9 Effective Ways to Ease Muscle Soreness After Exercise

Anyone who stays active will eventually face muscle soreness. This is particularly common when you're trying a new workout routine, exercising for an extended period, or increasing the intensity of your activities.

"Muscle soreness results from tiny muscle tears and inflammation, which occur as a response to physical strain caused by exercise," explains Kyle Gonzalez, NSCA, CSCS, CES, FMS level 1, former performance coach at Future, an app that connects users with remote fitness coaches. "The micro-tears, increased blood flow, and inflammation lead to mild swelling, heightening the sensitivity of pain receptors during movement. While soreness is a natural process, it can become overwhelming and even result in injury if not managed properly." This highlights a crucial point: Always listen to your body!

Here are six effective ways to ease muscle soreness and accelerate recovery so you can feel like yourself again in no time.

1. Active Recovery

Muscle soreness can linger for 24 hours or may take a few days to subside. During recovery, you don't have to completely skip exercise, but it's a good idea to take it easy. Opt for a gentler workout, like a walk, rather than an intense HIIT session.

"Active recovery or light activity can alleviate soreness, boost circulation, help clear metabolic waste from the body, and assist in adapting to your training," says Gonzalez. "It's a fantastic natural way to relieve muscle discomfort because it's simple and accessible—just move your body throughout the day. I personally enjoy low-impact activities like swimming, walking, biking, and yoga."

It's typically safe to engage in active recovery the day after an intense workout, as long as you don't overstrain yourself. Choose exercises that target muscles that aren't sore, suggests Milica McDowell, Doctor of Physical Therapy, Certified Exercise Physiologist, and VP of Operations at Gait Happens. For full-body movements, she recommends walking, swimming, or yoga.

2. Stretching

While stretching is often recommended to relieve muscle soreness, Gonzalez points out that static stretching—holding a position—doesn't directly alleviate discomfort. "It often acts more like a placebo, and it's more beneficial to focus on a proper dynamic warm-up and cool-down," he suggests.

Instead, dynamic stretching is recommended, which involves movement through the stretch, according to McDowell. "Dynamic stretches (such as marching, alternating quad stretches while walking, hamstring kicks, and lunges) engage muscle, fascia, and joints, helping to reduce inflammation, raise tissue temperature, and flush out byproducts, all of which contribute to reducing soreness," she says. McDowell advises starting with 5-10 minutes of light cardio to warm up before stretching.

3. Massage

Massage is another widely recommended technique for alleviating muscle soreness. "Massage has been shown to reduce inflammation by enhancing blood flow and increasing mitochondria, which aids in cell repair and function," says Gonzalez. Contrary to what you might expect, he recommends a gentle, soothing massage rather than a deep tissue or more intense one for soreness. Massage guns are also effective for targeting specific areas with adjustable intensity. For foot and calf pain, consider treating yourself to a foot massager that doubles as a calf massager.

4. Heat and Ice

Both heat and ice have proven to be effective for soothing sore muscles. "Heat therapy increases blood flow and circulation to the muscles, helping to ease discomfort and relax muscles, which can also improve flexibility. On the other hand, ice reduces blood flow to the muscles, helping to minimize inflammation and swelling," explains Gonzalez. Alternating between heat and ice can also be beneficial. Gonzalez recommends a warm shower or alternating between an ice pack and a heating pad on the sore area. "A warm bath with Epsom salt (which breaks down into magnesium and sulfate) can also be helpful for reducing pain and relaxing muscles," he adds.

5. Sleep

Sleep may not seem glamorous, but it's crucial for muscle repair and recovery. "When you sleep, the body has the chance to relax, clear out chemical waste, repair damaged tissue, and reduce pain sensitivity. That's why getting seven to nine hours of sleep each night is essential," says Gonzalez.

6. Nutrition

Certain foods can help alleviate soreness by reducing inflammation and replenishing lost energy reserves. Gonzalez shares some great options below:

• Tart cherry juice can ease muscle pain and inflammation (though be mindful of high added sugar content).
• Turmeric is a powerful anti-inflammatory spice that helps minimize muscle damage.
• Cottage cheese is rich in whey protein, which aids in quickly restoring muscle protein, and casein protein, which acts slowly and continues to support the recovery process while you sleep.
• Green tea is packed with antioxidants that reduce muscle and cellular damage, while also boosting hydration.
• Nuts and seeds are loaded with omega-3 fatty acids that combat inflammation and protein to help prevent muscle breakdown.
• Sweet potatoes are complex carbohydrates rich in nutrients that restore glycogen levels.

7. Muscle Rollers

Foam rollers are excellent for releasing muscle tension and enhancing flexibility and range of motion. "Rollers also promote blood circulation and are a cost-effective and efficient option," says Gonzalez.

8. Be Cautious with Over-the-Counter Remedies

When it comes to over-the-counter medications, Gonzalez advises avoiding them in most circumstances. However, anti-inflammatory drugs like Ibuprofen can occasionally provide relief. "Having a coach who communicates with you about your soreness level and guides you on how your body should be reacting to training is key to a healthy routine. Always consult a professional before taking any OTC medications to ensure they’re safe and suitable for you." Furthermore, if your muscle soreness lasts for more than a week, if you experience sharp pain instead of dull discomfort, or if you're unable to carry out daily tasks for an extended period, it’s important to check in with your healthcare provider.

9. Hydration

Hydration is crucial for several reasons, including alleviating muscle soreness, according to McDowell. "The more hydrated your body is, the easier it is for your tissues to move smoothly and for byproducts to be cleared out of your cells," she explains. "Consider a desert and an ocean. Which surface allows for better movement?"

Regarding daily water intake, McDowell suggests aiming for an amount equal to your body weight in ounces. "Before a workout or recovery session, limit yourself to no more than four ounces to avoid any discomfort from stomach sloshing," she advises.