DOMS, or delayed-onset muscle soreness, is a response to exercise in beginners or exercisers who change up their normal routine. This is common because your body is not used to the new movements you are performing. Contrary to popular belief, the delayed soreness you feel days after a particularly strenuous workout is not due to lactic acid buildup, but rather micro-tears in the muscle fibers. These microscopic muscle fiber tears are a normal response to exercise especially for beginners, and actually help the muscle adapt to the stress, making it stronger and giving it more endurance than before.

There are ways to avoid some of the intense pain of muscle soreness: Perform a longer warm-up; progress gradually as far as frequency and intensity are concerned, rather than demanding too much of your body too fast; use lighter weights when lifting; cool down completely after a workout; and don’t forget to stretch after your workout.

If you are currently experiencing DOMS, do some low-impact aerobic exercise, like walking or swimming, to work through the pain faster. You can use NSAIDs (non-steroidal anti-inflammatory drugs) like ibuprofen or aspirin to reduce inflammation and pain. A professional massage might also help to work out your aches and pains.

If muscle soreness lasts longer than a week after exercising, check with your doctor to make sure you don’t have a more serious injury