8 Helpful Solutions to Relieve Post-Run Muscle Soreness

  • Muscle soreness is the effect of strain and stress on the muscles after an exercise.
  • Runners often experience muscle soreness six to eight hours after running.
  • It is usual for people to experience muscle soreness, and it typically resolves in a few days, but there are also some ways to hasten your recovery from it.

Delayed Onset Muscle Soreness (DOMS) or usually called muscle soreness, is an after-effect of a physical activity that is a result of the muscles being stressed and strained. Anyone can be at risk for muscle soreness, especially athletes, bodybuilders, and runners.

While it is perfectly normal to experience muscle soreness after an exercise, there are some things you can do to reduce soreness and pain.

Read on to know more.


Doing some stretching can loosen the muscles that became too tight during your run. You can do static stretching to relieve your calves, hamstrings, hips, and quads.


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According to research, massaging your sore body parts can help ease the soreness. A sports massage will be a great option, but if it is not possible, you can do a gentle hand massage or use a massage tool.


Yoga is also a recommended way to help lessen the effects of muscle soreness. It relaxes the body as long as you do not overdo it by choosing only the easy poses and positions.

Continuous Movement

It is a natural response to rest and to refrain from exercising for a day when you feel sore after an exercise or run thinking it will help your muscles recover faster. But the opposite is true, resting, and just sitting all day can cause leg stiffness making your discomfort greater. Being active while recovering works best, and you can choose activities like cycling or brisk walking. 

Ice Baths and Ice Pack

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To reduce muscle soreness and pain, runners and other athletes rely on ice baths and ice packs. While it is an effective way to hasten recovery, it is advised that it should be done for not more than fifteen minutes.

High-Carb and High-Protein Meal

When you exercise, you lose carbs and proteins. So it is essential to replenish them by eating foods rich in carbohydrates and protein. Also, eating within the first 30 minutes after a run is necessary because some studies have proven that muscles can quickly rebuild glycogen after exercise resulting in lesser muscle soreness and stiffness.

The recommended post-run foods should contain a ratio of 3 grams of protein to 1 gram of protein. You can choose foods like a bagel, banana, energy bars, fruit or yogurt smoothie, and a protein shake. Or if solid food is too much, you can opt for drinks like chocolate milk and other recovery drinks.


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Before you do another run, you should first warm-up to remove any tightness in your muscles. If you still feel sore or the soreness gets worse while running, you can quit running and do some cross-training instead.  

Seek Medical Help

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If you are experiencing muscle soreness for more than a week already and none of those solutions mentioned above work, it is best to visit your doctor for proper assessment. An injury, torn ligaments may be causing your prolonged pain and soreness, and you might need medications, treatments, and physical therapy.

Source: Very Well Fit

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