Whether you’re starting a new workout routine, jumping back into an old one, or just had an extra active day, sore muscles might show up.
“Many people think soreness comes from a buildup of lactic acid, but it’s actually caused by ‘micro-tears’ in your muscle fibers,” explains Autumn Guthrie, an exercise physiologist with Carilion Wellness.
This usually happens after doing something new or more challenging than usual. Known as delayed-onset muscle soreness (DOMS), it typically hits 24 – 72 hours after activity. It’s not dangerous, but it is a pain (pun intended). The good news is there’s plenty you can do to keep it manageable.
How to prevent sore muscles
1. Start slow and build up over time
Don’t try to do too much too soon. Increase your exercise time, weight, or intensity gradually so your muscles have time to adapt.
2. Warm up for 5 – 10 minutes
A quick warm-up increases blood flow and wakes up your muscles. Try:
- A brisk walk or jog
- Dynamic stretches (like leg swings or arm circles)
3. Cool down and stretch
After exercising, take a few minutes to stretch while your muscles are still warm. It helps keep things loose and less achy later.
4. Stay hydrated
Muscles work better when you’re hydrated. Dehydration can make soreness feel worse. Drink plenty of water throughout the day (not just during workouts!).
5. Eat something that helps you recover
Protein helps repair muscle tissue, and carbs replenish energy. Eating a balanced meal or snack after exercise supports recovery. (Tip: This berry parfait is a great option!)
6. Switch up your workouts
Doing the same movements all the time can overwork certain muscles. “Mixing strength training with things like walking, swimming, or yoga gives your body variety and reduces strain,” says Autumn.
7. Follow activity guidelines
The Physical Activity Guidelines for Americans suggest:
- Kids: 60 minutes of physical activity daily
- Adults: 150 minutes of moderate cardio per week plus 2 muscle-strengthening sessions
Working toward these guidelines keeps muscles strong and resilient. But remember, even 5 – 10 minutes of movement is a great start and comes with quick benefits like less stress and lower blood pressure.
How to care for sore muscles
1. Keep moving (gently!)
Resting completely can make stiffness worse. Try:
- Light walking
- Yoga or stretching
- Easy cycling
Movement boosts circulation, which speeds up recovery.
2. Try cold and heat
Use ice in the first 24 – 48 hours to help reduce inflammation. After that, use heat (like a warm bath or heating pad) to relax tight muscles.
3. Massage the area
A light self-massage or using a foam roller can help break up tension and improve blood flow.
4. Prioritize sleep
Your body does its best repair work while you’re sleeping. Aim for 7 – 9 hours a night to support recovery.
5. Over-the-counter pain relief
If soreness is uncomfortable, medicines like ibuprofen (Advil, Motrin) or acetaminophen (Tylenol) can help. Always follow the package instructions, and don’t use them more than necessary.
6. Know when it might be an injury
Reach out to your doctor if you have any of these signs:
- Sharp or sudden pain
- Swelling or bruising
- Pain that doesn't improve after a few days
- You can’t put weight on the area
Looking to start or level up your fitness journey? Carilion Wellness offers exercise classes, personal training, and more! Visit CarilionWellness.com to get started or ask your family doctor about our exercise prescription programs!
