Sore muscles after a workout: what helps and how long it lasts

By the Medsmingle Team · Updated 13 November 2026

Muscle soreness that starts 12 to 24 hours after exercise and peaks around 1 to 3 days later is called delayed onset muscle soreness (DOMS). It’s common after a new or harder workout and is a normal part of your muscles adapting. It usually fades within 5 days.

What helps

• Keep moving gently: walking, cycling or swimming at an easy pace eases stiffness better than complete rest.
• Warmth: a warm bath or heat pack relaxes tight muscles.
• Massage or foam rolling: can reduce soreness and help you feel better.
• Sleep and protein: muscles repair overnight; include protein at meals.
• Stay hydrated.

Rubs, balms and gels

• Menthol or camphor balms, create a cooling or warming feeling that can distract from aches.
• Diclofenac gel (Voltaren) is an anti-inflammatory pain reliever used for certain types of joint pain. It is not a routine recovery aid after a workout; check its approved uses and warnings with a pharmacist.

Apply to unbroken skin only, wash your hands afterwards, and don’t use with a heating pad, which can cause burns.

Pain relievers

Acetaminophen or ibuprofen can ease soreness for a day or two. Use the lowest dose that works and follow the label. Avoid ibuprofen if you have stomach ulcers, kidney disease or take blood thinners.

Prevention

• Increase intensity, weight or distance gradually, according to your fitness and recovery
• Warm up for 5 to 10 minutes first
• Repeat the same activity regularly; soreness lessens as your body adapts

Soreness or injury?

Typical soreness is a dull ache in muscles you have exercised. Its pattern alone cannot rule out an injury. See a doctor if you have:

• Sharp or sudden pain during exercise, a pop, or swelling and bruising
• Pain that’s still severe after 5 to 7 days
• Very dark (tea- or cola-colored) urine, extreme muscle pain or weakness after an intense workout: get urgent care, as this can be rhabdomyolysis, which can damage the kidneys

Frequently asked questions

Should I exercise with sore muscles?

Light activity is fine and often helps. Give the sore muscle group a break from hard training for a day or two.

Is soreness a sign of a good workout?

Not necessarily. It mainly means you did something new or harder. You can build fitness without being sore.

Do ice baths help?

They may reduce soreness slightly, but warm baths and gentle movement feel better for many people.

More in our Everyday Health guide: all our articles and products on this topic in one place.

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This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist.

Source

American College of Sports Medicine: muscle recovery.