Muscle Soreness: What Really Helps?

Muscle soreness is caused by small tears in individual muscle fibres, which typically lead to the familiar muscle pain around 12 to 24 hours after intense training or unfamiliar movement patterns. In general, sore muscles are completely normal and harmless – as long as they do not occur regularly or feel unusually severe.

Mild muscle soreness can even be part of the body’s natural adaptation process. During recovery, the body repairs the small areas of damage in the muscles so that they can better withstand stronger stress in the future. This process also plays a role in muscle building.

In the past, it was assumed that muscle soreness was caused by an over-acidification of the muscle due to lactate, also known as lactic acid. However, this hypothesis has since been disproven.

According to current scientific understanding, the symptoms are caused by microscopic injuries within the muscle fibres. Our muscles consist of individual muscle fibres, which in turn are made up of many small functional units called sarcomeres. These are connected by Z-discs. If the muscle is exposed to unfamiliar or very high stress, small areas of damage can occur, especially at these connection points.

In response, the body starts a natural repair process. This causes a mild inflammatory reaction, fluid is stored in the tissue and the muscle swells slightly. Since there are no pain receptors inside the muscle fibres themselves, the typical pain does not occur immediately, but usually only 12 to 24 hours after the activity. It is often strongest on the second or third day.

How severe muscle soreness becomes depends, among other things, on the type of activity. It occurs particularly often after so-called eccentric movements – when a muscle lengthens while under tension. Examples include walking downstairs, running downhill or slowing down a movement in a controlled way. Concentric movements, such as walking uphill or lifting a weight, are less likely to cause muscle soreness.

To reduce the likelihood of sore muscles in the first place, there are a few tips you can keep in mind:

• Do not overdo it and start slowly after a longer training break.
• Increase your workout step by step and try to integrate training regularly into your everyday life.
• Warm up before every training session and finish your workout with gentle movement, such as an easy cool-down jog.
• An adequate protein intake can also be useful.
• Enough sleep, sufficient fluids and a balanced diet are also important.

Many people hope for a quick fix or even a remedy that makes sore muscles disappear immediately. In reality, however, the body mainly needs time to repair the small areas of damage in the muscles. Unfortunately, there is no miracle cure.

Still, a few tips can help ease the discomfort and support recovery:

1. Warmth relaxes the muscles

Warmth can be particularly helpful for allowing stressed muscles to relax. Heat causes the blood vessels to widen and stimulates blood flow. Many people therefore find hot baths or sauna sessions – especially directly after physical activity – pleasant and soothing.

Gentle massages can also promote blood flow in the muscles. However, you should avoid strong massages, as they can put additional strain on already irritated muscles.

2. Light movement instead of complete rest

In the past, people were often advised to avoid movement completely when they had sore muscles. Today, we know that light physical activity can feel more pleasant than complete rest. Easy jogging, relaxed cycling or a walk can promote blood flow.

However, it is important not to put too much strain on the painful muscle group, as this could lead to stronger discomfort or injuries.

3. A protein-rich diet makes sense

A protein-rich diet before and after exercise can support muscle recovery, as proteins contribute to the growth and maintenance of muscle mass.

In particular, branched-chain amino acids, also known as BCAAs, have been investigated in various studies for their possible effects on muscle soreness. Some studies suggest that they may support recovery and reduce muscle discomfort after intense physical activity.

4. Caffeine can be supportive

Studies also suggest that caffeine may play a role in relation to muscle soreness after training when consumed before or directly after a workout.

Some of our products contain caffeine – for example our VHEY®PRESSO. It is a practical alternative to a cup of coffee and also contains protein for a protein-rich diet.

Painkillers may temporarily relieve the discomfort, but they do not address the cause of muscle soreness. In addition, they can have side effects on the stomach, liver or kidneys, especially when taken frequently.

That is why painkillers should not be used to treat muscle soreness. If the pain is unusually severe, lasts for a long time or is accompanied by swelling, bruising or restricted movement, you should seek medical advice to rule out an injury.

Magnesium and calcium play important roles in normal muscle function. However, this authorised health claim does not mean that taking extra magnesium or calcium prevents muscle soreness or makes it disappear faster. Muscle soreness is not caused by a deficiency of these minerals.

The situation is different if there is an actual deficiency: a magnesium or calcium deficiency can contribute to muscle complaints such as cramps, increased muscle tension or muscle weakness. In such cases, targeted supplementation may improve the symptoms. However, classic muscle soreness cannot be directly treated with magnesium or calcium.

Wang, Y. et al. (2022): Effect of cold and heat therapies on pain relief in patients with delayed onset muscle soreness: A network meta-analysis. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC8862647/ (accessed on 06/07/2026).

Fouré, A. & Bendahan, D. (2021): The use of BCAA to decrease delayed-onset muscle soreness after a single bout of exercise: a systematic review and meta-analysis. Amino Acids. Available at: https://link.springer.com/article/10.1007/s00726-021-03089-2 (accessed on 06/07/2026).

Abdullah, K. H. et al. (2021): Effect of caffeine on delayed-onset muscle soreness: a meta-analysis. Bulletin of the National Research Centre. Available at: https://link.springer.com/article/10.1186/s42269-021-00660-5 (accessed on 06/07/2026).

European Commission: EU Register of Nutrition and Health Claims – authorised health claims on protein, magnesium and calcium. Available at: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register (accessed on 06/07/2026).

Apothekenumschau: https://www.apotheken-umschau.de/Muskeln/Das-hilft-gegen-Muskelkater-171081.html (abgerufen am 06.07.2026).