Muscle soreness after a challenging workout is common, especially when you are new to exercise, increase your training intensity, or introduce movements your body isn’t accustomed to. But when soreness makes it difficult to move, train, or stay consistent, you naturally want to know: What actually helps muscle soreness go away faster? The good news is that your recovery habits matter and can support muscle repair and help you manage delayed-onset muscle soreness (DOMS). In this guide, you’ll learn what causes muscle soreness, how long DOMS typically lasts, how to reduce muscle soreness, food and supplements for muscle soreness, and habits for DOMS recovery.
What Is Muscle Soreness?
Muscle soreness commonly occurs when your muscles are exposed to a workload or movement they aren’t fully adapted to yet.
You may experience it after starting a new workout program, increasing weight or training volume, performing unfamiliar exercises, returning to exercise after a break, doing high-intensity training, and performing exercises with a strong eccentric component.
Eccentric contractions occur when a muscle produces force while lengthening, such as lowering a dumbbell during a biceps curl, descending during a squat, or running downhill.
There are two main types of exercise-related muscle soreness.
- Acute Muscle Soreness: Muscle soreness happens during or immediately after exercise. Acute muscle soreness feels like a burning pain, which resolves itself soon after stopping the exercise. This sensation is associated with the metabolic demands of exercise and the accumulation of metabolites and hydrogen ions during intense muscular work. Yet, it can also take place due to dehydration or electrolyte imbalance.
- Delayed Onset Muscle Soreness (DOMS): This type of soreness usually begins several hours after exercise, often becomes most noticeable approximately 24–72 hours later, and gradually improves as the muscles recover. DOMS is muscle tenderness, stiffness, or aching that develops after unfamiliar or strenuous exercise and is often more pronounced when you perform something your muscles haven’t adapted to yet.
How Long Does DOMS Last?
For most people, exercise-related muscle soreness improves within several days.
The duration and intensity of DOMS depend on factors such as:
- Training experience
- Exercise intensity
- Training volume
- Exercise selection
- Eccentric loading
- Nutrition
- Hydration
- Sleep
- Overall recovery capacity
As your body adapts to a particular type of exercise, subsequent workouts usually cause less soreness. This phenomenon is known as the repeated-bout effect.
Muscle Soreness vs. Injury: Know the Difference
Normal DOMS generally feels like diffuse tenderness or stiffness in muscles that were recently trained. Sharp, sudden, localized, or worsening pain is different.
Consider seeking medical evaluation when pain is severe, persists unexpectedly, involves significant swelling or bruising, limits normal movement, follows an obvious injury, or is accompanied by unusual symptoms such as extreme weakness or dark urine.
Pain shouldn’t simply be assumed to be DOMS.
What Helps DOMS Recovery?
There isn’t one magic treatment that eliminates DOMS overnight.
DOMS recovery works best when you address several components simultaneously: Nutrition + supplements for muscle soreness + hydration + sleep + recovery techniques + sufficient recovery days between demanding training sessions.
Best Dietary Strategies for DOMS and Muscle Recovery
Your muscles need energy, amino acids, vitamins, minerals, essential fatty acids, and adequate fluids to recover from exercise. Prioritize a nutrient-dense diet that consistently provides the building blocks your body needs for tissue repair.
1. Eat Enough Protein
Protein is one of the most important nutrients for exercise recovery because it supplies amino acids needed for muscle protein remodeling and repair. Research suggests that protein intake around training can help support recovery of muscle function following resistance exercise, although protein does not necessarily eliminate DOMS itself.
Good protein sources include:
- Organic eggs, grass-fed beef, poultry, Greek yogurt, cottage cheese, kefir, whey protein, lentils and beans, tempeh, wild-caught fish
Rather than thinking of protein as a treatment for soreness, think of it as a fundamental component of the muscle-recovery process.
2. Include Omega-3-Rich Foods
Omega-3 fatty acids EPA and DHA participate in numerous processes throughout the body and may help modulate the inflammatory response associated with exercise. Some research suggests omega-3 supplementation may help reduce perceived muscle soreness following eccentric exercise.
Food sources include:
- Wild salmon, sardines, mackerel, herring, anchovies
Plant foods such as chia seeds, flaxseed, hemp seeds, and walnuts contain alpha-linolenic acid (ALA), another omega-3 fatty acid.
3. Eat Polyphenol-Rich Foods
Colorful plant foods contain polyphenols and other phytonutrients that help support the body’s antioxidant defense systems.
Some particularly useful additions to a recovery-focused diet include:
- Blueberries, blackberries, pomegranate, grapes, dark leafy greens, herbs, spices, cocoa
- Tart cherries have received considerable attention in sports nutrition because they contain anthocyanins and other polyphenols. Research on Montmorency tart cherry juice suggests that it may support certain aspects of recovery following strenuous exercise, including recovery of muscle function and some inflammatory markers. However, results for reducing the sensation of muscle soreness itself are mixed. Tart cherry should therefore be considered a potential recovery tool rather than a cure for DOMS.
These foods don’t simply “switch off” inflammation. Instead, they provide compounds that can support the body’s normal response to exercise-induced stress.
4. Include Vitamin C- and Vitamin E-Rich Foods
Antioxidant nutrients help protect cells from excessive oxidative stress.
Vitamin C foods:
- Bell peppers, kiwi, strawberries, citrus fruits, broccoli, Brussels sprouts, guava, acerola cherries, kale
Vitamin E foods
- Almonds, sunflower seeds, avocado, hazelnuts, pine nuts, salmon, wheat germ
Food-first antioxidant intake provides vitamins alongside minerals, fiber, polyphenols, and other beneficial compounds.
5. Eat Magnesium-Rich Foods
Magnesium participates in hundreds of biochemical reactions and contributes to normal muscle and nervous-system function.
Magnesium-rich foods include:
- Pumpkin seeds, hemp seeds, chia seeds, almonds, dark chocolate, avocado, lentils, beans, whole grains, spinach, kale
Magnesium is especially important when dietary intake is inadequate, but it should not be viewed as a stand-alone cure for DOMS.
6. Support Your Gut
The gut microbiome interacts with nutrient metabolism, immune function, inflammation, and many other systems involved in overall health and recovery.
Include fermented and fiber-rich foods such as:
- Kefir, sauerkraut, kimchi, yogurt, tempeh, miso, fermented vegetables, fiber-rich fruits and vegetables
A healthy gut won’t make soreness disappear overnight, but supporting digestive and metabolic health contributes to your overall ability to recover.
7. Don’t Forget Carbohydrates
Protein receives most of the attention when discussing muscle recovery, but carbohydrates matter too. Exercise, particularly higher-volume or endurance training, depletes muscle glycogen. Consuming adequate carbohydrates helps replenish glycogen and prepares the body for subsequent training.
Quality carbohydrate sources include:
- Potatoes and sweet potatoes, oats, rice, quinoa, fruit, beans, whole grains, vegetables
Pairing carbohydrates with protein after demanding exercise can be particularly useful when you have another training session relatively soon.
8. Stay Hydrated
Staying hydrated supports circulation, temperature regulation, nutrient transport, and normal muscular function. Water requirements vary according to body size, activity level, climate, sweat rate, and exercise duration. After heavy sweating, you may also need to replenish electrolytes.
Don’t wait until you’re severely thirsty to start thinking about hydration.
Best Supplements for Muscle Soreness and Recovery
Supplements should supplement an already solid diet and recovery routine, not compensate for poor nutrition, insufficient sleep, dehydration, or excessive training.
Evidence varies considerably between compounds, but research has found several supplements for muscle soreness.
Omega-3 Fatty Acids
EPA and DHA omega-3 supplements have been studied for their potential effects on inflammation and post-exercise muscle soreness. Research suggests omega-3 supplementation may reduce DOMS following eccentric exercise, although results vary according to dosage, duration, and study design.
Curcumin
Curcumin is another supplement for muscle soreness. It is one of the primary bioactive compounds found in turmeric. Research suggests curcumin supplementation may help reduce muscle soreness and certain markers of muscle damage after strenuous exercise. Its effects appear to relate partly to its influence on inflammatory and oxidative pathways.
Whey or Complete Protein
Whey protein provides all essential amino acids and is particularly rich in leucine, an amino acid involved in stimulating muscle protein synthesis.
Protein supplementation can help support muscle repair and recovery of muscle function, particularly when total dietary protein intake is insufficient. However, taking more protein doesn’t necessarily mean you’ll experience less soreness.
BCAAs
Branched-chain amino acids include leucine, isoleucine, and valine and play important roles in muscle protein metabolism. However, if you already consume enough high-quality complete protein, isolated BCAAs may provide less additional benefit because muscle protein synthesis requires all essential amino acids, not just three of them.
L-Citrulline
L-citrulline is an amino acid involved in nitric oxide metabolism and circulation. Some studies suggest citrulline may help exercise performance and perceived muscle soreness, although the evidence for DOMS is less established than for some other recovery strategies.
Magnesium
Magnesium is another supplement for muscle soreness. It may be useful when dietary intake is inadequate or an individual has increased requirements. Magnesium supports normal muscle contraction, relaxation, energy metabolism, and nervous system function.
Probiotics
Certain probiotic strains have been studied for their potential influence on exercise recovery, immune function, gastrointestinal health, and inflammation. However, probiotic effects are strain-specific, so results from one product or bacterial strain shouldn’t automatically be applied to all probiotics.
Caffeine
This natural stimulant in tea, coffee, and cacao is known for stimulating the brain and central nervous system, keeping your mind and body alert and energized. Caffeine has been shown to have a positive effect on performance and also seems to be a supplement for muscle soreness. Research shows that caffeine supplementation (6 mg per kg of body weight) can facilitate recovery of muscle power and attenuate DOMS.
Antioxidant Vitamins
Vitamin C and vitamin E are other supplements for muscle soreness. These two antioxidant vitamins help combat oxidative stress. Research shows that 4-day supplementation with 2000 mg/d of vitamin C and 1400 U/d of vitamin E effectively attenuates exercise-induced tissue damage, DOMS, and inflammatory responses, and decreases the rate of lipid peroxidation (oxidative degradation of lipids involved in free radical chain reactions damaging cells) that happens during exercise.
Best Habits to Reduce DOMS and Support Muscle Recovery
Nutrition is only one part of recovery. Your movement, sleep, training program, and recovery techniques also influence how you feel between workouts.
1. Prioritize Sleep
Sleep is one of the most overlooked recovery tools. During sleep, the body coordinates processes involved in tissue repair, nervous-system recovery, hormonal regulation, immune function, metabolism, and memory. Sleep hygiene is essential.
Aim for consistent, high-quality sleep and consider sleep part of your training program, not time away from it.
2. Try Massage
Massage is one of the better-supported recovery techniques for reducing perceived muscle soreness following strenuous exercise.
Massage may help:
- Decrease perceived soreness
- Reduce stiffness
- Promote relaxation
- Improve perceived recovery
Professional massage isn’t your only option. Self-massage and massage guns can also be incorporated into a recovery routine.
3. Use Foam Rolling
Foam rolling is a convenient form of self-myofascial release that can be performed at home or at the gym. Research suggests foam rolling may help reduce post-exercise muscle soreness while supporting mobility and range of motion.
The goal isn’t to painfully crush sore tissue. Use controlled pressure and gradually work through the targeted muscle groups.
4. Use Light Active Recovery
Active recovery is another DOMS recovery habit. Complete inactivity isn’t always necessary when you’re sore. Low-intensity movement can help you stay mobile without adding substantial muscular stress.
Keep the intensity low. Recovery sessions shouldn’t turn into another hard workout. Try:
- Walking
- Easy cycling
- Swimming
- Mobility work
- Light resistance bands
- Gentle bodyweight movements
5. Stretch
Stretching can feel good and can help maintain or improve flexibility and range of motion. However, research doesn’t show that post-workout stretching meaningfully prevents or eliminates DOMS.
Stretch because mobility benefits your movement, not because you expect stretching to make soreness disappear.
6. Consider Cold Therapy
Cold-water immersion, cryotherapy, and other forms of cryotherapy may temporarily reduce soreness and perceived fatigue following strenuous exercise. This can be useful when rapid recovery is a priority, such as during tournaments, competitions, or periods of frequent training.
However, repeatedly using aggressive cold exposure immediately after every resistance-training session may not always be ideal when maximizing long-term muscular adaptation is the primary goal.
7. Use Heat
Warm baths, heating pads, saunas, and other forms of heat can feel particularly good when muscles are stiff. Heat may support comfort, circulation, and relaxation and can be incorporated into your broader recovery routine.
8. Consider Compression Garments
Compression garments may help some people manage soreness and perceived fatigue following strenuous exercise. They are particularly convenient because they require little effort and can be worn while performing normal daily activities.
9. Warm Up Before Training
A good warm-up gradually prepares your muscles, joints, nervous system, and cardiovascular system for the demands of your workout. Rather than trying to “prevent all soreness,” the goal is to prepare your body to perform safely and effectively.
10. Manage Your Training Load
One of the most effective ways to prevent excessive DOMS is also one of the simplest: Don’t increase your training demands too quickly.
Progressively increase:
- Weight
- Sets
- Repetitions
- Exercise difficulty
- Training frequency
- Overall volume
Your body adapts when it receives an appropriate challenge followed by adequate recovery. More exercise isn’t always better. The right training dose is better.
Topicals for DOMS
Applying topicals such as creams, lotions, or other products directly to the skin can also help when exploring how to reduce muscle soreness, providing targeted relief to sore or uncomfortable muscles after exercise.
- Cannabidiol (CBD): CBD is the second most prevalent active ingredients of cannabis. It’s derived directly from the hemp plant, which is a cousin of the marijuana plant. CBD is also used to address seizures, anxiety, insomnia, cancer-related issues, and chronic pain. Research shows that CBD significantly influences muscle soreness associated with exercise-induced muscle damage and DOMS when used immediately after strenuous exercise. [Cornbread has high-quality CBD products. Use the code FITNALL to get 25% OFF!]
- Arnica: This herb is the main ingredient in many gels and ointments and is often used as a skin treatment for bruises, aches, pains, and arthritis symptoms (pain and swelling in the knees and hands). Research shows that arnica provides pain relief and decreases tenderness associated with DOMS.
- Epsom salt (magnesium sulfate): It has been used for constipation, insomnia, and pain for decades. Research shows that Epsom salt can help reduce perceived muscle pain and post-exercise disability.
🛑 Be aware of NSAIDs:
When aching, feeling in pain, or having a fever, many people take non-steroidal anti-inflammatory drugs (NSAIDs), such as Aspirin (Bayer®, St. Joseph®, Anacin®, Ascriptin®, Bufferin®, Excedrin®), Ibuprofen (Motrin®, Advil®), and Naproxen sodium (Aleve®). They work like corticosteroids, reducing pain and inflammation. Yet, you should avoid taking NSAIDs regularly and definitely for more than three days for fever and 10 days for pain. Here is why:
- NSAIDs have Side Effects: Some of the side effects associated with NSAIDs include an increased chance of heart attack or stroke, heart problems, and gastrointestinal problems (gas, feeling bloated, heartburn, stomach pain, nausea, vomiting, diarrhea, and constipation.
- NSAIDs Block the Inflammatory Response: The problem with NSAIDs is that they block the production of chemicals that cause inflammation. You may think that’s great because you have probably heard that inflammation is bad for you, but it depends on the kind of inflammation that you are dealing with – acute or chronic inflammation. Inflammation is the immune system’s defense mechanism against harmful stimuli (such as pathogens, viruses, damaged cells, or toxic compounds) and a healing response during injury or infection. After working out, injury, or infection, there is an inflammatory response. Your body releases white blood cells to restore homeostasis. This acute inflammation is vital to a healthy body. NSAIDs block that healing process.
How to Reduce Muscle Soreness Fast?
There is no proven method that instantly eliminates delayed-onset muscle soreness. The most practical approach is to combine: adequate protein + nutrient-dense foods + carbohydrates + hydration + sleep + light movement + massage or foam rolling + appropriate recovery time.
Some people may also benefit from evidence-supported supplements such as omega-3 fatty acids or curcumin. Most importantly, give your body enough time to repair and adapt.
Should You Work Out When You’re Sore?
It depends on the severity of your soreness.
- Mild soreness: You can generally exercise if your muscles are mildly sore and normal movement isn’t impaired. You may choose to train another muscle group or perform lower-intensity activity.
- Moderate soreness:Consider reducing your training volume or intensity and using active recovery.
- Severe soreness: If soreness substantially alters your movement, reduces strength, or prevents normal exercise technique, additional recovery is usually a better choice than forcing another intense session.
Remember: recovery is part of training.
The Bottom Line: Recover Smarter, Not Just Harder
Muscle soreness and DOMS are common responses to challenging or unfamiliar exercise, but extreme soreness shouldn’t be the goal of your workouts. Your body improves during the cycle of stress, recovery, repair, and adaptation. How to reduce muscle soreness? Support DOMS recovery by eating enough protein and nutrient-dense foods, replenishing carbohydrates and fluids, prioritizing sleep, staying lightly active, and strategically using recovery strategies such as massage and foam rolling.
Additionally, omega-3s, curcumin, tart cherry, magnesium, or protein are supplements for muscle soreness that may provide additional support depending on your diet, training demands, and individual needs. Most importantly, listen to the signals your body is giving you. Train hard enough to create adaptation, recover well enough to benefit from it, and progressively challenge yourself as your body becomes stronger.
Your workout creates the stimulus. Your recovery allows the adaptation.
Frequently Asked Questions About DOMS
DOMS occurs primarily after unfamiliar or strenuous exercise, particularly movements involving eccentric muscle contractions. Exercise creates mechanical and metabolic stress that triggers a temporary inflammatory and repair response within the muscle.
DOMS commonly becomes most noticeable approximately 24 to 72 hours after exercise, although timing varies between individuals and workouts.
No. Lactate produced during exercise is cleared relatively quickly and does not remain in your muscles for several days. DOMS is associated with exercise-induced muscle damage and the subsequent repair and inflammatory response.
Protein provides amino acids needed for muscle repair and can support recovery of muscle function. However, research doesn’t consistently show that protein supplementation alone significantly reduces perceived DOMS.
A recovery-focused diet should include high-quality protein, omega-3-rich foods, colorful fruits and vegetables, antioxidant-rich foods, adequate carbohydrates, magnesium-rich foods, and plenty of fluids.
Tart cherries, berries, salmon, eggs, Greek yogurt, leafy greens, potatoes, avocado, nuts, seeds, and fermented foods are excellent options.
Tart cherry juice contains polyphenols that may support certain aspects of post-exercise recovery. Research suggests potential benefits for muscle function recovery and inflammatory markers, although evidence that it consistently reduces DOMS itself remains mixed.
Yes. Research suggests foam rolling can modestly reduce post-exercise muscle soreness and may also help maintain mobility and range of motion.
Probably not to a meaningful degree. Stretching can improve flexibility and may feel good after training, but current research doesn’t show a significant effect on DOMS compared with normal passive recovery.
No. Muscle soreness can occur after a productive workout, but being sore isn’t required for muscle growth, strength gains, or fitness improvement.
Progressive overload, proper nutrition, consistency, and recovery are much better indicators of an effective training program.
To a Fitter Healthier You,
Mind-Body Optimization Specialist
About the Author
Adriana Albritton is a Mind-Body Optimization Specialist and founder of FitnAll Coaching. She developed the FITNALL Method, a holistic framework that integrates fitness, internal health, thought patterns, nutrition, adaptation, longevity, and lifestyle habits to support sustainable fat loss and long-term wellness. Adriana is the author of 28 Days to a New Life: A Holistic Program to Get Fit, Delay Aging, and Enhance Your Mindset. She speaks and writes about holistic performance, longevity, and the integration of mind and body for optimal health.
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Updated September 3, 2026
