# 10 Expert-Backed Tips to Treat Sore Muscles
Delayed-onset muscle soreness, or DOMS, peaks between 24 and 72 hours after intense exercise. The inflammation that causes this discomfort is actually part of your body's natural repair process, not a sign of injury.
Several evidence-based strategies accelerate recovery. Ice works best in the first 48 hours after a workout to reduce acute inflammation. Heat therapy then becomes more effective afterward, improving blood flow to damaged muscle fibers. Light movement—walking, gentle stretching, or easy cycling—actually speeds recovery better than complete rest, according to exercise physiology research. Movement increases circulation without creating new micro-tears.
Protein intake matters significantly. Consuming 20 to 40 grams of protein within a few hours after exercise provides amino acids your muscles need for repair. Hydration supports this process, as dehydrated muscles recover more slowly.
Compression garments show modest benefits in some studies. Wearing compression sleeves or tights for several hours post-workout may reduce swelling and soreness, though results vary between individuals.
Massage and foam rolling provide relief, though primarily through the temporary reduction of muscle tension rather than accelerating actual healing. Both feel beneficial during recovery windows.
Sleep remains foundational. Growth hormone, which drives muscle repair, increases during deep sleep. Six to eight hours nightly optimizes recovery.
Certain supplements like branched-chain amino acids (BCAAs) show minimal effectiveness for DOMS prevention in most research. Ibuprofen may reduce soreness but might slightly blunt the inflammatory response your muscles need to adapt and strengthen.
The most effective approach combines cold therapy initially, light movement, adequate protein and sleep, and hydration. While soreness feels uncomfortable, it doesn't require aggressive intervention. Most DOMS resolves within