Muscle soreness: why it happens and how to ease the discomfort

What is delayed-onset muscle soreness, and why does it appear the next day?

Delayed-onset muscle soreness is muscle pain that develops after exercise. It often follows an unfamiliar effort, especially when the muscle is working as it lengthens. Walking downhill or controlling the downward phase of a squat are examples. The discomfort is noticeable when moving or touching the area and may be accompanied by stiffness.

The exact origin of the pain is still being investigated. One review suggests that the connective tissue surrounding the muscle may play an important role; this is a hypothesis, not a proven cause for every person [1]. The discomfort may appear the next day, but its course varies depending on the activity [10].

Lactic acid crystals do not explain this delayed pain: a study comparing level and downhill running found no relationship between lactate and muscle soreness [9]. The burning sensation during an intense set is different. You also do not need to finish a workout sore for it to be useful. In a review of repeated exercise sessions, the second exposure caused less pain than the first [2]. This adaptation allows you to make progress without chasing soreness.

Does sugar water help get rid of muscle soreness?

Sugar water is suggested as a way to eliminate supposed lactate crystals. One study found no relationship between the lactate produced during exercise and subsequent muscle soreness [9]. Therefore, adding sugar to water does not correct this supposed mechanism; the study did not directly test sugar water. If you have just trained and are thirsty, drink according to the effort and the heat.

There are sports situations in which a carbohydrate drink serves a different purpose. That depends on the duration and intensity, not on whether you have muscle soreness. We explain this in sports drinks. There is no need to turn muscle soreness into a list of products.

What helps when you already have muscle soreness?

The first adjustment is your training load. If a new session has left the area very sore, let it improve before repeating it at the same level of effort. You can practise another skill or work a part of the body that does not hurt. One review found less pain and better performance measures after a second session of comparable exercises [2].

A walk, comfortable mobility work or easy cycling may make you feel less stiff. Adjust the intensity so that you can move without clearly worsening the pain. Gentle movement is a comfort option, not a technique guaranteed to shorten recovery. If walking is very uncomfortable, resting is also reasonable.

Make time for sleep and eat normally. After demanding workouts, skipping meals or sleeping too little makes it harder to meet general recovery needs. Neither of these measures offers an exact timeline for the pain to go away. If you have another session the next day, talk to whoever plans your training about adjusting the load.

Pain does not measure how useful your workout was; it helps you decide how to adjust the next one.

Can nutrition help you recover?

Food provides energy and materials to maintain muscle function. A usual meal can include potatoes, rice or bread, together with eggs, legumes, fish or yogurt. Add fruit or vegetables according to your preferences. You do not need a secret combination or to eat when you are not hungry.

Protein needs a qualification. A review of protein supplementation around strength exercise found better preservation of strength, but no reduction in muscle soreness [3]. This result does not prove that adding protein to an already adequate diet will get rid of soreness .

The amount that is right for you depends on your training and situation. You can read more about this in protein for athletes.

Fruit rich in polyphenols, compounds found in cherries, berries and other plants, has also been studied. The review [4] found signs of better recovery with concentrated fruit-derived supplements, but noted study limitations and uncertainty about their composition and dosage. These preparations are not equivalent to a serving of ordinary fruit.

We cannot apply that result to an ordinary serving or promise that it will eliminate soreness . Eat fruit because it fits into an adequate and varied diet, not as if it were a painkiller.

One review classifies nutritional interventions for muscle damage according to the strength of their evidence and cautions that any possible effect depends on the intervention [5]. It does not justify recommending a product universally.

If you train frequently, your overall eating plan matters more than a single serving. Our sports nutrition guide explains how to organise it according to the type of activity. For strength training, also see the fitness nutrition guide.

Which remedies do not help or may bother you?

Intense stretching of a sore area can be uncomfortable. A review of trials found that stretching after exercise did not reduce soreness compared with rest at 24, 48 or 72 hours [6]. The review rated confidence in the evidence as very low. If you feel like moving, use a comfortable range of motion and avoid forcing yourself.

Taking anti-inflammatory medicines routinely so you can repeat a session is not a recovery strategy either. A review found no improvement in performance or strength recovery after resistance exercise [7]. Pain may be indicating that it would be useful to adjust your plan.

If you need medication for another reason or the pain is severe, consult a healthcare professional .

It is also wise to be wary of remedies that promise to get rid of soreness overnight. Before changing many things, note which exercise preceded the pain and how it develops.

What we see in consultations

We see people who are looking for a quick fix because they are afraid of losing momentum. A common question is whether they need to repeat the session to “loosen up” the muscle. When pain interferes with normal movement, adjusting the load is usually more useful than trying to prove you can put up with it.

Another misconception is using pain as a test of whether you trained well. This can lead to increasing volume too quickly. Note what changed in the session: its duration, intensity or a new exercise. That information helps you plan the next progression with whoever oversees your training.

Lastly, sometimes any pain after exercise is attributed to muscle soreness. Localised pain that starts suddenly during a movement, a marked loss of strength or significant swelling warrants a different assessment . Do not keep training while in doubt.

How long does muscle soreness last, and when might it be something else?

Muscle soreness does not follow the same timeline for everyone. One analysis found that pain after long races developed differently from pain observed after an unfamiliar exercise in a laboratory [10]. Notice whether the discomfort is easing and how it affects your movements.

If the pain gets worse instead of better, severely limits your activities or lasts longer than expected, seek a medical assessment . Do not try to diagnose yourself by the timeline. An injury or another problem can coincide with recent training.

One combination requires immediate attention. Intense muscle pain after exertion together with very dark, cola-coloured urine can be signs of rhabdomyolysis, a potentially serious muscle injury [8]. The next medical section describes the specific warning sign and what to do.