No matter what your lifestyle looks like, we all experience occasional muscle soreness.

Sometimes it manifests as a tight, aching feeling that just won’t go away. Sometimes it’s more of a nagging, burning sensation. Every time it strikes, muscle soreness is one thing: painful and inconvenient.

When you have sore muscles, you don’t want to just wait around forever for it to go away.

You need relief, and you need it right now.

That’s why you need to try out some of these quick relief tips to get rid of your muscle soreness as soon as humanly possible.

What Causes Sore Muscles?

Have you ever woken up sore all over for no apparent reason?

When we work out, we can usually expect a little bit of soreness the following day, depending on how hard we work. But when we can’t name the cause of our muscle soreness or stiffness, it can be a bit alarming.

Here are a few different reasons why your muscles might be tired and achy.


First and foremost, there’s the most common cause of muscle soreness: exercise. When we exercise, we actually create small microtears in the muscle tissue on our bodies.

These microtears are what help build up stronger muscles, causing them to become larger. Which is a good thing. It’s technically what we’re going for.

But this tearing, understandably, isn’t exactly comfortable. If you’ve exercised recently, that’s probably going to be what causes that sore muscle.

Lack of Exercise

On the opposite end of the spectrum, a lack of exercise due to a sedentary lifestyle could also cause muscle soreness.

When you don’t move much in a day, your muscles get sore and tired from the lack of blood flow. Not exercising at all can cause muscle soreness and knots to form in your bands of muscle.

Sitting or Laying in One Position Too Long

If you sit at a desk all day, your body is remaining in one position for eight hours. This causes muscle fatigue just like a sedentary lifestyle does.

Have you ever heard of “sleeping funny,” which causes you to experience those weird, unexplainable tight and sore muscles? That’s because ending up in a strange sleeping position affects your blood flow, which, in turn, causes those sore muscles to act up.

Cold or Flu

Lastly, the one nobody wanted to hear: the cold or flu could be the secret behind your muscle soreness. 

These full-body aches aren’t caused by the viruses themselves, but rather our body’s immune response to those foreign bodies. So you have your own immune system to thank for these sore muscles.

Find Relief Quick

No matter what the cause of your muscle soreness is, you want to get rid of it as soon as possible. How can you get relief from sore muscles fast?

You have some options here.

Massage Gun Therapy

For the quickest relief possible, consider getting yourself a massage gun

These new devices of the future work using something called percussive therapy. Percussive therapy essentially punches deep into muscle tissue and fascia, breaking apart tight clumps of muscle fiber.

It also breaks up the lactic acid that can build up in your muscles and cause that burning soreness you experience after a tough workout. The percussion also stimulates more circulation into the muscle, promoting faster healing and quick relief.

Ice or Heat

Another useful, all-natural method to relieve those aching muscles is to use either ice or heat on the muscle.

How can you tell which one to use?

If the soreness occurred from a specific exercise event and is a new symptom, use ice. The ice works to stop inflammation and reduce the swelling that comes with early-on muscle soreness. 

It also works to reduce the pain that the swelling can cause.

Heat, on the other hand, should be used for old injuries or muscle soreness from things like tight muscles due to stress. It opens the blood vessels up and relaxes muscle fibers, allowing rigid muscles to loosen up.

You should not use heat for new injuries or soreness, as it could cause further damage or worse inflammation.

Gentle Stretching

When in doubt, stretch it out. 

Muscle soreness is frequently caused by a tightening or shortening of the muscles.

If you feel that tight sensation that’s limiting your range of motion, try doing some gentle stretches. Emphasis on the gentle here, as you don’t want to risk pulling anything from going too far.

Something nice and easy like a child’s pose (a yoga pose where you sit on your knees then lay down, stretching your arms forward and up) can be a good way to relieve sore muscles.

If yoga isn’t your thing, try something simple like a side-body stretch, holding your arm above your head, and leaning to one side. 

For the common neck and shoulder tension many of us experience, try tilting your head to one side and letting the weight of your hand gently pull it down.

Whenever you try stretching, it’s important to listen to your body and not push yourself too far. Focus on the feeling rather than the shape.

Pain-Relief Ointments and Gels

Cooling gels and muscle-relaxing ointments can be a great way to treat localized pain quickly. There are some popular products out there that runners and athletes swear by.

And one more thing. Do you know how CBD (cannabidiol) is a huge thing right now?

Among all of the other benefits it provides, it can help you with muscle soreness, too. Find a balm or ointment that contains CBD to absorb its anti-inflammatory properties on your achy muscles. Many CBD balms come with the added benefits of cooling or warming sensations.

Pain Relieving Medications

There’s a reason so many people take over-the-counter pain relievers when they’re sore.

They work. And they usually only take under an hour to start relieving pain.

Things like non-steroidal anti-inflammatory drugs (NSAIDs) work from the inside out, reducing inflammation associated with sore muscles. Some common NSAIDs include ibuprofen, naproxen, and aspirin.


This one is not quite as quick of a fix as the others, but its importance remains.

Rest and recovery is the best way to fix muscle soreness long-term. 

When you constantly push your body by exercising, working long hours, or stressing out about things, your muscles hold that tension. 

Give them a break. This could mean a rest day off from the gym or a day of self-care, but whatever you do, take some time for yourself to let your body heal.

If Nothing Helps

If none of these things seem to make your sore muscles hurt less, you should probably seek medical attention.

There is such a thing as too much muscle soreness, and if your pain doesn’t subside with at-home treatment, it could be a sign of something more serious like an injury. of something more serious like an injury.

You Don’t Have to Suffer Through Sore Muscles

Muscle soreness is a common thing that’s just a part of life for many of us. It usually isn’t cause for concern, and most of the time, you can get relief from muscle soreness quickly and easily.

Muscle soreness is a common thing that’s just a part of life for many of us. It usually isn’t cause for concern, and most of the time, you can get relief from muscle soreness quickly and easily.