How to Relieve Muscle Soreness After a Workout

Only the most effective, science-backed tips.

Why Do Muscles Hurt After Exercise?

When you engage in unfamiliar physical activity, especially emphasizing the eccentric phase (muscle lengthening under tension), microscopic muscle fiber damage occurs. These micro-injuries trigger inflammation that peaks between 24 to 72 hours depending on the severity.

Additionally, metabolic waste products accumulate in the muscles, causing swelling, heaviness, and discomfort.

Here’s what experts say:

Roman Malkov

Sports medicine physician, dietitian, and wellness specialist at Body Forming Centers

Muscle pain results from the buildup of metabolic byproducts, primarily free radicals and hydrogen ions. These accumulate significantly in untrained individuals, especially during initial workouts.

Damaged muscles may also experience impaired blood flow, which slows recovery.

Natalya Labzova

Therapist, physical therapy and sports medicine doctor, rehabilitation specialist, massage therapist, lead instructor at RockTape Education Center

Muscles in a heightened state of tension compress blood vessels responsible for their circulation.

Complete elimination of delayed onset muscle soreness (DOMS) is unlikely, but symptoms can be alleviated and partially prevented.

How to Ease Muscle Soreness

1. Coffee and Tart Cherry Juice

Researchers at the University of Georgia found that consuming caffeine an hour before intense workouts reduces muscle pain by 48%, and by 26% during submaximal efforts (75–85% of max). However, this study involved only women with low habitual caffeine intake, so effects on regular coffee drinkers remain uncertain.

After a strenuous session, drinking tart cherry juice is beneficial. A 2010 study revealed that anthocyanin antioxidants in tart cherry juice reduce inflammation and muscle pain post-exercise.

Even better for those training in the evening, as tart cherry juice contains melatonin, which may promote faster sleep.

Recommendations:

1. Drink coffee before workouts if you’re not a habitual coffee consumer.
2. Consume tart cherry juice or fresh cherries after exercising.

2. Compression Garments

Roman Petukhov, CEP brand expert, explains that improving circulation is key to reducing muscle soreness and speeding recovery. Enhanced blood flow delivers more oxygen and nutrients while efficiently removing toxins.

Athletes often use compression wear to achieve this.

A 2013 study confirmed that compression tights reduce muscle damage by 26.7% following exercise.

A 2017 study also demonstrated that compression sleeves aid in faster recovery of muscle strength and reduce soreness.

Roman Petukhov

CEP brand expert

Compression garments apply distributed pressure that supports muscles and veins, improves blood flow, and decreases muscle microvibrations. This leads to enhanced endurance and muscle performance.

Recommendations:

1. Wear compression clothing during and after workouts.

3. Supplements: BCAA and Taurine

A 2010 study showed that taking isoleucine, leucine, and valine (100 mg per kg body weight) before exercise significantly reduces muscle soreness and weakness 48 hours post-workout.

Taurine, with its anti-inflammatory properties, complements BCAAs by reducing oxidative stress. In 2013, researchers found that consuming 2 g taurine and 3.2 g BCAA three times daily for two weeks lowers post-exercise inflammation, as confirmed by both athlete feedback and biochemical markers.

Recommendations:

1. Take BCAA supplements as per manufacturer or trainer guidelines.
2. Combine BCAA with taurine for enhanced effects, noting that benefits appear after at least two weeks.

4. Heat Over Cold

While athletes often use ice baths to reduce inflammation, scientific evidence does not support this method’s effectiveness. A 2003 study found that ice massage does not affect post-exercise muscle soreness, and a 2007 randomized trial found no benefits from ice baths.

In 2012, Canadian researchers discovered that menthol-based analgesic creams outperform ice by stimulating cold receptors and alleviating muscle pain without chilling tissues.

Heat therapy is generally more effective for easing soreness, likely due to its ability to enhance circulation.

Restoring blood flow in muscles helps eliminate stagnant metabolic waste, speeding recovery from post-exercise muscle pain.

Natalya Labzova

Physical therapy and sports medicine physician

Heating pads and warm compresses are excellent for relief. A 2013 study comparing dry heat patches (worn for 8 hours) and moist heat compresses (applied for 2 hours) found both methods reduced pain and preserved muscle strength after workouts.

Contrast showers also help; a 2008 study showed they reduce muscle soreness.

Recommendations:

1. Use warming patches or warm compresses immediately after training or upon returning home.
2. Apply menthol-based analgesic creams when soreness develops.
3. Take contrast showers to alleviate pain.

5. Massage and Foam Rolling

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Massage effectively reduces muscle soreness. An older study showed that a 30-minute massage two hours post-exercise decreased delayed onset muscle soreness, creatine kinase levels, and cortisol.

The best methods for combating muscle pain include hydration, massage, and sauna therapy. Manual massage and lymphatic drainage massage using low-frequency EMS devices are highly effective.

Roman Malkov

Sports medicine physician, dietitian

A 2003 study found that 20 minutes of massage two hours after physical activity significantly reduced muscle pain 48 hours later.

Foam rollers or textured balls mechanically relax soft tissues. Kinesiology taping is another useful option.

Natalya Labzova

Physical therapy and sports medicine physician

A 2017 study confirmed that foam rolling quadriceps for one minute, followed by 30 seconds rest, repeated five times, reduced soreness by 45% two days post-exercise.

Recommendations:

1. Use foam rollers or tennis balls to massage sore muscles for at least two minutes each. Refer to exercise guides for techniques.
2. Get professional or lymphatic drainage massages, or perform self-massage.

6. Moderate Intensity Exercise

Delayed muscle soreness usually follows unfamiliar exertion. Regular training with gradual intensity increases conditions muscles to avoid pain.

During consistent training, the body adapts by enhancing antioxidant enzyme activity to combat free radicals.

Roman Malkov

Sports medicine physician, dietitian

Keeping physically active helps reduce discomfort. A 2013 study showed that 10 minutes of elastic band exercises reduce muscle pain as effectively as massage. Light recovery workouts increase blood flow, aiding inflammation resolution.

Warming down is essential. A 2012 study found that 20 minutes of moderate cardio immediately after strength training decreases muscle soreness.

Recommendations:

1. Exercise regularly and increase intensity gradually.
2. Finish strength sessions with light cardio.
3. The day after heavy workouts, perform recovery exercises at 50% load or use resistance bands.

How do you manage delayed muscle soreness? If you have better tips than just “endure it,” share them in the comments!

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