![woman with sore muscles](https://www.healthywomen.org/media-library/woman-with-sore-muscles.jpg?id=34368325&width=1200&height=800&quality=85&coordinates=0%2C0%2C0%2C0)
iStock.com/Jay Yuno
Learn about our editorial policies
It's a beautiful autumn day, just right for getting outdoors and biking along the river or taking a long hike in the woods. After an hour or two, or maybe even more, you head home feeling refreshed and relaxed.
The next morning, you can barely drag yourself out of bed. As the day progresses, your muscles feel even stiffer and achier. You might feel so much discomfort that you think you should forget about exercising.
Muscle soreness several hours, or a day or two, after physical activity doesn't necessarily mean you've done something wrong. Unlike a muscle strain or tear, the condition known as delayed-onset muscle soreness, or DOMS, is normal, although it can be bothersome. It's caused by the minor changes muscles experience as they're adjusting to new movements or activities.
Don't let a little soreness throw your exercise plan off-track. Try these suggestions for easing the aches: