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Zuletzt aktualisiert am 29.08.2025
“Do some sport,” they said — “you’ll feel fantastic afterward!” What they didn’t tell you? That for the next few days you might barely be able to move because of sore muscles, and even the walk to the fridge feels like a marathon.
Since you’re reading this article right now, you’re probably in exactly that situation and desperately wondering: What helps quickly against sore muscles?
No worries — we at Vetain have the answers! In this article, we’ll show you the best remedies for muscle pain and explain how to get rid of soreness. With our tips and tricks, you’ll be back on your feet soon!
To make sure we’re on the same page, let’s briefly return to the basics:
Am I allowed to train despite sore muscles? What happens with soreness
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Muscle soreness — almost everyone who’s active knows this unpleasant feeling after intense workouts. For some, it’s not even unpleasant, but “proof” that they achieved something. But what exactly is going on in the body? Soreness often occurs after unusual or especially intense exertion and shows up as pain in the muscles. The reason is microscopic tears in muscle fibers that can occur during training.
Let’s look a bit closer: when you perform new exercises with unfamiliar movement patterns, your muscles may not distribute the load evenly across all fibers. Some fibers take on too much and get overloaded. The result? You guessed it — soreness. That also explains why after a while you stop getting sore from the same exercises: your muscles adapt to the movement and get stronger!
So these tiny injuries are essentially a sign that muscles are getting stronger. The stimulus signals to your body: next time we should be better prepared for this kind of effort. It’s a survival mechanism that, in the end, helps you run faster or climb a tree when a tiger attacks. And sure — if a tiger attacks, you won’t care about soreness. Nowadays, that’s unlikely, but the question remains: should you train despite sore muscles, or is it better to rest?
It’s also important to consider the impact on muscle building and recovery. Soreness isn’t just a sign of an effective stimulus; it also indicates your body needs time to recover. So how do you find the balance between rest and training?
Why do you sometimes feel it only a day or two later?
The pain you feel after training doesn’t kick in immediately. It typically appears 24–48 hours later and can range from a mild pull to stronger, painful sensations. This delay is due to the inflammatory process that occurs during healing — just like with a small scratch. That often hurts the most a day or two later.
The pain shows that your body is starting to repair the tiny tears and build new muscle fibers. That’s why soreness is often seen as a sign of muscle growth: during recovery, muscles rebuild stronger and more resilient.
So is soreness “good”? Not really. It simply shows your body is responding to the load and building muscle. However, soreness shouldn’t be your yardstick for training success. Too much soreness can be a sign of overtraining, and it’s important to listen to your body and give it enough time to recover. Also, not having soreness doesn’t mean you didn’t train well. If you regularly push close to failure but don’t get sore, it might mean your nutrition and recovery are on point, your body feels great — and you’re still building muscle!
What can you do against sore muscles?
If you’ve got soreness, measures like heat or light movement can feel great — more on that in our article “What Helps Against Sore Muscles?” First and foremost, give your body enough time to recover. Rest is crucial so your muscles can repair. Gentle stretching and light movement can promote blood flow and relax muscles. Proceed carefully to avoid further injury. A warm bath or heat treatment can loosen muscles, while cold applications or ice packs can help with stronger inflammation. Also pay attention to your sleep — most healing happens at night. If you’re constantly dealing with heavy soreness and your body never feels 100% capable, that might point to poor habits here!
Watch your nutrition too — it plays a big role in recovery. Protein-rich foods or shakes are popular with active people. Drinking plenty of water is equally important to keep your body hydrated.
If the pain doesn’t subside or even gets worse, it may be a sign you’ve asked too much of your body. In that case, take a longer break and listen to your body. That’s the foundation anyway: tune into yourself. With all the info on the internet, that often gets forgotten. But your own body knows best what it needs. No blog, video, or expert can replace your self-awareness — so train that alongside your muscles! And now for the million-dollar question…
… should you train despite sore muscles?
The question doesn’t have a one-size-fits-all answer — of course. In general: you can train despite soreness as long as you listen to your body and adjust your session.
Light to moderate, gentle movement can boost blood flow and feels good for many. A bit of activity can reduce stiffness and improve nutrient delivery. You’ve probably noticed soreness feels worst when you first get up or after sitting for a long time. That’s exactly why! So some easy, relaxed activity can actually do your sore muscles good.
But what about “real” training? As a rule of thumb: don’t heavily load the muscle groups that are currently sore! Excessively training the affected muscles can lead to overuse and injury. Your focus should be on supporting recovery without further stressing those muscles. Let the sore regions recover and train other muscles instead. If your upper body is sore, for example, it may make sense to train legs, and vice versa.
So structure your training to avoid overloading already stressed areas.
Training with soreness: pros and cons
As mentioned, there are benefits to moving gently even when you’re sore. A clear advantage is improved circulation, which supports faster recovery by delivering more oxygen and nutrients. Gentle modalities like swimming or easy cycling are particularly effective — provided you’re not going for Olympics-level intensity. But always follow this golden rule, otherwise there are downsides:
Protect the muscles that hurt! If you keep heavily loading the affected muscles, you can slow healing and cause further injury. Instead of promoting recovery, you create more microtears and more problems. Overtraining — that’s the word — is a real risk, especially if you keep training hard through soreness. Better to skip that. Your body needs time to repair. Reduce training intensity, focus on other muscle groups, or try alternative exercises.
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Can you still train for muscle growth when you’re sore?
Building muscle despite soreness is possible — but it requires the right approach. After a hard session, don’t re-load the affected areas to avoid overuse. By targeting less-stressed muscle groups or focusing on gentle movement, you can still pursue hypertrophy. In fact, this approach is standard: training the same muscle group on consecutive days is inefficient even without soreness.
The key is listening to your body. If soreness is severe or isn’t subsiding, prioritize full recovery to avoid long-term issues. Remember: your musculature’s job is to support and protect your skeleton and organs. With overtraining — which can easily happen when you push through soreness — muscles support joints and everything else less effectively. Twisted ankles, elbow and back pain, or poor posture aren’t your goals, right?
We’re not talking about a little twinge here, but full-blown soreness that takes several days to heal. If, after three days, you’re still sore and want to train anyway, that’s probably not a good idea. It’s a clear call for rest.
Which sports are suitable when you’re sore?
If you’re already sore, choose activities that support your body without overloading it. With stressed muscles, opt for gentle activities that promote circulation and don’t slow healing. One of the best options is swimming: it involves the whole body while being easy on the joints. The water reduces joint load while you gently stretch and activate your muscles. Yoga and Pilates are also great options — both improve flexibility, gently stretch muscle tissue, and boost circulation without putting too much strain on sore areas. Easy-paced cycling can work too, as it loosens muscles and increases blood flow to affected areas, supporting recovery.
Avoid intense strength training or HIIT while you’re sore. Adjust your plan and choose light movement or exercises for other muscle groups. Picking the right activity is crucial to support your body and avoid additional injury.
How long does muscle soreness last?
Duration varies with training intensity and your individual recovery. In most cases, soreness lasts 24–72 hours. The first 24 hours are usually the most painful as microtears heal and inflammation peaks. After that, pain typically eases and your body repairs the muscles.
Several factors influence how long soreness lasts: intensity and unfamiliar loads matter a lot. Particularly hard or high-intensity sessions can extend it. Training habits and nutrition also affect healing. A consistent training level often leads to less severe soreness as your body adapts better.
If soreness persists beyond three days, double down on recovery. Avoid additional load and use strategies like gentle stretching, light movement, and ample rest. If pain lasts longer or worsens, consider getting it checked medically. In general, don’t resume your regular training until symptoms have fully subsided. Your body is smart and has a reason for reacting this way. Pay attention to it, try to understand it, and work with it — not against it. That’s the only way to hit your fitness goals!
Training despite soreness: the summary
That was a lot of info. Here are the key points at a glance — feel free to take a screenshot:
Gauge your soreness: mild, moderate, or severe?
Always prioritize recovery and nutrition: heat and cold, adequate rest, and — nutrition-wise — sufficient protein.
With mild soreness: You can still do a light session. Just don’t overdo it.
With moderate soreness: Train a different muscle group or take a rest day. “No pain, no gain” quickly turns into “No gain, more pain.”
With severe soreness: Rest, rest, rest. Your body says, “leave me alone.” Try swimming, cycling, yoga, Pilates, plenty of quality protein, and a few consecutive days off. If soreness doesn’t subside afterward: seek medical advice. It’s better to take a real break and restart fresh next week than to be out for half a year with a torn ligament, right?
By the way: getting enough high-quality protein is super important! Proteins consist of amino acids — the building blocks of your muscles. If you’re still looking for good protein sources, we’ve got you covered at Vetain. As luck would have it, we’ve got a pretty perfect, vegan, clean protein powder without additives in our shop. Check it out! And once you’re recovered and ready to go full power again: take a look at our gym training plans. They might help you avoid overload next time — and the question of whether you should train despite soreness.
Question? Write me an email – I'd love to hear from you! :)
The information in this article does not replace medical or nutritional advice.
