5 Tips to Relieve Muscle Soreness & Speed Up Recovery
We've all been there. You crush a run or dominate a strength session, and the next day, walking downstairs becomes a Herculean task. You've probably felt proud—maybe even wore that soreness like a badge of honor. But here's the truth: chronic soreness isn't a sign of an effective workout; it's a red flag signaling your recovery strategies might need a revamp. Let’s discuss it!
Understanding Muscle Soreness: The Basics
Remember your first hill repeat workout training for your marathon, heavy squats after weeks off, or simply your first workout ever? Then you know exactly what I'm talking about when I discuss the following soreness that occurs 24-48 hours after such a workout. This is known as delayed-onset muscle soreness (DOMS) and as mentioned, typically kicks in about 24 to 48 hours after exercise, often after you've tried something new or upped your intensity significantly. Read that again! Soreness occurs after you’ve tried something new or upped your intensity significantly. But here's the catch—DOMS doesn't necessarily equate to a “good workout” or improved performance.
DOMS results from microscopic tears in your muscle fibers, creating inflammation and that characteristic aching stiffness. Brad Schoenfeld, Ph.D., a leading expert on muscle hypertrophy (muscle growth), emphasizes that muscle damage is just one factor in muscle growth—surprisingly, it's the least important. Mechanical tension and metabolic stress play bigger roles in achieving meaningful gains. In other words, chasing soreness is barking up the wrong tree.
It's also important to remember that true muscle growth doesn't happen in the gym—it happens afterward, during recovery. Pushing yourself constantly to the point of excessive soreness actually interferes with your body's ability to recover and grow stronger.
However, let's play devil's advocate for a moment: This isn't an invitation to always take it easy. Effective training doesn't always result in soreness, but training that occasionally produces some soreness could indicate you're hitting sufficient stimulus for muscle growth. Dr. Mike Israetel, a recognized authority in hypertrophy training, points out that while moderate soreness might correlate with effective training, excessive soreness could be counterproductive, even leading to muscle loss. Finding the sweet spot—challenging but not debilitating—is key.
Ever crushed a tough workout only to wake up the next day feeling like you were hit by a truck? Welcome to the world of delayed onset muscle soreness (DOMS). Whether you’re in your 30s, 40s, 50s, or beyond, post-workout stiffness can sideline your training, zap your motivation, and make everyday tasks—like climbing stairs or picking up the grocery bag—feel like a challenge. In this article, we’ll dive into what causes DOMS, why it matters (especially for busy professionals and weekend warriors), and most importantly, how you can reduce discomfort and bounce back faster. By blending research-backed insights with practical strategies, Wellness with Joshua is here to help you stay consistent, avoid unnecessary setbacks, and keep making gains without unnecessary pain.
What Is DOMS—and Why Does It Happen?
Delayed onset muscle soreness is the muscle stiffness and tenderness you feel 24–72 hours after unaccustomed or intense exercise. It’s not just “feeling the burn”; it’s a low-grade inflammation response triggered by microscopic damage (microtears) to muscle fibers—especially during eccentric movements (think lowering into a squat or the descent of a push-up). While some soreness indicates you’ve challenged your muscles, excessive DOMS can derail your training consistency, disrupt sleep, and even increase injury risk if you push through without adequate recovery.
Timeline: DOMS typically peaks around 48 hours post-exercise and subsides by day 4 or 5.
Symptoms: Tenderness, stiffness, reduced range of motion, and temporary strength loss.
Why It’s Relevant: In your 30s–50s, recovery capacity naturally slows down. Throw in a busy career, family obligations, or a tight training schedule, and unmanaged DOMS can lead to skipped workouts, frustration, and even burnout. By understanding and addressing DOMS proactively, you’ll train smarter, recover faster, and minimize those “gotta crawl out of bed” mornings.
Additional Factors That Exacerbate DOMS
Even the most strategic training plan can be undermined if recovery basics are neglected. Beyond workout intensity and volume, three key lifestyle factors can amplify or prolong DOMS:
Poor Sleep Quality & Sleep Debt
Research-Backed Insight: Sleep is when your body produces growth hormone and conducts tissue repair (Van Cauter & Plat, 1996). Inadequate or fragmented sleep elevates inflammatory markers (like interleukin-6) and delays muscle protein synthesis, meaning microtears linger longer and soreness intensifies.
Signs to Watch For: Waking up groggy despite sufficient time in bed, frequent nighttime awakenings, or battling racing thoughts.
Practical Tip: Aim for 7–9 hours of uninterrupted sleep. If life’s demands keep you from that sweet spot, prioritize restorative naps (20–30 minutes) on non-training days to mitigate sleep debt.
Dehydration & Electrolyte Imbalance
Why It Matters: Water is essential for nutrient transport and waste removal. When you’re even 2% dehydrated, muscle efficiency declines and inflammatory byproducts (like lactic acid) accumulate, contributing to prolonged soreness (Judelson et al., 2007).
Electrolytes: Sodium, potassium, magnesium, and calcium help regulate muscle contractions and nerve signals. Imbalances can cause cramping, make muscles more prone to microdamage, and impede recovery.
Practical Tip:
Hydration Guideline: Aim for 0.5–1 ounce of water per pound of body weight daily (e.g., a 150-lb person targets 75–150 ounces).
Electrolyte Strategy: After intense or sweaty sessions, replenish with a coconut water, homemade electrolyte drink (water + pinch of salt + squeeze of citrus), or a balanced sports beverage.
Poor Nutrition & Micronutrient Deficiencies
Protein Shortfall: Insufficient protein intake means your body lacks the amino acids needed for muscle repair. Without enough leucine—the key amino acid to trigger muscle protein synthesis—microtears persist, exacerbating soreness (Tipton & Phillips, 2013).
Carbohydrate Deficit: Carbs refill muscle glycogen stores. Low glycogen can lead to early fatigue, forcing greater reliance on eccentric contractions (which heighten microdamage) when you’re already drained.
Antioxidant & Micronutrient Gaps: Vitamins C and E, zinc, and magnesium play roles in quelling oxidative stress and facilitating recovery. Diets lacking fruits, vegetables, and whole foods can prolong inflammation and soreness.
Practical Tip:
Daily Macronutrient Targets: Aim for 0.8–1.0 g/kg/day of protein (about 56–70 g for a 70-kg individual) spread across all meals. For busy days, keep portable protein sources on hand—Greek yogurt cups, jerky, or a scoop of protein powder in water or milk.
Colorful Plate: Ensure each meal includes vegetables or fruits (blueberries, bell peppers, spinach) for antioxidants. Include healthy fats (avocado, nuts, olive oil) to support cell membrane repair.
Glycogen Refill: After endurance efforts (runs longer than 60 minutes), target 1.0–1.2 g/kg of carbs within the first hour post-exercise (e.g., rice, sweet potatoes, bananas).
By neglecting sleep, hydration, or nutrition, you’re stacking odds against smooth recovery—and turning a manageable uptick in DOMS into days-long stiffness that derails your goals.
Why Chronic Soreness Could Be Sabotaging Your Goals
If you're consistently sore and exhausted, it's a clear sign you're pushing your body beyond its optimal threshold. Instead of progressing, you risk plateauing—or worse, increasing your likelihood of injury. Regular soreness impairs your ability to train consistently and effectively. Consistency in your workouts and recovery, not soreness, is the real game-changer.
The idea that "no pain equals no gain" might sound tough, but it's outdated advice. Here's a more productive mantra: train smarter, recover better, and perform consistently.
Recovery Strategies Every Runner & Gym-Goer Needs
To ensure you're ready to hit your workouts refreshed, consider integrating these research-backed recovery strategies into your routine:
1. Active Recovery
Instead of hitting the couch after a hard run, opt for active recovery like light jogging, cycling, or even walking. Movement boosts circulation, helping to clear metabolic waste that contributes to soreness.
2. Optimize Your Nutrition
What you eat after your workout matters—a lot. Prioritize protein and carbs within an hour post-exercise. Protein supports muscle repair, while carbs replenish glycogen stores. Think Greek yogurt with berries or a protein smoothie with bananas.
3. Hydrate Intelligently
Proper hydration is crucial. Dehydration intensifies DOMS symptoms, so keep your fluids topped off before, during, and after your workouts. Don't forget electrolytes, especially after intense sessions.
4. Sleep Like Your Performance Depends on It
Because it does. Your muscles rebuild while you sleep, thanks to elevated growth hormone levels. Aim for at least 7-8 hours of quality sleep per night.
5. Foam Rolling & Mobility
A short foam rolling session can significantly ease muscle soreness by improving blood flow and reducing stiffness. Pair rolling with mobility exercises, targeting tight areas like hips, quads, calves, and hamstrings.
How to Know You're on the Right Track
Instead of judging your workouts by how sore you feel, use objective markers like improved running pace, increased reps or weight lifted, and overall energy levels. Track your progress over time—these data points offer a clearer picture of your improvement and adaptations.
And remember: slight soreness is acceptable, but debilitating pain that affects daily life is not the goal.
Finding the Right Balance: Volume and Intensity
If you rarely feel soreness, you might benefit from a modest increase in training volume or intensity. But if you're perpetually sore and tired, dial it back slightly. Fitness shouldn't make your life harder—it should enhance it.
Final Word: Embrace Recovery as a Secret Weapon
Your progress doesn't end when you stop running or lifting—it continues through intentional recovery strategies. Prioritizing recovery allows you to train harder, perform better, and stay consistent without burnout.
Ready to optimize your recovery and unlock new levels of performance? Consider personalized coaching to help you achieve sustainable, injury-free progress.
Your best self is waiting.
