Why is only one side sore?

Usually because one side did more work, through a strength or mobility imbalance or simply technique. Mild one-sided soreness is common. Sharp, one-sided pain around a joint is worth getting looked at.

Can DOMS make me temporarily weaker?

Yes. A short-term drop in strength and power is a normal part of DOMS while your muscles recover. It is temporary. This is one reason to scale loads when you are sore rather than chasing personal records.

Why am I sore after a workout that felt easy?

Soreness tracks novelty and eccentric load more than how hard something felt in the moment. A new movement, a longer range of motion, or lots of lowering can leave you sore even if your heart rate barely moved.

Why do I get DOMS after coming back from vacation?

Because you lost some of your recent training exposure, so the first session back is relatively unfamiliar again. Ease in for a week or two and the soreness settles quickly thanks to the repeated-bout effect.

Is it okay to foam roll sore muscles?

Yes, gently. Moderate pressure and slow passes for a few minutes can help you feel better in the short term. More pain does not mean more benefit, and it will not speed up the underlying repair.

Should I stretch when I am sore?

Gentle, comfortable mobility can feel good and help you move. Aggressive stretching is not a proven cure for DOMS and can feel worse, so keep it easy rather than heroic.

Should I train the same muscle again while it is sore?

You can, with lighter loads and less volume, if movement quality holds up and symptoms are mild. If soreness is significant, train something else or do easy aerobic work and come back when you feel better.

How long is too long to be sore?

Ordinary DOMS usually improves within a few days and largely clears within about a week. Soreness that keeps getting worse, or that comes with swelling, weakness, dark urine, or feeling unwell, is not ordinary DOMS and should be checked by a professional.

Why do I feel better once I start moving?

Gentle movement raises blood flow, warms the tissue, and temporarily eases the stiffness. That is why a proper warm-up often makes a sore session feel much better than the first few steps out of bed suggested.

Can I get DOMS from walking downhill?

Yes. Downhill walking and running are heavy on eccentric (lowering) load for your quads, which is a classic recipe for DOMS, even though it can feel easy while you are doing it.

Does soreness get worse as I get older?

Recovery can take a little longer with age, but sensible progression, consistency, sleep, and protein matter far more than your birthday. Plenty of older athletes stay barely sore because they train consistently and scale well.

Can a beginner avoid being unable to walk after the first workout?

Mostly, yes. Start with sensible volume, leave a few reps in reserve, do not try to match the fittest person in the room on day one, and tell your coach it is your first session so they can scale it.

Is it possible to make progress without ever feeling very sore?

Absolutely. Progress comes from consistent, progressive training, good technique, and recovery. Severe soreness is not required and can actually get in the way by hurting your consistency.

DOMS Guide: Muscle Soreness, Recovery & When to Worry

DOMS Guide: Muscle Soreness, Recovery & When to Worry from CrossFit BC. Sore two days after training? Coach Moose explains DOMS, what actually helps recovery, whether you should train, and when soreness needs real attention.

Written by:: Dai Manuel
Section:: Recovery
Reading time:: 12 min
Topics:: DOMS, delayed onset muscle soreness, muscle recovery, sore muscles after workout, training when sore, CrossFit recovery
Published:: Friday, July 10, 2026
Last updated:: Sunday, July 12, 2026

Everything You Wanted to Know About DOMS but Were Too Proud to Admit

This article is part of the CrossFit BC journal, written by the coaching staff who run our classes in Olympic Village, Vancouver. We publish what we teach on the floor: training decisions, recovery, nutrition, and the honest tradeoffs behind them.

Common questions

Why am I more sore on the second day?

Because DOMS is delayed by design. The soreness from muscle-fibre disruption and the recovery response tends to build over the first 24 to 72 hours, so you often feel worst a day or two after training, not right after it.

Why do my legs shake when I sit down after leg day?

Your fatigued muscles are working harder than usual to control the slow, lowering part of sitting down. That eccentric control is exactly what leg day loads up, so it is temporarily less smooth. It settles as you recover.

Why does sneezing or coughing hurt after ab training?

Because a sneeze or cough sharply contracts the same abdominal muscles you just trained. If they are sore, they will protest. It is uncomfortable and normal, not a sign of damage on its own.