From Sick to Sore: How a Week Off Can Lead to Some Serious Muscle Soreness
By: Kelsie Mazur, DPT
It’s been a rough week. I caught a nasty cold (upper respiratory infection, to be technical), and for five days, I was knocked out—not just physically, but mentally, too. After days of sneezing, sniffling, and laying low, I finally felt well enough to get back to my workouts. But guess what? That first session back? I was sore. REALLY sore. I'm talking about DOMS—Delayed Onset Muscle Soreness—which I feel in full force right now. So, what happened? Let’s break it down, and I’ll share a little bit about how I’m working through this intense soreness.
What is DOMS, Anyway?
If you’ve ever woken up after a tough workout and thought, “Wait—did I get hit by a truck?” or “Is my body really made of rubber?” then you’ve likely experienced DOMS. DOMS stands for Delayed Onset Muscle Soreness, and it’s that achy feeling you get 24–48 hours after a strenuous workout or activity that your body isn’t used to. It can be mild (like feeling a bit stiff) or intense (like not being able to sit down without groaning).
So, what’s going on in your muscles when DOMS strikes? Well, it’s all about the tiny tears in your muscle fibers. When you work out, especially if you do something new or push yourself harder than usual, your muscles endure tiny microscopic injuries. These injuries cause inflammation, and as your body works to repair those fibers, you experience soreness. It's a normal part of the muscle-building process, believe it or not!
But here’s the thing: DOMS tends to happen more after eccentric contractions—think lowering weights slowly (like in a bicep curl or squat). Your muscles are lengthening while contracting, which causes more damage (good damage aka getting stronger) to the fibers and results in that painful, tight feeling.
So, what is the learning lesson hidden in this blog? Well, after taking 4-5 days off from my normal lifting routine with a nasty cold, I felt like I was starting from scratch. My muscles were stiff, my energy was low, and let’s just say, I didn’t exactly feel like a superhero doing a 6x6 back squat at my personal 68%. So, after a nice 5-day break, I hopped back into my training routine.
And guess what? The DOMS hit HARD.
My muscles were all like, “Hey! Where have you been? We’re definitely not happy you’ve decided to move again after that long break.” And my nervous system kicked into overdrive and now my nervous system is hyper-sensitive (aka it hurts to foam roll, sit, stand, and I feel extra stiff getting out of a chair after sitting for some time.
Why is this? Well, after taking time off—whether from sickness, vacation, or life getting in the way—your body goes into a state of deconditioning. That means your muscles lose some of their strength, endurance, and flexibility, and when you hit the gym again, it’s like they’re getting a wake-up call. The muscles aren’t as prepared as they were before the break, so they react with more soreness than usual.
How to Survive DOMS (and Maybe Even Enjoy It?)
Here’s how I’m managing my DOMS after getting back into the swing of things:
Take It Easy: I didn’t go straight back to lifting heavy or doing intense HIIT right off the bat. I eased into it with lighter weights and lower intensity to give my muscles a chance to adjust. Gradual progression is key to preventing more injury and aggravation.
Move Through the Pain: Staying active with light activities like walking, cycling, or even gentle yoga can help reduce the stiffness and improve blood flow to the muscles, which helps with recovery.
Hydrate & Nourish: Muscles need proper fuel to heal, so I’ve been making sure to hydrate well and eat plenty of protein (to help with muscle repair) and anti-inflammatory foods (like berries and leafy greens).
Stretch and Foam Roll: Gently stretching and foam rolling (not aggressively) can help alleviate some of the tension in sore muscles. Just remember, be gentle and don’t push yourself too hard right now.
Listen to Your Body: Finally, I’ve learned (sometimes the hard way) to listen to my body. If the soreness is still intense after a few days, I take an extra rest day. I also pay attention to the type of soreness if it feels sharp or different from usual, I’ll take more care before pushing further.
Bottom line: muscle soreness happens, and that is okay. At the end of the day, DOMS is a natural part of the muscle recovery process. It means your body is adjusting and getting stronger. For me, it’s a sign that I'm getting back to my routine and starting to feel alive again. Yes, it’s uncomfortable, but it’s also proof that my muscles are adapting and that the time off has made me appreciate the work I put into my fitness even more.
So if you’re dealing with DOMS after a long break or an intense workout, don’t panic! Take care of your body, ease back in, and remember: a little soreness is a sign of progress.
Let me know if you’re experiencing DOMS too or if you’ve found ways to make it a little more bearable. I’d love to hear how you manage it!