09/12/2026
LET’S TALK RECOVERY
Yesterday we asked a LOT from our bodies during the 9/11 Honor Climb. And here’s something important to know:
You may actually feel MORE sore tomorrow than you do today.
That is completely normal after a hard or unusual physical event.
There’s something called Delayed Onset Muscle Soreness — DOMS. It simply means muscle soreness that shows up later instead of right away.
When we climb, run, lift, hike, or do something our bodies aren’t used to doing for that long, we put a lot of stress on our muscles. Tiny amounts of damage happen inside the muscle fibers. That sounds scary, but it’s actually a normal part of exercise and how our bodies learn to handle hard work.
Your body then starts its repair process.
That repair process can cause soreness, stiffness, tenderness, and that wonderful “Why are stairs suddenly my enemy?” feeling.
The timing can look something like this:
• Right after: You may feel tired, heavy, or surprisingly okay.
• 12–24 hours later: Soreness and tightness may start showing up.
• 24–48 hours later: This is often when soreness is at its strongest.
• After that: It should slowly begin getting better over the next few days.
And remember — soreness is NOT the goal and it isn’t the only sign that you worked hard.
WHAT SHOULD YOU DO NOW?
Keep moving, but keep it easy. A light walk and normal daily movement can help you feel less stiff.
Drink plenty of water and get your electrolytes in, especially after a long event where you were sweating.
EAT. Your body needs fuel to repair itself. Make protein a priority, but don’t forget carbs. Carbs help refill the energy your muscles used yesterday.
Get some good sleep. A huge amount of recovery work happens while you’re resting.
Gentle stretching or mobility work can feel great, but this isn’t the time to force a deep stretch into a very sore muscle.
Most importantly, listen to your body. Normal muscle soreness is one thing. Sharp pain, major swelling, weakness, pain that keeps getting worse, or an injury that changes the way you walk or move is something different.
Yesterday we challenged our bodies for something much bigger than a workout.
Today — and for the next couple of days — give those bodies the recovery they earned.
And if you’re walking around tomorrow looking like sitting down on the toilet has suddenly become an athletic event…
Welcome to the 24–48 hour club.
