Management of Prolonged Muscle Soreness After Exercise

Initial Management

Rest the affected muscles, allowing a day of rest between exercise periods to permit the body to gradually adapt to stresses and strains, as recommended by the American Heart Association 3

Rehydrate by consuming fluids to replace 100-150% of body mass lost during exercise, according to the Sports Medicine society 4, 5
Include sodium in recovery hydration regimens to maintain total body water, as suggested by the Sports Medicine and British Journal of Sports Medicine societies 5, 6
Consume protein (0.2-0.4 g/kg/h) with carbohydrates (0.8 g/kg/h) within the first hour after exercise to maximize protein synthesis rates and enhance recovery, as recommended by the Sports Medicine and British Journal of Sports Medicine societies 5, 6

Compression garments have shown positive effects on reducing muscle soreness in 29 out of 50 studies and can be worn for up to 5 days following intense exercise, according to the Sports Medicine society 1, 2

If muscle soreness is accompanied by severe pain, significant swelling, or loss of function, medical evaluation is recommended by the American Heart Association and American Academy of Family Physicians 3, 7

Start slowly and progress gradually with any exercise program to allow the body time to adapt, as recommended by the American Heart Association 3
Include proper warm-up with stretching and low-level activities before intense exercise, according to the American Heart Association 3
Avoid excessive fatigue and ensure adequate cool-down periods after exercise, as suggested by the American Heart Association 3
Monitor for signs of overexercising, including chronic fatigue, inability to finish workouts, and persistent aches and pains, as recommended by the American Heart Association 3

Returning to intense exercise too soon can exacerbate muscle damage and prolong recovery time, according to the American Heart Association 3
Ignoring proper hydration and nutrition after exercise can delay recovery, as suggested by the Sports Medicine and British Journal of Sports Medicine societies 5, 6