How To Get Rid Of Sore Muscles: Remedies & Prevention Explained

How To Get Rid Of Sore Muscles: Remedies & Prevention

Sore muscles after exercise are a familiar discomfort for beginners and athletes alike. Whether you pushed through an intense session, resumed training after a break, or tried a new workout, muscle soreness—commonly known as delayed-onset muscle soreness (DOMS)—can make even the simplest tasks challenging. Fortunately, there are expert-recommended remedies to relieve soreness, promote faster recovery, and minimize discomfort in the future.

Table of Contents

• Possible Causes Of Muscle Soreness
• Who Might Get Muscle Pain?
• Common Symptoms That May Accompany Muscle Pain
• Best Ways To Treat And Prevent Sore Muscles
• Frequently Asked Questions (FAQs)

Possible Causes Of Muscle Soreness

Delayed-onset muscle soreness (DOMS) is the primary reason you feel sore after a challenging physical activity, especially when performing new or strenuous exercises. DOMS typically appears 24–48 hours after exercise and can peak around 72 hours post-workout.

Experts believe DOMS results from a combination of the following factors:

• Lactic acid buildup: Occurs during intense exercise, leading to temporary acidity in muscles.
• Muscle spasm: Involuntary muscle contractions due to fatigue or overuse.
• Connective tissue and muscle fiber damage: Microtears in muscle fibers and surrounding tissues, especially during eccentric actions.
• Inflammation: The body’s natural response to exercise-induced microtrauma.
• Enzyme efflux: Release of enzymes and chemicals following muscle damage.

Eccentric exercises—where muscles contract while lengthening—are closely associated with DOMS. Examples include lowering the body during a squat, resistance training, sprinting, and plyometrics.

Key Points

• Heavy workouts, reduced muscle performance, swelling, and tenderness can all cause muscle soreness.
• DOMS-related pain typically lasts 3–4 days.
• Effective remedies include massage, heat therapy, and foam rolling.

Who Might Get Muscle Pain?

Anyone—from fitness newcomers to seasoned athletes and bodybuilders—can experience DOMS, especially when:

• Increasing workout intensity or duration
• Trying unfamiliar exercises
• Engaging in activities with high eccentric load
• Starting a new fitness regimen
• Resuming exercise after a pause or period of inactivity

It’s important to distinguish between acute muscle soreness (pain/dull ache during or immediately after exercise) and DOMS (delayed pain and stiffness). DOMS appears after activity and is specific to the muscles exercised.

Common Symptoms That May Accompany Muscle Pain

DOMS is characterized by more than just post-exercise soreness. Watch for these symptoms, which can help differentiate it from other types of pain or injury:

• Muscle swelling: Mild puffiness due to inflammation
• Reduced muscle strength and performance: Temporary decrease in how much force your muscles can generate
• Decreased range of motion: Muscles may feel tight or stiff, making certain movements harder
• Localized muscle tenderness and pain in the specific area that was exercised
• Heightened soreness when muscles are stretched or contracted

Most cases of DOMS are mild to moderate and can be managed at home with self-care strategies discussed below.

Best Ways To Treat And Prevent Sore Muscles

There are several effective and scientifically backed strategies to manage and prevent muscle soreness after exercise. Here’s a comprehensive guide to the top remedies and methods for relief:

1. Massage Therapy

Post-workout massage can significantly decrease muscle soreness. Studies have shown that even a 30-minute massage performed three hours after exercise can help reduce DOMS symptoms, swelling, and tenderness.

Massage benefits include:

• Boosting blood circulation to affected muscles
• Decreasing muscle tightness and soreness
• Alleviating localized pain and swelling

How to perform self-massage:

• Apply a gentle massage oil to the sore area (e.g., thighs, shoulders, calves)
• Use the lower part of your palm (not fingertips) to knead the muscles and avoid pinching
• Squeeze, knead, and shake the muscles gently for at least 30 minutes or until relief is felt

Consistency is key—continue massaging sore muscles at 48 and 72 hours post-workout for best results.

2. Heat Therapy

Using moist or dry heat post-exercise can:

• Improve blood flow
• Promote relaxation of stiff muscles
• Reduce the perception of pain

Options include:

• Warm compresses
• Heating pads
• Warm baths or showers

Apply heat for 15–20 minutes on sore areas, ensuring the temperature is comfortable to avoid burns.

3. Foam Rolling (Self-Myofascial Release)

Foam rolling is another effective way to alleviate muscle soreness and tightness. This technique uses a cylindrical foam roller to apply gentle pressure to sore muscles.

Benefits include:

• Increasing blood circulation
• Breaking up knots and relieving muscle tension
• Improving flexibility and speeding up recovery

How to foam roll:

• Gently roll the affected muscle group for 1–2 minutes
• Focus on tender spots but avoid rolling on joints or bones

4. Active Recovery

Gentle, low-intensity movement—such as walking, light cycling, yoga, or swimming—can help pump fresh nutrients to muscles and speed up the recovery process. This approach, known as active recovery, is more effective than complete rest for mild muscle soreness.

Active recovery improves:

• Blood flow to affected areas
• Range of motion
• Metabolic waste removal

Intense or targeted exercise to the sore muscle groups should be avoided until discomfort decreases.

5. Stretching and Mobility Exercises

Light static stretching and mobility work can help maintain your range of motion and relieve tightness. Hold each stretch for 20–30 seconds and avoid pushing into pain. Do not overstretch sore muscles, as this can worsen microtrauma.

6. Over-the-Counter Pain Relief

If soreness is moderate and interfering with daily activities, over-the-counter pain relievers (such as acetaminophen or ibuprofen) can provide temporary relief. Always follow medical advice and package instructions.

7. Rest and Recovery

If you experience severe soreness, particularly if accompanied by sharp or debilitating pain, allow your body time to recover. Take a rest day or alternate your workout routine to target different muscle groups. Listen to your body and avoid returning to strenuous activity until most discomfort subsides.

8. Stay Hydrated and Fuel Properly

Proper hydration and nutrition provide essential support for recovery. Drink plenty of water before, during, and after exercise. Include protein-rich foods, as well as complex carbohydrates and antioxidant-rich fruits or vegetables, in your diet to promote muscle healing and reduce inflammation.

9. Cold Compress or Ice (When Necessary)

While not universally recommended for all cases of DOMS, applying a cold compress or ice pack to acutely swollen areas (especially after injury) may help reduce swelling and numb pain. Use ice for 10–15 minutes as needed, but avoid prolonged application that could impair healing.

10. Preventing Future Muscle Soreness

• Warm up: Begin every workout with at least 5–10 minutes of gentle movement to prepare muscles and joints.
• Progress gradually: Increase workout volume, intensity, or duration incrementally—no more than 10% per week—to allow your body to adapt.
• Cool down: End with gentle stretching or low-intensity activity to assist recovery.
• Listen to your body: Pay attention to persistent or unusual pain, and seek medical evaluation for severe or prolonged discomfort.
• Allow adequate rest and sleep: Muscles repair most efficiently during restful sleep; aim for 7–9 hours per night.

Frequently Asked Questions (FAQs)

Q: Is it normal to have sore muscles after every workout?

A: Mild soreness is common when starting new activities or increasing intensity, but it should diminish over time as your body adapts. Persistent, severe pain could indicate overtraining or injury and may require professional evaluation.

Q: Should I work out if my muscles are still sore?

A: Light, low-intensity activity (active recovery) is generally safe and can promote faster healing, but avoid targeting the same muscle group with heavy exercise until soreness resolves. If pain is intense, opt for complete rest and consult a health professional if needed.

Q: When should I see a doctor for muscle soreness?

A: Seek medical advice if you experience severe muscle pain, extensive swelling, dark urine (a sign of muscle breakdown), or symptoms lasting longer than a week, as these may be signs of a more serious condition.

Q: Are muscle soreness and injury the same?

A: No, muscle soreness (DOMS) is a normal response to physical exertion and microtrauma, while injury involves acute or chronic tissue damage and sharp, persistent pain, swelling, or loss of function. Distinguishing between the two is important for safe recovery.

Q: Do supplements help prevent DOMS?

A: While some studies suggest that branched-chain amino acids (BCAAs), omega-3 fatty acids, or antioxidants may help reduce soreness, consistent evidence is limited. Focus on balanced nutrition and proven recovery techniques for best results.

Conclusion

Sore muscles after a workout are a sign your body is adapting and getting stronger. With proper care, remedies like massage, heat, foam rolling, active recovery, and hydration can make recovery quicker and more comfortable. Don’t neglect prevention—warm up, progress slowly, and give your body the rest it deserves. If symptoms persist or worsen, consult a healthcare provider to rule out injuries.

Author

Medha DebCommerce Editor

 

Medha Deb is a commerce editor with a master's degree in applied linguistics from the University of Hyderabad, which has allowed her to develop a deep understanding of language and its application in various contexts. She specializes in the areas of beauty, health, and wellness and is committed to ensuring that the content on the website is of the highest quality.

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