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Zuletzt aktualisiert am 13.03.2026
“Do some exercise,” they said, “you’ll feel fantastic afterwards!” What they didn’t tell you? That you’d barely be able to move for the next few days because of the pain, and even a trip to the fridge would feel like a marathon.
Since you are reading this article, you probably feel exactly the same way right now and are desperately wondering: What helps quickly against muscle soreness?
Don't worry, we at Vetain have the answer! In this article, we'll show you the best remedies for muscle pain and explain how to get rid of your hangover. With our tips and tricks, you'll be back on your feet in no time!
To ensure we're all on the same page, let's briefly go back to the basics:
Your knowledge to go: What helps against muscle soreness?
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In cases of acute pain, rest and relaxation, a healthy diet, warmth or cold, and gentle movement can quickly provide relief.
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Sports ointments and essential oils are also popular home remedies for sore muscles.
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Vigorous massages, intense stretching and strenuous exercise are no-gos when you have sore muscles – give your body a rest.
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However, the best thing is to prevent muscle soreness from developing in the first place. ;)
What is muscle soreness and how does it develop?
Before we answer the question "What helps against muscle soreness?", let's look at how it develops. When we train and do new or particularly strenuous exercises, our muscles can become overloaded and develop small tears. These tears need to heal. This process involves inflammation and various repair mechanisms – which then cause pain that you feel for several hours to days after training.
Here we can also answer a frequently asked question: Is muscle soreness a good thing? Well, not really. It simply shows that your body is reacting to exertion and building muscle. But that's possible even without the soreness! If you train effectively, gradually increase the intensity, give your body sufficient recovery time, and supply it with good nutrients, you can build muscle just as well – completely pain-free. So, muscle soreness shouldn't be used as a measure of your training success! Too much muscle soreness can also be a sign of overtraining and "overtaxing your body." Having muscle soreness occasionally isn't a problem, but you shouldn't train with the goal of getting sore muscles – that's not good for you in the long run!
If you are interested in the topic and would like to learn more about how hangovers develop, I can recommend our article "Should you train despite sore muscles?"I would recommend it to you."
You probably already suspected it: Unfortunately, there's no magic cure for sore muscles. The "injury"—just like a small scratch on your skin—simply needs time to heal. The best way to combat sore muscles is therefore to prevent them from developing in the first place. There are indeed several ways to prevent the pain. And even if prevention sounds a bit boring, you can achieve a lot with simple and quick strategies so that you won't have to ask yourself in the future: What helps with sore muscles?
So how can you avoid muscle soreness?
How to prevent muscle soreness
Want to know what really helps against muscle soreness? Prevention. There's quite a lot you can do to protect yourself and your muscles!
- Give your body time to get used to new movements and exercises. Muscle soreness usually occurs because you try to do too much too quickly during training.So don't go straight from 0 to 100, but increase slowly and gradually. This way your muscles won't be overtaxed, but can adapt to the strain little by little.
- Before you start your workout, it's also important to warm up properly to prepare your muscles for the exertion. This can help reduce the risk of overexertion and prevent injuries.
- Perform your exercises correctly and plan a relaxing cooldown after your workout, because your muscles love that.
- Not to be overlooked: Try to stay generally fit (trained muscles are less likely to get sore muscles) and pay attention to your diet!
And now... drumroll... we finally turn to the question: What can you do about sore muscles?
SOS: What helps against muscle soreness? Home remedies and tips for muscle soreness
The damage is already done – prevention is no longer an option. You're in pain all over and you just want to get rid of the muscle soreness. So what helps quickly against severe muscle soreness?
Here you'll find a list of DOs and DON'Ts to help you be pain-free again soon:
DOs for sore muscles
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Warmth: Heat, in the form of warm baths, sauna sessions, or warm compresses (especially helpful for sore thigh muscles!), promotes blood circulation in the affected area. This allows minor injuries to heal more effectively. Furthermore, heat relaxes your muscles when you have sore muscles, which will feel good.
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Cold: It may seem strange, but it's true: besides heat, cold can also be beneficial. Ideally, apply ice packs, take cold showers, or use cryotherapy in a cold chamber immediately after training, but also later when the soreness is really setting in.
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Quiet: Your muscles need a break – that also includes, by the way, good sleep. Intensive training is therefore off the table for now, until your body feels better. Light, gentle exercise is still permitted and can even promote recovery. So, the frequently asked question of whether exercise helps with muscle soreness can be answered with a clear "yes and no"! 😀
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Sports ointments and essential oils: They also stimulate blood circulation and can thus help in a similar way to heat applications. Peppermint and rosemary oils are particularly suitable and are also frequently included as active ingredients in sports balms. Make sure that the oils are suitable for skin contact!
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Nutrition: Your diet is also interesting when it comes to what helps against muscle soreness. – more on that later.
Muscle soreness: Heat or cold?
You have extreme muscle soreness and can barely move. So, what helps with muscle soreness? The short answer: Both heat and cold can help if you want to get rid of muscle soreness quickly. Heat and cold work on different points and support your muscles in different ways. It's often recommended to apply cold immediately after training. And when does heat help with muscle soreness? Heat works best a little later, when the pain starts. Just try it out and see what feels best for you. You can also combine both – alternating hot and cold showers, for example, are beneficial for many and have proven very helpful!
Whether you want to cool or warm your sore muscles is entirely up to you.
DON'Ts for sore muscles
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Vigorous massages: Strong massages further irritate already strained muscles – instead of providing relief, you can actually experience more and longer-lasting pain. Light massages, on the other hand, can be supportive and beneficial.
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Continue training: Muscle soreness is a clear sign from your body that it needs a break and recovery. If you continue to strain the affected muscles, it can lead to serious injuries and even longer periods of absence.
Don't worry: You can continue training other muscle groups without any problems – for example, if you have sore thigh muscles, you can still do an upper body workout. But take it easy on the sore area!
Should you stretch when your muscles are sore? Yes or no?
Stretching or resting – what helps against muscle soreness? Opinions differ: While some professionals swear by the importance of stretching in prevention and treatment, others say that it has no effect or can even be harmful!
The research? Not so rosy. It's clear that excessive or incorrect stretching isn't beneficial! It only puts more strain on your already stressed muscles. Makes sense, right? If you have a scratch on your hand, you know it hurts especially when the skin is stretched. At the same time, very gentle stretching can loosen muscles and promote regeneration. It's best to listen to your body and what feels right – but always stop immediately if you experience pain!
Eat yourself pain-free – nutrition for sore muscles
While a good diet can't prevent a hangover, it does make your body fitter overall and influences the recovery process. So, the right food can be helpful. Spoiler alert: Chocolate is also on the list of foods that can help with muscle soreness!
So, what really helps against muscle soreness?
Anti-inflammatory foods
Green vegetables and fruits such as (sour) cherries or berries are very popular among active people.
Antioxidants such as vitamin C, vitamin E, or polyphenols
Red fruits (especially berries!), legumes, whole grain products and nuts contain many antioxidants.
Proteins
Surprise! Proteins supply your muscles with essential amino acids, the building blocks of muscles. Let's celebrate! Protein shake!
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carbohydrates
Carbohydrates are always part of a varied diet – including for physically active people. Carbohydrates and proteins in combination are very popular.
Supplements
A lot of research is currently being done here on how Creatine, Collagen and also a good supply of Vitamin D or that Omega-3 might play a role in sports. We'll keep you updated!
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Extra tips: What helps against muscle soreness?
cinnamon, ginger and turmeric They are true all-rounders and also popular in a sports-oriented diet. Don't forget to drink plenty of water!
I know you're just waiting for this: Yes, chocolate is indeed popular! The cocoa in chocolate is the real hero! It contains many nutrients. It's best to look for high-quality chocolate with a high cocoa content.And always remember: enjoy in moderation, not in excess.
What's also particularly important: While a healthy diet helps in acute cases, it's only truly effective if you... eat a healthy diet regularly. So treat your body to fruit and vegetables more often, and not just when you have sore muscles.
When it comes to the question “What to do about severe muscle soreness?” or even better “What helps quickly against severe muscle soreness”, magnesium is often mentioned – but what is the truth behind it?
Does magnesium help with muscle soreness? Here's what science says.
Here too, the research on what helps against muscle soreness is unfortunately limited. The current understanding is that magnesium cannot cure muscle soreness immediately. Clearly, the minor injuries need to heal, so even the famous "banana for muscle soreness" can't work miracles.
However, magnesium contributes to normal muscle function and electrolyte balance. A good Magnesium supply It can't hurt – so feel free to regularly include whole grain products, nuts and seeds in your diet.
Speaking of nutrients: The same applies to other nutrients like potassium, calcium, or iron. A balanced diet is therefore not only important for your general well-being, but also plays a major role in sports.
To summarize again: What helps against muscle soreness?
Above all, rest, heat and cold, gentle exercise, and a good diet help with the pain. You can also see this in the following table:
Even better, though, is to avoid getting a hangover in the first place. So take good care of yourself and your body – especially during workouts!
By the way: Why not use your time during this enforced break to plan your first training session after your recovery? With our Gym training plans You can make your next workout gentler, but at least as effective!
Hopefully you now know what helps with muscle soreness and how you can best support your body's recovery. Get well soon!
And if you ever find yourself wondering "Sore muscles – what to do?" feel free to come back here.
literature & Sources
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Dietger, M. (2022). Sore muscles. In: Dietger, M. (2022). Fit and healthy from 1 to 100 with nutrition and exercise. Current medical knowledge on health. 5th edition.
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Heinrich, C. (2021). Relieve and prevent muscle soreness. ApothekenUmschau.
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Konopka, Dr. P. (2019). Muscle soreness – Where it comes from and what helps against it. In: Health on a Grand Scale, 31(1).
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Köhlmoos, S. & Tegtbur, Prof. Dr. U. (2023). Muscle soreness: What helps against the pain?
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Mosler, S. (2023). Regenerative nutrition. Sports Medicine Journal.
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Pöttgen, Dr. med. K. (2019). Focus on sports nutrition. Sports Medicine Journal.
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Tarsitano, MG et al. (2024). Effects of magnesium supplementation on muscle soreness in different types of physical activities: a systematic review. In: Journal Of Translational Medicine, 22(1).
Do you have any questions? Then feel free to write me a message. Mail - I look forward to hearing from you! :)
The information shared in this article does not replace individual medical or nutritional advice.
