Post-workout soreness, commonly known as delayed onset muscle soreness or DOMS, is the result of microscopic muscle fiber damage that occurs during exercise, particularly with new movements, heavier loads, or increased training volume. This is a completely normal and expected part of the adaptation process, and it is actually how your muscles grow back stronger over time. To relieve soreness, prioritize quality sleep, stay well hydrated, consume adequate protein to support muscle repair, and consider light movement like walking or stretching to increase blood flow to the affected muscles. Foam rolling, massage, and contrast showers can also provide meaningful relief. Over time as your body adapts to consistent training, the severity of soreness typically decreases significantly.