10 Ways to Relieve Sore Muscles After a Workout

You just signed up for a gym membership, and you're putting it to good use. But by day two of your new fitness plan, your muscles are already achy and sore. Sound familiar? Muscle soreness is common after a new or strenuous workout. And while it can be uncomfortable, it doesn't have to interrupt your routine.

Your first instinct might be to reach for an over-the-counter pain reliever. But there's more than one way to soothe sore muscles. These 10 research-backed methods can help you get rid of sore muscles after a workout and boost muscle pain relief.

1. Practice active recovery

Evidence suggests that static stretching after a workout won't help with muscle soreness. But active recovery might. Active recovery is low-intensity exercise designed to help your muscles recover from a higher-intensity workout.

You can incorporate active recovery into your fitness routine in a few different ways:

• During your workout: With interval training, you switch between short bouts of high-intensity exercise and brief recovery intervals.

• After your workout: You can practice slow, easy movement like walking during your cooldown sequence after a vigorous training session.

• On rest days: Take advantage of your rest days by doing gentle activities like yoga, swimming, or walking.

2. Opt for ice or heat therapy

The debate over whether to apply ice or heat to sore muscles may never end. Even the research on the topic is mixed. Though, while there might not be a clear winner, both ice and heat therapy can help sore muscles.

Understanding how each method works can help you decide whether to apply ice or heat to your muscles when they’re sore. Cold therapy slows circulation, which may reduce swelling and related pain. This is useful for new injuries or pain. Heat therapy increases circulation, which may aid muscle recovery by relieving tight, sore muscles. This method is helpful for older injuries or pain.

One review found that using ice or heat therapy within 1 hour after exercise soothes muscle aches. In the review, cold therapy strategies, like ice baths, had pain-relieving effects for up to 24 hours, while the effects of applying heating pads lasted longer than 24 hours. So you might start with ice therapy and switch to heat therapy as delayed-onset muscle soreness (DOMS), muscle pain after exercise, peaks. And since the evidence is mixed, you can try one or both methods to find what works best for you.

3. Try foam rolling

Foam rolling is a type of myofascial release, or self-massage. It's been shown to reduce muscle pain and stiffness and improve range of motion. This technique uses a foam roller (a cylindrical tube made of foam) or another tool to massage your fascia, the connective tissue that holds your muscles, tendons, and ligaments together.

You can try foam-rolling exercises after your workouts. (One small study found that post-exercise foam rolling may reduce pain and improve athletic performance.) Or you can do them to warm your muscles up before exercise.

If you're new to foam rolling, you might want to start with a smooth, low-density foam roller or massage ball. Both are softer and may be more comfortable than firmer rollers.

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4. Consider massage therapy

If self-massage isn't your thing, you can go to a professional massage therapist. Post-exercise massage promotes muscle recovery by reducing inflammation.

A 2012 review found that getting a massage 4 hours after high-intensity exercise may reduce pain from muscle soreness and improve muscle performance. Another study found that massage was more effective than other recovery strategies, such as active recovery and contrast hydrotherapy.

5. Wear compression gear

Wearing compression gear after a workout may speed up muscle recovery and blood circulation. In a small-scale study, endurance runners wore compression socks during a 1-hour recovery period between 5Ks. They reported less muscle soreness during recovery than usual and could run just as fast during the second 5K.

But compression gear isn't just for athletes. In a different study, inactive adults wore compression socks while working out. Compared to when they wore regular socks, the participants had significantly less muscle soreness after 24 and 48 hours.

6. Use kinesiology tape

Many athletes swear by kinesiology tape for muscle pain relief, injury prevention, and better performance. Evidence is mixed on whether or not it can boost your athletic performance. But studies show that the flexible adhesive may ease muscle pain after strenuous exercise.

7. Apply essential oils

People use essential oils for numerous health and wellness concerns. Applying them may help with muscle pain and stiffness, but more research is needed. If you do try essential oils for sore muscles, there are plenty of options, including lavender and rosemary oil. But be sure to look for quality products.

Essential oils are highly concentrated and can irritate your skin. So remember to dilute them with a carrier oil before applying them directly to your skin. You can start with a patch test and then use small amounts of diluted oil on achy muscles.

8. Add anti-inflammatory foods to your diet

Ongoing research shows that certain diets, including those full of anti-inflammatory foods, can help with DOMS. For example, in a small study, runners drank tart cherry juice, which is known for its anti-inflammatory properties, for 7 days before a race. And they had less muscle pain after the race than those who did not.

But you don't have to focus on one food. Aim for a balanced diet with various anti-inflammatory foods, which contain antioxidants and other nutrients that may aid muscle repair and relieve pain. Some examples include fatty fish, watermelon or beetroot juice, and certain caffeinated drinks.

9. Hydrate before, during, and after exercise

You probably already know that proper hydration helps fuel your workouts. Hydration is critical for exercise performance and muscle repair after training. And some evidence suggests that dehydration may increase the symptoms of DOMS and prolong recovery. So your post-workout pain could be worse if you don't stay hydrated. 

For proper hydration, opt for water or electrolyte drinks based on your exercise intensity.

10. Get a good night’s sleep

Don't underestimate the power of a good night's sleep. Quality sleep can boost everything from your heart health to your mood. And it's essential for muscle recovery. 

Adequate sleep –– 7 to 9 hours a night for adults –– allows your muscles to repair and grow after exercise. Lack of sleep has been linked to higher pain sensitivity. So getting enough sleep could make DOMS feel less intense.

Why do your muscles get sore after a workout?

DOMS is your body's response to physical stress. Muscle pain after exercise can happen to anyone, including experienced athletes. But it's common in people who are new to exercise and those who return to exercise after a long break.

New, higher-intensity, or repetitive exercises may cause tiny tears in your muscle fibers. That microscopic damage triggers inflammation as your muscles recover and adapt to unfamiliar stress. This process helps you build muscle mass. But researchers believe that the inflammation is also responsible for post-workout muscle soreness and aches.

How long does muscle soreness usually last?

DOMS typically starts 12 to 24 hours after exercise, with the worst pain occurring around 48 to 72 hours after your workout. And muscle soreness isn’t the only possible symptom. DOMS may also cause muscle swelling, tenderness, stiffness, and weakness. The good news is that it usually resolves in 5 to 7 days.

Should you work out with sore muscles?

Deciding whether or not you should exercise with sore muscles depends mainly on your symptoms. Generally, DOMS is not a cause for concern. You probably don't need to avoid exercise if you have minor aches and pains.

Instead of avoiding exercise, you can try cross-training while your muscles heal. This workout method incorporates various exercise styles — like aerobics, strength training, and stretching — into one fitness plan. It allows you to keep training while sore or injured. 

For example, if your arms are sore after a new upper body resistance workout, you can cross-train with a lower body session. Or you can opt for gentler, low-impact activities like tai chi or yoga until the aches and pains subside. Experts recommend waiting 2 to 3 days before targeting the same muscle group in workouts.

While minor aches and pains aren’t usually cause for concern, severe symptoms, like extreme muscle soreness, might need medical attention.

When should you see a healthcare professional for muscle soreness?

DOMS isn’t usually a reason to seek medical attention. But you should see your primary care provider if you have:

• Severe or debilitating pain

• Very swollen limbs

• Loss of range of motion due to severe swelling

• Dark urine or less frequent urination

• Persistent pain that lasts longer than a week

These may be signs of other problems that your provider can diagnose and treat.

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Written by:

Lindsay Wenndt

Lindsay Wenndt is a nationally certified health coach and fitness instructor specializing in orthopedic health. She's the founder of Break Free Fitness, a body-positive health and fitness company that reserves 10% of membership and coaching packages as scholarships for low-income women.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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