We’ve all been there: You finish a great workout, feeling proud of pushing your limits. But the next morning, you wake up with stiff, achy muscles that make even simple moves—like lifting your arm to brush your hair or climbing stairs—a struggle. That’s delayed onset muscle soreness (DOMS), and it’s a common side effect of exercise, especially if you’ve tried a new routine or upped your intensity.
The good news? DOMS doesn’t have to derail your day or your fitness goals. Below are 6 science-backed methods to ease the pain fast and get you back to feeling like yourself.
1. Gentle Movement (Don’t Skip It!)
When your muscles hurt, resting might seem like the best choice—but light activity actually helps. Low-impact exercises like walking, swimming, or yoga boost blood flow to sore muscles, delivering oxygen and nutrients that speed up recovery. Aim for 15-20 minutes of gentle movement; it’ll reduce stiffness without adding more stress.
2. Apply Heat or Cold Strategically
Cold therapy (like an ice pack) works best right after a tough workout to reduce inflammation. Wrap ice in a towel and apply it to sore areas for 10-15 minutes. For DOMS that hits 24-48 hours later, switch to heat— a warm bath, heating pad, or sauna relaxes tight muscles and eases soreness by increasing circulation.
3. Hydrate Well and Eat Protein-Rich Foods
Dehydration can make muscle soreness worse, so drink water throughout the day. Pair hydration with protein: foods like chicken, Greek yogurt, eggs, or tofu help repair damaged muscle tissue. Adding a little anti-inflammatory food (like berries or leafy greens) is a bonus too!
4. Try Foam Rolling or Light Massage
Foam rolling might feel uncomfortable at first, but it’s a game-changer for DOMS. It breaks up tight muscle knots (called adhesions) and improves flexibility. Roll each sore area for 30-60 seconds, or ask a friend for a gentle massage—focus on slow, circular motions to avoid extra pain.
5. Get Quality Sleep
Your muscles recover most when you sleep. During deep sleep, your body releases growth hormone, which repairs tissue and eases soreness. Aim for 7-9 hours of sleep nightly; keep your bedroom cool and dark to help you stay asleep longer.
6. Consider Over-the-Counter Pain Relievers (If Needed)
For severe soreness, non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen can help—but use them sparingly. Follow the dosage instructions, and don’t rely on them long-term. They’re a temporary fix, not a replacement for the methods above.
DOMS is a sign your body is getting stronger—but it doesn’t have to be miserable. With these simple, science-backed steps, you can relieve soreness fast, recover quicker, and get back to your next workout feeling energized. Remember: Consistency beats intensity—listen to your body, and don’t push through pain that feels sharp or lasting.
