How To Reduce Muscle Soreness?
Learn effective ways to reduce muscle soreness, speed up recovery, and stay active without discomfort. Discover simple tips for faster healing and stronger muscles.
Written by Dr.Sonia Bhatt
Last updated on 3rd Jul, 2025
Introduction
Muscle soreness is something most of us have experienced at some point—whether after a tough workout, a long day of physical activity, or even just trying a new exercise. While it’s usually harmless, sore muscles can be uncomfortable and make daily movements difficult. The good news is that there are simple ways to ease the pain and help your muscles recover faster.
This guide will explore what causes muscle soreness and share practical strategies to reduce it effectively.
Understanding Muscle Soreness
Muscle soreness, also known as Delayed Onset Muscle Soreness (DOMS), typically starts 12 to 24 hours after exercise and peaks around 24 to 72 hours later. It happens when you engage in activities your muscles aren’t used to, such as:
Starting a new workout routine
Increasing exercise intensity
Doing unfamiliar movements (like lifting heavier weights or trying a new sport)
1. Common Symptoms of Muscle Soreness
You may notice these symptoms when dealing with sore muscles:
Stiffness and tenderness in the affected muscles
Mild swelling
Reduced range of motion
Temporary weakness
2. What Causes Muscle Soreness?
When you push your muscles beyond their usual limits, tiny tears occur in the muscle fibres. Though slightly uncomfortable, this process is a normal part of muscle growth and strength-building, but it leads to inflammation and soreness. The body repairs these micro-tears, making the muscles stronger over time.
Consult Top Specialists for Your Symptoms
How to Reduce Muscle Soreness?
While you can’t completely avoid muscle soreness, these tips can help ease discomfort and speed up recovery:
1. Warm-Up and Cool Down
Preparing your body before and after exercise can make a significant difference:
Warm up for 5–10 minutes with light jogging, stretching, or dynamic movements.
Cool down with gentle stretches post-workout to prevent stiffness.
2. Stay Hydrated
Dehydration can worsen muscle soreness. Drink plenty of water before, during, and after exercise.
3. Use Proper Technique
Poor form during exercise increases the risk of injury and excessive soreness. If you’re new to a workout, consider guidance from a trainer.
4. Gradually Increase Exercise Intensity
Avoid sudden increases in workout difficulty. Follow the 10% rule; don’t increase weight or duration by more than 10% per week.
5. Try Active Recovery
Light activities like walking, swimming, or yoga improve blood flow and reduce stiffness.
6. Apply Ice or Heat
Depending on the stage of soreness, choose the right therapy:
Ice packs for 15-20 minutes within the first 48 hours help reduce inflammation.
Heat therapy like warm baths or heating pads after the initial soreness phase relaxes tight muscles.
7. Massage and Foam Rolling
Gentle massage or foam rolling can relieve tension and improve circulation.
8. Get Enough Sleep
Muscles repair themselves during sleep. Aim for 7-9 hours of quality rest.
9. Eat a Balanced Diet
Fuel your body with the right nutrients:
Proteins like chicken, fish, and beans are essential for muscle repair.
Anti-inflammatory foods like berries, turmeric, and leafy greens are known to reduce soreness.
Magnesium and potassium in foods like bananas, nuts, and spinach among others help prevent cramps.
10. Over-the-Counter Pain Relief (If Needed)
NSAIDs like ibuprofen can help with severe soreness but it is not advisable to rely on them regularly.
When to See a Doctor
Most muscle soreness fades in 3-5 days. However, consult a doctor if you experience:
Severe pain that doesn’t improve
Dark urine, which may indicate muscle breakdown
Swelling or extreme weakness
Final Thoughts
Muscle soreness is a normal part of staying active, but you don’t have to suffer through it. By warming up properly, staying hydrated, eating well, and using recovery techniques, you can minimise discomfort and get back to your routine faster.
If soreness persists or affects your daily life, consider consulting a physiotherapist or sports medicine specialist. You can easily book a consultation or schedule a check-up through Apollo 24|7 for expert advice.
Consult Top Orthopaedicians
Consult Top Specialists for Your Symptoms
Dr. Nitish Arora
Paediatric Orthopaedician
12 Years • MBBS, MS(ortho), DNB Fellowship-ASAMI Former orthopedic surgeon at AIIMS, New-Delhi
Mumbai
Apollo Hospitals CBD Belapur, Mumbai
Dr. Yashwant Singh Tanwar
Orthopaedician
14 Years • MBBS, MS (Orthopedics), DNB (Orthopedics), MRCS (Lon), Limb Reconstruction Fellowship- Lecco (Italy), Cape Town (SA)
Delhi
Apollo Hospitals Indraprastha, Delhi
(25+ Patients)
Dr Vikas P Birla
Orthopedics-Sports Medicine
13 Years • MBBS, DNB, MNAMS, Fellowship in Shoulder and Sports Injury
Delhi
Apollo Hospitals Indraprastha, Delhi
Dr. Yash Gulati
Orthopaedician
35 Years • MBBS, MS(Ortho), Dip Sports Med., MCh (Ortho), Padma Shri Award
Delhi
Apollo Hospitals Indraprastha, Delhi
(50+ Patients)
Dr. Sharif Dudekula
Orthopaedician
12 Years • MBBS, MS Orthopaedics ( PGIMER , Chandigarh ) Former Orthopaedic Surgeon ( AIIMS , New Delhi )
Mumbai
Apollo Hospitals CBD Belapur, Mumbai
Consult Top Orthopaedicians
Dr. Nitish Arora
Paediatric Orthopaedician
12 Years • MBBS, MS(ortho), DNB Fellowship-ASAMI Former orthopedic surgeon at AIIMS, New-Delhi
Mumbai
Apollo Hospitals CBD Belapur, Mumbai
Dr. Yashwant Singh Tanwar
Orthopaedician
14 Years • MBBS, MS (Orthopedics), DNB (Orthopedics), MRCS (Lon), Limb Reconstruction Fellowship- Lecco (Italy), Cape Town (SA)
Delhi
Apollo Hospitals Indraprastha, Delhi
(25+ Patients)
Dr Vikas P Birla
Orthopedics-Sports Medicine
13 Years • MBBS, DNB, MNAMS, Fellowship in Shoulder and Sports Injury
Delhi
Apollo Hospitals Indraprastha, Delhi
Dr. Yash Gulati
Orthopaedician
35 Years • MBBS, MS(Ortho), Dip Sports Med., MCh (Ortho), Padma Shri Award
Delhi
Apollo Hospitals Indraprastha, Delhi
(50+ Patients)
Dr. Sharif Dudekula
Orthopaedician
12 Years • MBBS, MS Orthopaedics ( PGIMER , Chandigarh ) Former Orthopaedic Surgeon ( AIIMS , New Delhi )
Mumbai
Apollo Hospitals CBD Belapur, Mumbai