Have you ever started a new exercise program, gone a little harder than usual, or returned to training after a break only to wake up the next day feeling like you’ve been hit by a truck ? That deep, aching, hard-to-sit-down, hard-to-walk soreness has a name: DOMS — Delayed Onset Muscle Soreness.

If you’ve ever been told to “do more crunches” to strengthen your core, you’re not alone. Crunches have long been seen as the go-to abdominal exercise. But in reality, they are not the most effective and for many people with back pain, neck tension, or poor posture, they can actually make symptoms worse.

Knee pain is one of the most common reasons people reduce activity, stop exercising, or feel hesitant to move. It might begin as a mild ache when walking downstairs, getting out of a chair, running, kneeling, or squatting and over time turn into something that affects your confidence and daily life.