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The 12 Best Tips To Get Rid of Sore Muscles Overnight

 Written by 

Julien Raby

 Last updated on 

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Dealing with sore muscles or muscle pain can be a common occurrence, especially after engaging in intense workouts or physical activities. While muscle soreness is a natural part of the recovery process, it can be uncomfortable and hinder your ability to function optimally. If you’re looking for effective ways to alleviate soreness and promote quicker recovery of muscle function, keep reading to find out the best tips to get rid of sore muscles overnight.

Why Do Our Muscles Get Sore in the First Place?

Muscle soreness, commonly referred to as delayed onset muscle soreness (DOMS), is a phenomenon experienced by many individuals after engaging in intense physical activity or exercises that their muscles are not accustomed to. This post-exercise discomfort typically sets in within 24 to 48 hours and can last for several days. 

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The primary reason behind this soreness lies in the muscle fibers themselves. During strenuous activities, especially those involving eccentric contractions (lengthening of muscles under load), tiny micro-tears occur in the muscle fibers. These micro-tears are a natural part of the muscle repair and growth process.

As the body detects these micro-tears, it initiates an inflammatory response to repair the damaged tissues. The inflammatory process leads to an accumulation of fluid and metabolic waste products in the affected muscles, contributing to the feeling of soreness and stiffness. Additionally, the body tries to adapt to the demands placed upon it by creating stronger muscles that can better handle similar future challenges.

It is crucial to recognize that muscle soreness, though uncomfortable, is not necessarily a bad thing. It indicates that the muscles are adapting and becoming stronger. However, it is essential to strike a balance between challenging the muscles for growth and allowing adequate rest and recovery to prevent overtraining or injury. Gradually increasing the intensity of exercise and incorporating regular rest days into workout routines can help minimize the extent of muscle soreness and promote overall fitness and well-being.

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How to Get rid of Sore Muscles Overnight:

Dealing with sore muscles after a tough workout or physical activity can be quite uncomfortable. However, there are several effective strategies you can incorporate into your routine to help alleviate muscle soreness and promote faster recovery. From proper cooldown techniques to nutrition and self-care practices, here are some tried and tested methods to get rid of sore muscles overnight.

Do an Active Cooldown

After completing your workout, don’t just come to an abrupt halt. Instead, engage in an active cooldown. Perform light exercises such as walking or gentle stretching to gradually lower your heart rate and ease your muscles into a state of relaxation. This can help prevent the buildup of lactic acid and reduce muscle stiffness.

Drink Some Tart Cherry Juice

Tart cherry juice is known for its anti-inflammatory properties, thanks to its high concentration of antioxidants and anthocyanins. Consuming tart cherry juice after your workout may help reduce muscle inflammation and soreness. Try having a glass of this tasty juice before bedtime to wake up feeling less sore.

Get a Massage

A soothing massage can work wonders in relieving muscle tension and decrease exercise-induced muscle soreness. The gentle kneading and manipulation of the muscles increase blood flow, promoting the removal of metabolic waste products. Consider scheduling a massage session or using a massage gun to target specific sore areas.

Use a Heating Pad

Applying heat to sore muscles can help relax them and alleviate discomfort. Use a heating pad or take a warm bath to soothe the affected areas. The heat promotes blood circulation and may assist in the repair process of damaged muscle fibers.

Use a Foam Roller

Foam rolling is an effective technique for self-myofascial release. By using a foam roller, you can apply pressure to specific muscle groups, releasing tension and tightness. Roll slowly and gently over the sore areas to help break up adhesions and improve blood flow.


A good night’s sleep is vital for muscle recovery. During sleep, the body repairs and rebuilds tissues, including muscle fibers damaged during exercise. Aim for 7 to 9 hours of quality sleep each night to support the healing process.

Keep Moving

Although rest is essential for recovery, avoiding complete immobility is also crucial. Engage in low-impact activities like walking or light stretching to keep blood flowing to your muscles and prevent stiffness.

Eat Antioxidants and Protein Frequently in the Next 24 Hours

Fuel your body with nutrient-rich foods to support muscle repair. Antioxidants found in fruits and vegetables can help combat inflammation, while protein provides the building blocks necessary for muscle recovery. Include a variety of colorful fruits and vegetables in your diet and consume protein-rich foods like lean meats, fish, beans, and legumes.


In addition to antioxidants and protein, consider incorporating anti-inflammatory foods into your diet. Omega-3 fatty acids, found in foods like fatty fish, flaxseeds, and walnuts, have been shown to reduce inflammation and aid in muscle recovery.

Heat and Ice

Using contrast therapy of heat and ice can be beneficial for sore muscles. Start with a warm compress or a hot bath to increase blood flow and then follow up with a cold pack or an ice bath to reduce inflammation.

Use Compression Garments

Compression garments, like sleeves or socks, can improve blood circulation and reduce swelling in sore muscles. Wearing compression gear after your workout can expedite recovery and ease muscle soreness.

Hydrate Yourself

Proper hydration is essential for overall health and muscle function. Drinking enough water helps flush out metabolic waste products from the muscles, reducing soreness and promoting recovery. Keep a water bottle handy and sip throughout the day to stay adequately hydrated.

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Does Warming Up Lessen Post-Workout Muscle Soreness?

Warming up before a workout is an essential practice that involves performing light aerobic exercises and dynamic stretching to prepare the body for more intense physical activity. 

While warming up serves to increase blood flow to the muscles, improve joint mobility, and enhance overall performance, its direct impact on lessening post-workout muscle soreness is somewhat limited. Muscle soreness primarily occurs due to micro-tears in the muscle fibers during intense exercise, which is a natural part of the muscle adaptation process. While a proper warm-up can help reduce the risk of injury and improve muscle function during the workout, it may not entirely prevent muscle soreness. 

However, a well-structured warm-up can aid in better circulation and potentially minimize the severity of post-workout soreness. Additionally, combining a warm-down routine, such as gentle stretching and cooling down exercises, with the warm-up may have a more significant impact on alleviating muscle soreness and promoting a quicker recovery.

Some Muscle Soreness Is a Good Thing, But How Long Should It Last?

Muscle soreness can indeed be a positive sign of an effective workout, indicating that the muscles have been challenged and are adapting to the demands placed upon them. This type of soreness, known as delayed onset muscle soreness (DOMS), typically sets in within 24 to 48 hours after exercise and can last for up to 72 hours. It is important to note that the intensity and duration of muscle soreness can vary depending on factors such as the type of exercise, individual fitness level, and the novelty of the activity. 

While some soreness is beneficial, it should not be so severe that it interferes with daily activities or causes extreme discomfort. If muscle soreness lasts longer than 72 hours or becomes overly debilitating, it may be an indication of overtraining or improper exercise technique. Striking the right balance between challenging the muscles for growth and allowing adequate recovery time is crucial to prevent injury and optimize overall fitness progress.


Julien Raby is the owner of BoxLife. He owns a bachelor in literature and a certificate in marketing from Concordia. He's Crossfit Level 1 certified and has been involved in Crossfit since 2010. In 2023 he finally made it to Crossfit Open Quarterfinals for the first time. LinkedIn Instagram Facebook

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