Pilates Fitness Friday: The Science of Soreness – What’s Normal and What’s Not?

Experiencing leg discomfort, illustrating slower recovery and the effects of DOMS

I’ve always loved teaching Barre class. There’s something about the rhythm, the small controlled pulses, and that deep burn in the glutes and thighs that just feels so satisfying, at least in the moment. But lately, I’ve found myself wondering why am I more sore now than I used to be? Or why does it sometimes take longer to bounce back after a particularly strong class?

Is it the way I’m teaching? The intensity? Or, and here’s the honest question, is it just my age?

That led me to take a deeper look at DOMS (Delayed Onset Muscle Soreness), how it shows up, and how we as Pilates teachers can guide our clients and ourselves in understanding the difference between that normal post-exercise ache and something that might signal injury.

What Exactly is DOMS?

DOMS is that slow creeping soreness that tends to appear 24 to 72 hours after a class. It’s often the result of:

• Eccentric muscle work like lowering slowly from a plié

• Targeting underused or stabilising muscles

• Or simply doing something new or differently even a subtle cue change can hit differently

It’s completely normal and in most cases means the body is adapting and getting stronger.

But What About Injury?

An injury will feel very different. You’ll usually notice:

• Sharp or sudden pain often during the movement

• Discomfort around joints rather than through the muscle belly

• Swelling bruising or a restriction in range of motion

DOMS will feel achy, maybe stiff, but you can still move. Injury on the other hand usually limits what you can do and the pain doesn’t fade in a couple of days.

Does Age Affect DOMS and Recovery?

Yes, and I’m feeling it myself. As we get older:

• Muscle repair and recovery naturally slow down

• Inflammation can hang around a bit longer

• Hormones and collagen levels all play their part in how our body responds to movement

It doesn’t mean we can’t challenge ourselves or our clients, but it’s important to recognise the difference between a good challenge and an overload. And it’s a good reminder to build in recovery, not just effort.

How We Talk to Clients About Soreness Matters

Especially when working with new clients, or those returning after a break, a little prep goes a long way. I like to say:

• “You might feel some deep muscle soreness tomorrow, especially around here” and give them a little tactile cue

• “It’s totally normal and should ease in a couple of days but let me know if anything feels sharp or uncomfortable”

You could also follow up a day later with a quick message, “How are your legs today”, not just to check in, but to build confidence and open up a conversation about what their body is telling them.

Final Thought

For me, understanding my own recovery and learning to listen without judging has been key. It’s not about doing less. It’s about doing smart, which is something Pilates teaches us at every stage of life.