“Do some exercise,” they said. “You’ll feel amazing afterward!”
What they didn’t tell you? That for the next few days, thanks to muscle soreness, you’ll barely be able to move—and even walking to the fridge feels like running a marathon.
Since you’re reading this article, chances are you’re feeling exactly that way right now and wondering desperately: What helps quickly against muscle soreness?
Don’t worry—here at Vetain, we’ve got the answer! In this article, we’ll show you the best remedies for sore muscles and explain how you can get rid of the pain. With our tips and tricks, you’ll be back on track in no time!
To make sure we’re all on the same page, let’s go back to the basics real quick:
What is muscle soreness and how does it develop?
Before we dive into what helps against muscle soreness, let’s take a look at how it develops. When we train and perform new or especially intense exercises, our muscles can get overworked and develop small tears. These tears need time to heal. In the process, inflammation occurs and various repair mechanisms kick in—causing the pain you feel hours or days after your workout.
And right here we can answer a frequently asked question: Is muscle soreness good?
Well… not really. It just shows that your body is reacting to the stress and building muscle. But you can build muscle without experiencing soreness! If you train effectively, gradually increase intensity, give your body enough time to recover, and provide it with good nutrients, you can build muscle just as well—completely pain-free. So muscle soreness shouldn’t be your measure of success! Too much soreness can also be a sign of overtraining and a signal that your body is overwhelmed. Having soreness now and then is no big deal, but training to get sore isn’t a smart long-term strategy!
If you’re interested in this topic and want to learn more about how soreness develops, we recommend this article from us.
You probably guessed it: sadly, there’s no magic cure for muscle soreness. Just like a scratch on your skin, the “injury” has to heal—and that takes time. The best remedy? Not letting soreness happen in the first place.
Luckily, there are several ways to prevent the pain. And even if “prevention” sounds boring, there are quick and simple strategies you can use so that next time, you won’t even need to ask what helps with muscle soreness.
So how can you avoid muscle soreness?
Preventing soreness – here’s how
Want to know what really helps with sore muscles? Prevention. There’s a lot you can do to protect your muscles. One important rule: give your body time to get used to new movements and exercises. Most soreness happens because we try to do too much too fast. Don’t go from 0 to 100 right away—build up slowly and step by step. That way your muscles won’t be overwhelmed and can gradually adapt to the workload.
Before you start your workout, make sure you warm up properly to prepare your muscles. This helps reduce the risk of overexertion and prevent injuries. Perform your exercises with good form, and include a relaxing cool-down afterward—your muscles will thank you. Also worth noting: try to stay generally fit (trained muscles get sore less often!) and watch your nutrition!
And now… drumroll… let’s get to the question on everyone’s mind:
SOS: What helps with muscle soreness?
The best home remedies and tips
Okay, prevention isn’t an option anymore. Everything hurts, and you just want the soreness gone. So what helps quickly with intense muscle soreness?
Here’s a list of DOs and DON’Ts to get you back to pain-free faster:
DOs for muscle soreness
Heat:
Warm baths, saunas, or heating pads (especially handy for sore thighs!) improve blood flow in the affected area. This helps those micro-injuries heal more effectively. Heat also helps relax sore muscles, which will feel really good.
Cold:
Strange but true—cold can also help. Ideally applied right after your workout, but even later when the soreness is full-on, cold packs, cold showers, or cryotherapy can reduce swelling and inflammation.
Rest:
Your muscles need a break—and that includes quality sleep. Skip the intense workouts until your body feels ready. However, light, gentle movement is still allowed and can even help with recovery. So when people ask if exercise helps with soreness, the answer is: kind of! 😀
Sports creams and essential oils:
These can improve circulation in a similar way to heat. Peppermint and rosemary oils are especially helpful and are commonly found in sports creams. Just make sure the oils you use are safe for skin contact!
Nutrition:
Your diet plays a major role in recovery. (More on that below.)
Heat or cold—what works best for extreme soreness?
So what really helps? The short answer: both.
They target different points and support your muscles in different ways. A common recommendation: apply cold immediately after training, then switch to heat later when the pain kicks in. Try it out and see what feels right for you. You can even combine the two—contrast showers, for example, are helpful for many people! So whether you go for heat or cold is totally up to you.
DON’Ts for muscle soreness
Deep tissue massage:
Avoid! Strong massages further irritate already stressed muscles—which can make the pain worse or last longer. Light massages, however, can help and feel soothing.
Keep training through it:
Soreness is your body’s way of saying, “Hey, I need a break.” If you keep pushing the sore area, you risk real injuries and longer downtime. No worries—you can train other muscle groups. For example, if your thighs are sore, go ahead and do an upper body workout. Just don’t push the sore areas!
Stretching with soreness – yes or no?
This one’s controversial. Some swear by it, others say it has no effect or could even be harmful. The science? Not super clear. What is clear: aggressive or incorrect stretching is a no-go! It only stresses your already inflamed muscles even more. Makes sense, right? If you have a scratch on your hand, it hurts when you stretch the skin.
On the flip side, very gentle stretching can loosen up your muscles and support recovery. Trust your gut—and your muscle sense—and stop immediately if it hurts!
Eat your way to recovery – nutrition for muscle soreness
A good diet won’t prevent soreness completely, but it makes your body more resilient and helps reduce recovery time. In other words, your nutrition can support the healing process. Spoiler alert: yes, chocolate makes the list of muscle-friendly foods!
So what really helps with muscle soreness?
Anti-inflammatory foods
Green veggies and fruits like (sour) cherries and berries help reduce muscle inflammation. Omega-3 fatty acids from nuts or supplements are also helpful.
Antioxidants like vitamin C, E, and polyphenols
Red fruits (especially berries), legumes, whole grains, and nuts are antioxidant-rich and great for soreness.
Proteins
No surprise here—proteins supply your muscles with important amino acids that aid repair and recovery. Sounds like a good reason for a protein shake!
Carbohydrates
Carbs and protein in combo are super effective against soreness. Best consumed shortly after training to support muscle recovery.
Supplements
This area is still being heavily researched! But what we do know: creatine, collagen, and vitamin D may support recovery. We’ll keep you updated!
Bonus tips
Cinnamon, ginger, and turmeric are multi-talented and can help relieve soreness symptoms. And don’t forget to drink enough water!
Yes, here it is: chocolate really can help with muscle recovery—and therefore soreness!
The hero here is cocoa, which is anti-inflammatory and contains nutrients important for your muscles. So go for high-quality chocolate with a high cocoa content. And remember: enjoy in moderation, not in excess.
One last thing: healthy nutrition doesn’t just help in acute cases—it only works long-term if it’s consistent. So give your body fruits and veggies regularly, not just when you're sore.
Magnesium for soreness? What science says
Again, the research is mixed. The current understanding: magnesium can’t “heal” soreness directly. After all, those micro-injuries need to heal—and not even the famous banana can work miracles. However, magnesium can help your muscles relax, which may ease the pain.
More interesting: magnesium may help prevent soreness. A deficiency could increase your risk. So ensuring a good magnesium intake certainly can’t hurt—think whole grains, nuts, seeds.
Speaking of nutrients: the same goes for potassium, calcium, and iron. Optimal nutrient levels support muscle health. Balanced nutrition is not only good for your well-being—it plays a major role in athletic performance, too.
Summary: What helps with intense muscle soreness?
Most of all: rest, heat & cold, light movement, and a good diet.
Even better? Avoid soreness in the first place. Take care of yourself and your body—especially during training!
By the way: use your forced downtime to plan your first workout after recovery. With our gym training plans, you can make your next session gentler—but just as effective!
Hopefully, you now know what helps with muscle soreness and how to best support your body during recovery.
Get well soon!
FAQ (Frequently Asked Questions)
How can you prevent muscle soreness?
Build up your workouts gradually—don’t go from 0 to 100. That overwhelms your muscles. Eat well and give yourself enough time to recover.
What helps with muscle soreness?
Rest and recovery, healthy nutrition, heat or cold, and light movement can help relieve pain quickly.
Is heat or cold better for muscle soreness?
Cold helps best right after a workout; heat is helpful later, once the pain sets in.
What should you eat with muscle soreness?
High-quality proteins, complex carbs, and anti-inflammatory foods with antioxidants like leafy greens or nuts. Supplements like creatine and magnesium, and superfoods like ginger or turmeric can also help. Don’t forget to hydrate!
Can you keep training with sore muscles?
The affected areas definitely need rest! But you can train other body parts, and light movement can actually help the sore muscles recover.
Literature
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- Heinrich, C. (2021). Muskelkater lindern und vorbeugen. https://www.apotheken-umschau.de/mein-koerper/muskeln/muskelkater-lindern-und-vorbeugen-712035.html#was-hilft-gegen-den-muskelkater
- Konopka, Dr. P. (2019). Muskelkater – Woher er kommt und was dagegen hilft. In: Gesundheit Ganz Groß, 31(1).
- Köhlmoos, S. & Tegtbur, Prof. Dr. U. (2023). Muskelkater: Was hilft gegen die Schmerzen? https://www.ndr.de/ratgeber/gesundheit/
Muskelkater-Was-hilft-gegen-die-Schmerzen,muskelkater101.html - Mosler, S. (2023). Regenerationsernährung. https://sportaerztezeitung.com/rubriken
/ernaehrung/2592/regenerationsernaehrung/ - Pöttgen, Dr. med. K. (2019). Fokus Sporternährung. https://sportaerztezeitung.com/rubriken
/ernaehrung/3261/fokus-sporternaehrung/ - Tarsitano, M. G. et al. (2024). Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review. In: Journal Of Translational Medicine, 22(1).
About the Author
Melanie Seyfarth is a certified nutritionist (B.Sc.), qualified advisor for dietary supplements, and expert in vegetarian and vegan nutrition. Since 2018, she has been researching topics related to nutrition and health. On this blog, she writes about food, fitness, and lifestyle—and regularly shares delicious recipes to try at home! Her articles are based on the latest research, practical experience, and the goal of making complex knowledge easy to understand and fun to read.
Got questions? Feel free to send me an email—I'd love to hear from you! :)
