Sore Muscles After Exercise

Overview

Sore muscles after exercise, also known as delayed onset muscle soreness, are common. They typically are seen 24 to 48 hours after intense or unfamiliar exercise and can last up to a week. Sore muscles after exercise are caused by microscopic damage to muscle fibers (small injuries that you can’t see to the muscles) and the following inflammation response.

To relieve sore muscles:

• Stretching after exercise can help elongate muscles, relieve tension, and enhance flexibility.
• Taking a cool shower or trying an ice bath can encourage healing, prevent inflammation, and ease muscular tension.
• Home remedies like Epsom salt baths, massages, or foam rolling may also alleviate soreness.

To prevent future muscle soreness:

• Stretch your muscles before and after physical activity.
• Include a warm-up and cool-down into your exercise routine.
• Stay hydrated (drinking water regularly) and engage in regular exercise to improve muscle tone (muscle firmness).
• If you work at a desk or in a high-risk environment, take regular breaks to stretch.

Signs or symptoms to seek medical attention include severe pain, swelling, inability to move a joint (any place in the body where there is a connection between two bones), or if the pain continues for a long period of time.