Sore on Monday? How to Recover Like a Weekend Warrior

If you’ve ever gone all in on a weekend—whether it was biking Bent Creek, getting all the yard work done, tackling a new gym class, or playing in a local rec league—you’ve probably felt it come Monday: that deep, lingering soreness.

At Outshine Physical Therapy and Fitness in Asheville, we understand and are there with you—and while we love seeing our community stay active, we also want to help you recover smarter so you can keep moving without missing a beat.

What Is DOMS?

DOMS stands for Delayed Onset Muscle Soreness. It typically sets in 12 to 48 hours after unfamiliar or intense activity—just in time to interfere with your Monday morning routine.

Here’s what’s happening:

• Muscle fibers experience micro-tears during activity

• Your body responds with inflammation, tenderness, and stiffness

• This is a normal part of muscle adaptation and recovery, but it doesn’t have to be miserable

5 Ways to Recover Faster After a Big Weekend

Whether you crushed a workout, hiked hard, or danced all night, these strategies can help you bounce back faster and feel better sooner.

1. Hydrate

Soreness often feels worse when you're dehydrated. Water helps your body flush out waste products and supports muscle repair.

Tip: Aim for half your body weight in ounces per day, and more if you were sweating heavily.

2. Move Gently

It may seem counterintuitive, but movement is one of the best ways to reduce soreness.

Try:

• A 20-minute walk

• Gentle yoga or mobility work

• Low-resistance cycling or elliptical movement

Light activity increases circulation, helping your muscles recover more efficiently.

3. Foam Roll or Try Cupping

Foam rolling and cupping therapy can help reduce fascial tension and restore mobility to stiff or overworked muscles. Focus on:

• Quads

• Hamstrings

• Glutes

• Lats

Our clinicians can also guide you in safe self-release techniques during your visit.

4. Use Heat and Cold Strategically- Check out our friends at Asheville Cryotherapy

Contrast showers (alternating hot and cold water) and Epsom salt baths can support circulation and reduce inflammation.

Tip: Soak for 15–20 minutes in warm water with 1–2 cups of Epsom salts, and follow with plenty of water to rehydrate.

5. Rest and Sleep

Muscles do most of their repair work while you sleep. Quality rest is non-negotiable for recovery. Make sure to prioritize:

• 7–9 hours of uninterrupted sleep

• Gentle evening routines that promote relaxation

• Avoiding high-intensity workouts until soreness eases

When It’s Not Just Soreness

DOMS is common, but not all post-activity pain is normal. Watch for warning signs that something more serious may be going on:

• Sharp, stabbing, or localized pain

• Swelling or bruising that doesn’t improve

• Limited mobility in a joint or limb

• Pain lasting more than 3–5 days

These may indicate a muscle strain, ligament injury, or joint irritation that needs professional care. Don’t ignore your body’s messages.

How Outshine Can Help

At Outshine, we offer movement assessments and recovery sessions that are personalized, effective, and designed for active adults of all levels. Whether you're training for an event or just love being outside every weekend, we’ve got the tools to help you recover quickly and keep moving confidently.

Our recovery services include:

• Clinical assessment to determine if you're dealing with DOMS or injury

• Manual therapy, dry needling, and cupping to reduce tension and speed recovery

• Customized mobility, activity based, and stretching routines to keep you active and pain-free

Prefer to catch us in the community? Join us for a pop-up recovery session at Mountain Running Company in Asheville on Saturday, June 29th. We’ll be offering mini-sessions, mobility tips, and post-run care for runners and active adults alike.

Let’s Get You Moving Strong Again

Soreness shouldn't derail your week. If you're feeling stiff, tight, or unsure about what your body needs, come see us.

Book your FREE consult call here!