This article has been medically reviewed by doctors to ensure it provides accurate, reliable, and up-to-date health information. We only use credible sources to support our content.
Sore muscles after a tough workout are a common experience for beginners and elite athletes alike. This post-exercise muscle tenderness, often referred to as delayed onset muscle soreness (DOMS), typically kicks in a day or two after unfamiliar or intense exercise. You might feel anything from mild stiffness to debilitating pain that makes movement difficult.
While DOMS is a sign your muscles are adapting and getting stronger, it can be uncomfortable. The good news is that there are several strategies to relieve sore muscles and speed up recovery, allowing you to stay on track with your fitness routine.
What is Delayed Onset Muscle Soreness (DOMS)?
DOMS (short for Delayed Onset Muscle Soreness) is essentially classified as a mild muscle strain and it causes tenderness and stiffness in the affected muscles. Common symptoms include reduced range of motion, swelling, and temporary loss of strength. Although DOMS is normal and part of the muscle strengthening process, it can temporarily impact your performance (for example, reducing power or range of motion) and make everyday activities a challenge.
DOMS usually appears about 24 hours after exercise, peaks between 24–72 hours, and then subsides on its own within about 5–7 days It happens because intense or unaccustomed exercise (especially exercises that lengthen the muscle, like downhill running or heavy negatives) causes microscopic damage to muscle fibers. This damage leads to inflammation, fluid buildup, and activation of pain receptors.
Why Do Muscles Get Sore After Exercise?
Several factors contribute to muscle soreness after a workout:
Eccentric Movements: Exercises that emphasize the lowering phase (like walking downstairs or lowering weights) produce more soreness because they cause more microscopic muscle fiber tears.
New or Intense Activities: Starting a new exercise program or dramatically increasing intensity/volume can trigger DOMS. Even well-trained athletes get sore at the start of a season or when they try a novel movement.
Inflammation: The muscle damage triggers an inflammatory response. Blood rushes to the area, bringing cells to repair tissue. This inflammation contributes to the pain and stiffness you feel.
Individual Differences: Everyone experiences DOMS differently. Some may feel just slight tightness, while others feel severe pain limiting their movement. Hydration levels, genetics, nutrition, and conditioning can all influence how sore you get.
The key thing to remember is that DOMS is temporary and will resolve as the muscles rebuild stronger. However, during those few days of soreness, you’ll want relief so you can move comfortably and continue training.
Best Approaches for Muscle Recovery After a Workout
When your muscles are sore, there are two goals: providing immediate relief for discomfort and supporting ongoing recovery to help the muscles repair faster. Immediate relief measures include things that alleviate pain or stiffness on the spot (like gentle stretching or applying heat). Ongoing recovery strategies are habits and treatments that reduce the overall duration and severity of soreness (like proper nutrition and rest). Often, a combination of approaches works best to relieve DOMS.
Below, we’ll explore some evidence-backed methods to relieve sore muscles. Keep in mind that individual results can vary – what works for one person might not work as well for another. It’s okay to experiment with these methods and find what gives you the most relief.
1. Keep Moving Gently
One of the most effective ways to alleviate muscle soreness is surprisingly simple – keep moving, but lightly. Engaging in light activity (often called active recovery) boosts blood flow to your muscles without stressing them further. For example, if your legs are sore from heavy lifting, you might take a brisk walk, do some easy cycling, or perform gentle yoga. This increased circulation delivers oxygen and nutrients to the muscles and can temporarily reduce pain and stiffness.
Research has shown that exercise is the most effective means of alleviating pain during DOMS, at least temporarily. Even though it may be the last thing you feel like doing when you’re sore, gentle movement can actually make you feel better. The caveat is that the pain relief is short-term – once you stop moving, the soreness might return later in the day. Therefore, active recovery is best used in combination with other strategies.
Stick to low-intensity activities that use the sore muscles but don’t add additional strain. For instance, light swimming or easy laps in the pool can be great for full-body soreness. If only your upper body is sore, a relaxed bike ride or a casual walk can get blood flowing without aggravating those muscles. Aim for about 20-30 minutes of light activity. You should feel your muscles loosening up during the movement – if anything causes sharp pain, stop and rest.
2. Massage and Foam Rolling
Massage therapy is a tried-and-true method to reduce muscle soreness. Many athletes and gym-goers schedule a massage after hard workouts – and for good reason. Massage helps by increasing blood flow, reducing muscle tension, and possibly aiding the flushing out of waste products in muscles. A meta-analysis (research review) found that a 20–30 minute massage, when done soon after exercise (within 2 hours), significantly reduced DOMS for up to 96 hours (4 days) afterwards. In other words, participants who got a post-exercise massage reported much less soreness over the next several days than those who didn’t. Massage has also been shown to decrease blood markers of inflammation (such as creatine kinase and interleukin-6), indicating it can help muscles recover on a cellular level.
If professional massage isn’t accessible, you can try self-massage tools. Two of the most popular options are foam rollers and massage guns (percussive massage devices). Foam rolling involves using a cylindrical foam roller on the floor: you use your body weight to apply pressure and roll along the length of the muscle. It’s essentially a form of self-myofascial release (self-massage) that can alleviate tightness. Studies have found that foam rolling after intense exercise can effectively reduce DOMS and improve muscle function in the days after a workout. People who foam rolled were able to perform better in activities like sprinting and jumping in the days following a tough workout, compared to those who did nothing. To use a foam roller, gently roll the sore muscle group for about 1–2 minutes (around 90 seconds is a common recommendation) and adjust pressure as needed.
Massage guns are electric handheld devices that deliver rapid pulses to the muscle tissue (percussive therapy). They can target specific knots or tight spots. Early research suggests percussive massage can increase blood flow locally and may reduce muscle stiffness. In practice, many people find massage guns useful for spot-treating particularly sore areas (like knots in the calf or a tight IT band). Use a massage gun by gliding it over the sore muscle for a minute or two, staying on each spot only briefly (15–30 seconds) and avoiding bony areas. Listen to your body – the pressure should feel like “good pain” (a relieving pressure), not sharp pain.
Both foam rolling and massage guns can be effective. In fact, evidence suggests massage (in various forms) is one of the most powerful techniques for reducing DOMS and fatigue. You can choose based on preference or convenience: a foam roller is inexpensive and great for broad areas like the back or legs, while a massage gun allows more targeted pressure and requires less physical effort on your part. Some people even use both: foam roll first to generally loosen up, then hit specific trigger points with a massage gun.
3. Heat Therapy (Warm Baths and Heating Pads)
Applying heat to sore muscles is a comforting way to ease tension and pain. Heat helps by dilating blood vessels and increasing circulation to the area, which can promote muscle relaxation. A warm bath is a popular choice – the combination of heat and buoyancy can work wonders for soreness. Simply soaking in a warm tub can relieve stiffness and have a calming effect. To enhance the relief, many people add Epsom salt (magnesium sulfate) to their warm bath (more on Epsom salt baths later). While scientific support is limited, anecdotally, a warm Epsom salt bath soothes sore muscles and may reduce swelling.
Saunas are another popular option. The deep, consistent warmth of a sauna can loosen tight muscles, reduce joint stiffness, and promote full-body relaxation. Whether you’re using a traditional or infrared sauna, the heat encourages blood flow to sore areas, which may help speed up recovery after a tough workout.
If you prefer, a warm shower or a heating pad applied to a specific area (for 15–20 minutes at a time) can similarly loosen tight muscles and alleviate pain.
Do be cautious with heat if you have a fresh injury or significant swelling – in those cases, ice or cold therapy in the very short term might be advised by doctors. But for general DOMS, moist heat (like a warm, wet towel or bath) often feels great on achy muscles. One study noted that a warm underwater jet massage (combining heat and massage) helped maintain better muscle power during a week of heavy training, suggesting heat can aid functional recovery.
4. Cold Therapy (Ice Baths or Cold Packs)
On the flip side of heat, cold therapy is another commonly used method for muscle recovery. Cold can numb sore areas and reduce inflammation. Athletes sometimes take ice baths or use cold packs on sore muscles, a practice often called cryotherapy. The idea is that cold constricts blood vessels and can decrease swelling, then as the area re-warms, fresh blood flows in, potentially aiding recovery. Scientific findings on cold therapy for DOMS are mixed. Some research reviews have reported that cold water immersion or contrast baths (alternating cold and hot) can result in small reductions in muscle soreness. In fact, one systematic review found cold/contrast water therapy produced a small to moderate decrease in DOMS in the days after exercise.
However, older studies didn’t find significant benefits from icing or cryotherapy for relieving DOMS once it has set in. This suggests that while cold exposure might help some people, it’s not a guaranteed cure for soreness. If you enjoy ice baths or cool showers and feel they help, there’s no harm in doing them – just limit each immersion to around 10 minutes and be mindful of not getting too chilled. Alternatively, you can apply an ice pack wrapped in a thin cloth to a particularly sore spot (like a tender knee or shoulder) for 10–15 minutes to numb the ache. Always listen to your body: if cold therapy makes you feel too uncomfortable, it’s okay to skip it. Some people simply prefer heat or other methods for relief.
Learn more: How Long and How Cold Should an Ice Bath Be?
5. Stretching and Mobility
Gentle stretching can provide relief by improving your range of motion and reducing muscle tightness. Important: this refers to light, static stretching and mobility exercises, not aggressive stretching. When muscles are very sore, they can feel short and tight. Slowly stretching them to a comfortable extent (never to sharp pain) can alleviate that tight sensation and improve blood flow. For example, if your quads are sore, a gentle standing quad stretch (pulling your heel toward your buttocks) for 20–30 seconds might feel relieving. Dynamic mobility work – such as doing controlled leg swings, arm circles, or yoga flows – can also help reduce stiffness in sore areas.
It should be noted that research has generally found that stretching, unfortunately, has minimal impact on DOMS once soreness has set in. In other words, while stretching is great for flexibility and might help you feel a bit looser, it probably won’t dramatically shorten the duration of muscle soreness. One comprehensive review concluded that routines like static stretching did not significantly alleviate muscle soreness or other DOMS symptoms in the days after exercise. Nevertheless, many people include light stretching as part of their cool-down or recovery because it can subjectively reduce tension and it promotes gentle movement (which, as discussed, helps with blood flow).
Best practice: use stretching as a comfort measure, not a sole cure. Focus on gentle, slow stretches. You can also incorporate breathing – inhale deeply as you prepare the stretch, and exhale as you gently extend into it. Never bounce or force a stretch on a sore muscle. If anything, prioritise dynamic stretching or yoga, as these involve movement and blood flow, which might offer more relief than long static holds.
For a more convenient way to stretch out your body, the StretchPad by Hydragun is something deserving of your attention.
6. Compression and Recovery Gear
Using compression garments or wraps is another strategy to combat sore muscles. Compression tights, sleeves, or socks work by applying consistent pressure to muscles, which can reduce swelling and possibly improve circulation. Athletes often wear compression gear during and after exercise. Some evidence suggests that wearing compression garments after intense workouts can reduce the severity of DOMS and speed recovery of muscle function. For instance, compression can decrease the swelling that accompanies muscle damage, and some studies note a modest benefit in soreness reduction and performance recovery (though not as pronounced as massage).
If you don’t have specialised compression clothing, even wrapping an ace bandage snugly (but not too tight) around a sore limb, or using athletic compression sleeves, can provide support. Many people find that compression also feels supportive and reduces the “jarring” of sore muscles during movement. It’s a low-risk intervention: as long as the compression isn’t cutting off circulation (your limbs shouldn’t go numb or cold), you can wear compression gear for a few hours post-workout or even during sleep.
Additionally, some folks use other recovery tools: for example, pneumatic compression boots (inflatable leg sleeves that rhythmically squeeze and release) are popular among runners for post-run recovery, and kinesiology tape (the stretchy tape applied to muscles) is sometimes used to lightly support muscles and improve lymphatic drainage. These tools have mixed scientific support, but users report reduced soreness. Feel free to explore them if available – just consider them complementary to the core strategies of rest, nutrition, and gentle movement.
7. Hydration and Nutrition for Muscle Recovery
What you put into your body after a workout has a big impact on recovery. Muscles need adequate nutrients and fluids to rebuild and to clear out waste products. Here are key nutritional strategies to relieve sore muscles and recover faster:
Stay Hydrated: Dehydration can worsen muscle cramping and delay recovery. After exercise, replace the fluids you lost by drinking water, and if you sweated heavily, consider drinks with electrolytes. Electrolytes like sodium, potassium, and magnesium are crucial for muscle function. Even a slight imbalance can make muscles feel more fatigued or sore. Simply put, drink plenty of water and include some salts (through a sports drink or a snack) to rehydrate. Well-hydrated muscles are better at repairing themselves and less prone to painful cramps.
Protein Intake: Exercise, especially weight training, causes muscle protein breakdown. Consuming protein helps repair those muscle fibers and build them back stronger. Aim for a post-workout protein-rich snack or meal – for example, a protein shake, Greek yogurt, lean chicken, or plant-based protein source. Research suggests about 20–40 grams of high-quality protein after exercise is an optimal amount to maximally stimulate muscle protein synthesis. This equates to a scoop of protein powder, a large chicken breast, or a serving of cottage cheese, for instance. Providing your muscles with amino acids (the building blocks of protein) will help reduce muscle damage and soreness over the next days by accelerating repair.
Healthy Carbohydrates: Carbs often get a bad rap, but after a hard workout, your muscles are glycogen-depleted (they’ve used up stored carbohydrate for fuel) and need to refuel. Eating carbs post-workout helps replenish glycogen stores, which can reduce fatigue and prepare you for your next training session. Moreover, combining carbs with protein can enhance muscle recovery: carbs spike insulin, which helps shuttle amino acids into muscles. Co-ingesting protein with carbs after exercise can lead to faster glycogen restoration and muscle recovery than carbs alone. For example, have a banana or some rice cakes along with a protein source after your workout. Even something like chocolate milk contains a good carb-to-protein ratio and is often touted as a convenient post-workout drink.
Antioxidants and Anti-Inflammatory Foods: Intense exercise causes inflammation and oxidative stress in muscles. While this is part of the natural adaptation process, you can aid your body by consuming nutrients that combat excessive inflammation. Fruits and vegetables are rich in antioxidants (vitamin C, polyphenols, etc.) that help mop up free radicals. Berries, cherries, and pomegranate are great choices. In particular, tart cherry juice has been studied for muscle recovery – it’s high in anthocyanins, which have been shown to reduce muscle soreness and improve recovery in athletes by fighting inflammation. Including some tart cherry juice, blueberries, or a citrus fruit in your post-exercise diet could help. Also consider omega-3 fatty acids (found in fish like salmon, or flaxseeds and walnuts for plant sources), which have anti-inflammatory effects that may assist muscle recovery. For instance, a meal of salmon with sweet potato and green veggies gives protein, carbs, and omega-3s – an ideal recovery meal.
Electrolytes and Micronutrients: In addition to sodium and potassium from electrolyte drinks, ensure you get enough magnesium and calcium in your diet (through foods like leafy greens, nuts, dairy, etc.), as these minerals play roles in muscle contraction and relaxation. Magnesium in particular is often touted for helping muscle relaxation – some people take a magnesium supplement or an Epsom salt (magnesium sulfate) bath (which we’ll discuss shortly) to help with soreness.
By focusing on proper post-workout nutrition – fluids, protein, carbs, and micronutrients – you set the stage for faster recovery. Experts emphasize that nutrient timing can enhance recovery: eating within about 30 minutes to 2 hours post-exercise is often recommended for optimal muscle repair and glycogen replenishmen. While the so-called “anabolic window” might not slam shut immediately after 30 minutes (your body can still use nutrients even a bit later), it’s wise not to delay refueling for too long. Even a small snack shortly after exercise, followed by a balanced meal a bit later, can make a big difference in how you feel the next day.
Epsom Salt Baths and Other Home Remedies
One classic home remedy for sore muscles is taking an Epsom salt bath. Epsom salt is a form of magnesium sulfate. The theory is that by soaking in an Epsom salt bath, magnesium can be absorbed through the skin and help relax muscles and reduce swelling. A warm bath itself is therapeutic for soreness, and adding Epsom salts (usually a couple of cups to a warm bath) is a popular practice. Many people report feeling less stiff and achy after a 15-20 minute soak.
While scientific evidence is sparse and not conclusive, this remedy is low-cost and low-risk, so it might be worth a try if you find it relaxing. At the very least, the warm water will increase blood flow and help you unwind mentally, which can indirectly aid recovery.
Other home remedies and over-the-counter approaches include:
Over-the-Counter Pain Relievers (Use Sparingly): Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen can reduce the inflammation and pain of sore muscles. They may provide quick relief on a particularly painful day. However, use them cautiously. Some research indicates that taking NSAIDs immediately after exercise might actually interfere with the muscle’s adaptation and healing process. Inflammation is part of how muscles get stronger, so routinely blunting it with medication could theoretically hinder training gains. Occasional use is fine—just avoid relying on NSAIDs after every workout. If you do take one, ensure you stick to recommended doses, and be mindful of long-term use (which can have side effects like stomach issues). Acetaminophen (Tylenol) is another option for pain that isn’t an anti-inflammatory; it may help pain, but won’t affect inflammation.
Topical Creams and Balms: Products like menthol or capsaicin creams (think Icy Hot, Tiger Balm) don’t cure muscle damage, but they can alter pain sensation and provide a comforting heating or cooling feeling. Rubbing a sore muscle with these can stimulate nerve endings and distract from deep muscle pain for a short while. Similarly, some people use essential oils (like peppermint or lavender oil, diluted properly) in massages or baths for relaxation, though that’s more for subjective relief.
Rest and Sleep: It should go without saying, but rest is one of the best remedies. Give your sore muscles time to recover. This doesn’t mean you have to be completely inactive (remember, light movement is good), but certainly avoid taxing the same muscles hard again when they are in the peak of DOMS. Also, prioritize a good night’s sleep, as that’s when a lot of muscle repair happens. Quality sleep can reduce soreness by boosting growth hormone release and reducing stress hormones that can exacerbate inflammation.
When Sore Muscles Might Be Something More
Finally, it’s worth mentioning: typical DOMS should improve after a few days. If you have muscle pain that is extremely severe, or swelling that is not going down, or if dark-colored urine appears (a sign of rare muscle damage complications), those are signs to consult a medical professional. Also, joint pain is different from muscle soreness – DOMS should be felt in the muscles, not in your joints. Any sharp or persistent joint pain should be checked out for injury.
Thankfully, those scenarios are rare. Most of the time, muscle soreness is just that – sore muscles that will recover with time, rest, and a bit of TLC (tender loving care). Listen to your body: it’s okay to take an extra rest day if you’re feeling very sore. Pushing through intense pain is not wise, as it could alter your form and lead to injury.
In summary, to relieve sore muscles you want to encourage blood flow, reduce pain, and support muscle repair. Gentle movement, massage or foam rolling, warmth, compression, and good nutrition are your allies. On the flip side, avoid over-stressing already sore muscles and be cautious with quick-fixes like pain meds. Soreness will fade, and with these strategies, you can stay comfortable and make the most of the recovery period – coming back stronger for your next workout.
References
Ahokas, E. K., Ihalainen, J. K., Hanstock, H. G., Savolainen, E., & Kyröläinen, H. (2023). A post‑exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training. Biology of Sport, 40(3), 681–689.
Cheung, K., Hume, P., & Maxwell, L. (2003). Delayed onset muscle soreness: treatment strategies and performance factors. Sports Medicine, 33(2), 145–164. https://doi.org/10.2165/00007256-200333020-00005
Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis. Frontiers in Physiology, 9, 403. https://doi.org/10.3389/fphys.2018.00403
