5 Fast Ways to Relieve Muscle Soreness

Muscle soreness after exercise, commonly known as delayed-onset muscle soreness (DOMS), occurs when small tears develop in muscle fibers during physical activity. According to the American College of Sports Medicine (ACSM), these micro-tears trigger the body’s repair process, leading to inflammation. This inflammation, along with fluid accumulation in the muscles, causes the familiar tightness and soreness, which typically starts 12 to 24 hours after a workout.

Workouts that are new, more intense than usual, or involve eccentric movements (muscle lengthening under tension) are especially prone to causing DOMS. While muscle soreness is a sign that you've challenged your muscles, it shouldn’t last too long. Short-term inflammation can aid muscle growth, but it’s important to manage the recovery process.

How to Reduce Muscle Soreness After Workouts

While sore muscles are unavoidable, certain steps can ease discomfort and speed up recovery. Here are five proven methods you can incorporate before, during, and after your workout:

1. Stay Hydrated

Water plays a key role in muscle recovery by aiding in the reduction of inflammation, removal of waste products, and delivery of nutrients to your muscles. Start hydrating well before your workout. Drink about 13 to 20 ounces of water two hours before exercise and continue with 5 to 10 ounces every 15 to 20 minutes during your session.

For longer workouts (90 minutes or more), consider electrolyte-rich drinks to maintain proper hydration levels. A simple way to monitor hydration is through the color of your urine — light yellow means you're hydrated, while dark yellow indicates dehydration. However, taking certain vitamins may affect urine color, so take this into account when monitoring hydration.

2. Use a Foam Roller or Pain Relief Plaster

Post-workout recovery can be enhanced through self-myofascial release (SMR) techniques, such as using a foam roller. This helps release muscle tension, increase blood circulation, and reduce soreness by promoting faster tissue repair.

For those dealing with muscle soreness from injuries or strains, pain relief plasters offer effective relief for minor injuries and muscle pain and are especially helpful for easing long-term muscle and joint discomfort. Once applied, they provide all-day relief, making them a convenient and powerful addition to your recovery routine.

3. Consume Protein and Carbohydrates Post-Workout

Your muscles need fuel to recover. Eating a meal that contains 20 to 40 grams of protein and 20 to 40 grams of carbohydrates within 30 minutes of an intense workout can help repair muscle tissue and replenish glycogen stores.

Greek yogurt with berries or a protein shake with bananas are examples of easy post-workout snacks. Keep in mind that consistent protein intake throughout the day is important for muscle repair. The ACSM recommends consuming about 0.8 grams of protein per kilogram of body weight each day.

4. Prioritize Sleep

Sleep is crucial for muscle recovery. During deep sleep, the body increases protein synthesis, which is essential for repairing muscles. The Sleep Foundation recommends adults get at least 7 hours of sleep per night, especially after a tough workout. Aim for restful, uninterrupted sleep to maximize recovery benefits.

5. Engage in Light Exercise the Next Day

While rest is essential, it’s also important to stay lightly active. Gentle movements such as walking, yoga, or swimming can promote blood flow to sore muscles, helping to reduce pain without causing further damage. Avoid high-intensity workouts that target the same muscle groups two days in a row. Instead, aim for a light activity level, around 30% of your maximum effort.

Conclusion

Muscle soreness after exercise is a natural part of the fitness journey, signaling growth and improvement. By staying hydrated, using recovery tools like foam rollers, eating nutritious meals, prioritizing sleep, and engaging in light exercise, you can reduce soreness and speed up recovery. Remember, the key is to listen to your body and give your muscles the time they need to repair and strengthen.