Adults only (18+)

How to Relieve Muscle Pain After a Workout

Muscle pain after a workout is a familiar part of many people’s fitness journey. Whether you’re just starting out or have been training for years, that post-exercise ache can range from mildly satisfying to genuinely uncomfortable. Known as delayed-onset muscle soreness (DOMS), this type of pain usually kicks in a day or two after exercise and is your body’s way of adapting to the physical challenge.

Fortunately, there are several safe and effective ways to ease the discomfort while helping your muscles recover and grow stronger.

Why Do Muscles Hurt After Working Out?

When you exercise, particularly if the activity is new or more intense than usual, your muscles experience tiny microtears. This is completely normal and part of the process of building strength. DOMS tends to set in between 24 and 72 hours after the workout and is most noticeable after exercises that lengthen muscles under tension, such as squats, lunges or downhill running.

The soreness might feel like stiffness, tenderness or a dull ache, and you may notice reduced flexibility or difficulty with certain movements. It usually improves within a few days as the muscles repair and strengthen.

Easing Muscle Pain After a Workout

Gentle movement is one of the best ways to reduce muscle soreness. While resting completely can seem like the obvious solution, light activity helps improve circulation, bringing oxygen and nutrients to the muscles. A short walk, swim or gentle cycle can all help loosen stiff muscles.

Applying heat can also be beneficial. A warm bath, shower or heat pack on the sore area can relax tight muscles and improve comfort. Some people find Epsom salt baths helpful, though the evidence for their effectiveness is mostly anecdotal.

Foam rolling is another useful recovery tool. Slowly rolling over sore muscles can release tension and improve flexibility. It may feel slightly uncomfortable at first but should never be painful. Focus on areas that feel particularly tight and take your time.

Drinking plenty of fluids and eating well after exercise also plays a key role in muscle recovery. Water helps flush waste products from the muscles and prevents dehydration. A meal or snack that includes both protein and carbohydrates helps repair muscle tissue and replenish energy stores.

If the soreness is interfering with your movement or daily life, you can take over-the-counter pain relief such as paracetamol or ibuprofen. Topical anti-inflammatory gels applied directly to the sore muscles may offer additional relief.

Stretches and Mobility

While stretching may not prevent DOMS, gentle stretching after a workout and in the following days can help improve range of motion and reduce tightness. Slow, controlled movements such as yoga or mobility exercises can make muscles feel more comfortable and reduce stiffness.

How to Prevent Future Muscle Soreness

The best way to prevent excessive soreness is to increase your workout intensity gradually. Giving your body time to adapt to new routines reduces the severity of DOMS. A proper warm-up before exercise prepares your muscles for movement, while a cool-down afterwards helps bring your heart rate down and eases tension.

Allowing time for recovery is just as important as the workout itself. Muscles need rest to rebuild and grow stronger, so make sure your fitness routine includes rest days or lighter sessions.

Good technique and posture during workouts help avoid unnecessary strain on muscles and joints. If you are unsure about your form, working with a personal trainer can be helpful, especially when learning new exercises.

When to See a GP

Muscle soreness after a workout is usually harmless, but there are times when it is important to seek medical advice. If the pain is very severe, lasts more than a week, or is accompanied by swelling, bruising, or weakness, speak to a GP. You should also seek help if you notice dark urine, fever or confusion after intense exercise, as these may indicate a rare but serious condition called rhabdomyolysis.

Emotional Impact of Post-Workout Pain

Soreness after exercise can be disheartening, especially if it makes movement more difficult or affects your motivation. It’s completely normal to feel frustrated, but try to see DOMS as a sign that your body is adjusting and building strength. Be kind to yourself during recovery and remember that the discomfort is temporary. Over time, your body becomes more resilient and soreness becomes less intense.

Final Thoughts

Muscle soreness after a workout is a natural response to physical effort, especially when you challenge yourself. Although it can be uncomfortable, gentle movement, heat, stretching and good hydration can help ease the pain and support recovery. Listening to your body, allowing time to rest and gradually increasing your workout intensity will help you stay on track with your fitness goals without being sidelined by soreness. If the pain is unusual or persistent, always speak to a GP for guidance.