Muscle soreness after a workout is a common experience—especially after intense or unfamiliar training. Known as DOMS (Delayed Onset Muscle Soreness), this discomfort usually sets in 12–48 hours post-exercise. While it’s a natural part of progress, there are effective ways to reduce soreness and recover faster.
What Causes Muscle Soreness?
DOMS is caused by microscopic muscle damage, often from eccentric movements (lengthening under tension). It’s a sign your muscles are adapting—but too much soreness can slow progress or reduce motivation.
Prevent Soreness Before It Starts
- Warm Up Properly: Start each session with 5–10 minutes of dynamic movement to activate muscles.
- Cool Down: End with light jogging and stretching to flush out metabolites.
- Progress Gradually: Avoid jumping into high volume or intensity without a buildup phase.
Active Recovery Strategies
- Low-Intensity Movement: Walking, swimming, or cycling the day after training can increase circulation and ease tightness.
- Stretching: Gentle static stretches post-workout can improve flexibility and reduce tension. See our stretching guide.
- Foam Rolling: Self-myofascial release can help break up muscle tightness and improve mobility.
- Contrast Showers or Ice Baths: May reduce inflammation and promote faster muscle recovery.
- Massage: A light massage can relieve soreness and boost relaxation.
Nutrition and Hydration
- Protein: Supports muscle repair and recovery—aim for 20–30g after workouts.
- Carbohydrates: Replenish glycogen stores, especially after intense sessions.
- Anti-inflammatory Foods: Berries, leafy greens, turmeric, and omega-3-rich foods help reduce soreness.
- Hydration: Dehydration can worsen muscle soreness. Drink water consistently throughout the day.
Know the Difference Between Soreness and Injury
Muscle soreness is usually bilateral, dull, and decreases over time. Sharp, localized, or persistent pain may indicate an injury and should be evaluated by a professional.
Additional Resources
For a broader recovery strategy, read our article on the importance of recovery.
Conclusion
Soreness doesn’t have to derail your progress. With the right mix of preparation, recovery strategies, and nutrition, you can reduce discomfort and bounce back stronger. Make recovery a priority, and your performance will thank you.