What Helps Against Sore Muscles? The Best Tips for Quick Recovery

You've finally gotten back into it: new workout, more weight, more reps. And the next day, your body feels like you've been hit by a bus. That's what they call muscle soreness.

Almost everyone knows it, no one likes it – and yet it is a faithful companion after physical exertion.

In this article, we provide answers to the most important questions: Why do muscles ache? What really helps? And what should you avoid doing? We also offer plenty of tips for faster recovery and less pain after training.

Why do I have sore muscles anyway?

Muscle soreness mainly occurs when you use your muscles in a way they are not used to – whether through a new workout, heavier weights, longer periods of exercise or a different movement pattern.

This is particularly caused by eccentric exercise (i.e., the phase in which the muscle lengthens under tension, such as when lowering yourself in a squat). This causes small tears in the muscle fibers at a microscopic level. These so-called microtraumas are the reason for the feeling of tension, pain, and the stiffness that is often observed.

Your body reacts with an inflammatory process in which it removes harmful substances, breaks down damaged tissue and builds new tissue. This takes time, which is why muscle soreness often only sets in 12 to 36 hours after training (DOMS: delayed onset muscle soreness).

👉 Muscle soreness is not a sign of poor training, but rather of new or more intense training. However, no muscle soreness does not mean that you “did not do enough.”

How long does muscle soreness last?

Sore muscles usually last:

• 24 to 72 hours if mild to moderate

• Up to 5 days if you have overexerted yourself (e.g., with unfamiliar eccentric movements or new stimuli)

The process is usually the same:

1. 12–24 hours later: Initial stiffness and slight pulling sensation

2. 24–48 hours: Peak pain

3. 3–5 days: Subsiding and return to normal

If you still feel pain after more than 5–7 days, or if it is sharp, localized, or accompanied by other symptoms (e.g., swelling, fever), you should consult a doctor. Muscle soreness is delayed and temporary—persistent pain is something else.

What helps against sore muscles?

Even though sore muscles don't disappear overnight, there are things you can do to support recovery and relieve pain. Important: It's not about “making it go away,” but about promoting natural healing.

Exercise – but with common sense

Light activity stimulates the circulation, which accelerates the removal of inflammatory substances and the supply of nutrients to the muscles. Ideal activities include:

• Walks

• Easy cycling

• Swimming

• Mobility or yoga sessions

What you should not do: put extreme strain on the same muscle group again. A light full-body workout or focusing on other areas of the body is often a good idea.

Heat has a relaxing effect

A warm bath, a visit to the sauna, or a hot water bottle on sore areas can work wonders. Heat dilates the blood vessels, increases blood flow, and helps the tissue heal faster. However, make sure you don't cool down immediately afterwards.

Nutrition with a regeneration factor

Your body now needs building materials—i.e., high-quality protein (e.g., from quark, fish, eggs, or legumes)—as well as micronutrients such as zinc and magnesium.

• Omega-3 fatty acids (found in oily fish, flaxseed, and walnuts) also have anti-inflammatory properties.

• Antioxidants from berries, green vegetables, or spices such as turmeric and ginger are also helpful.

Sleep is pure regeneration

It sounds trivial, but it's crucial. While you sleep, your body produces growth hormones that help build cells and thus heal muscles. Too little or poor sleep can significantly prolong recovery time.

Gentle massage or foam rolling

A light massage can help stimulate blood circulation – but without deep kneading!

Foam rolling is also beneficial if you approach it carefully: roll slowly over the muscles, pause at any painful points, and continue to breathe calmly. Pain is not a good sign—stay in an area that still feels comfortable.

Home remedies with potential

Some simple everyday things can also relieve muscle soreness:

• Epsom salt bath: Magnesium from the water is absorbed through the skin and has a relaxing effect.

• Arnica gel or ointment: Can gently support healing in cases of minor muscle injuries.

• Turmeric + ginger: Anti-inflammatory, whether as tea or in food.

• Caffeine + protein: Studies show that caffeine combined with protein can slightly improve muscle recovery.

Should I rest or continue training when I have sore muscles?

This is probably the most frequently asked question—and the answer is: it depends. Not all muscle soreness is the same. It comes in different degrees of intensity:

• Easy: You notice that you have exercised, feel a little stiff but flexible.

• Moderate: Significant pain when pressing or moving, but you can move normally.

• Severe: Every movement hurts, even getting out of bed. Stairs are an adventure.

What to do in case of mild muscle soreness?

Then light activity is definitely recommended! Studies show that moderate exercise actually makes the pain disappear more quickly. This is because the increased blood flow supplies the affected muscles with more oxygen and nutrients.

Exercise, yes – but not at full intensity. You can:

• train a different muscle group

• do a light cardio or mobility session

• incorporate short walks or bike rides

What to do in case of severe muscle soreness?

If even getting dressed hurts, taking a day off isn't laziness, it's listening to your body. There's no point in pushing through the pain. On the contrary, this can aggravate micro-injuries, delay healing, and put additional stress on your immune system.

Remember: muscle growth does not occur during training – it occurs during the recovery period afterwards.

How can I avoid sore muscles?

Honestly, not at all. At least not completely. If you push yourself during training, you will always experience muscle soreness—especially when trying new exercises or intensities.

But: You can reduce it in a targeted manner and make it more controllable.

Here's how it works:

• Start slowly: Especially when trying something new, it is better to do fewer repetitions and focus on control. Increase weights or repetitions gradually.

• Technique, technique, technique: if you move cleanly, you distribute the load more evenly and avoid overexertion.

• Good warm-up: 5–10 minutes of targeted activation of the muscles and joints help prepare your body for exercise.

• Cool down & mobility: Wind down afterwards! Gentle stretching, a relaxed cool-down or rolling out promote blood circulation and regeneration.

• Regularity: People who exercise regularly experience less muscle soreness. The body adapts and regeneration occurs more quickly.

💡 Tip: If you notice that you experience particularly severe muscle soreness after certain exercises (e.g., lunges, eccentric movements), incorporate them more frequently—but moderately.

Conclusion: What can I do to relieve muscle soreness so that it gets better quickly?

Sore muscles are unpleasant—but they're also a sign that you've left your comfort zone. And that's not a bad thing in itself.

The important thing is to use it wisely:

• Movement instead of stagnation

• Consciously use nutrition, sleep, and warmth

• Take warning signs seriously

• Don't overtax your body

You don't just want to keep going, you want to stay strong and injury-free in the long term. So train smart. Recover consciously. And give your body what it needs.