Active Recovery Workouts and How They Can Ease Muscle Soreness

Written by WebMD Editorial Contributors

In this Article

• Why You Get Sore After Exercise
• Why Active Recovery Workouts Help Ease Muscle Soreness
• Exercises for Active Recovery
• When Not to Use Active Recovery
• Other Ways to Ease Sore Muscles

Whether you’re a serious athlete or an occasional exerciser, you’ve probably felt the pain of muscle soreness after a hard workout. As long as you are just sore and not injured, you may feel better faster with an active recovery workout, vs. passive recovery (just resting your body).

Exercise can cause sore muscles.

Active recovery workouts don’t need to take up too much of your time. They also don’t need to be hard – they shouldn’t be – and may include low-intensity exercise, yoga, swimming, or foam rolling.

Muscles grow and get stronger when you work them hard enough to cause tiny tears in the muscle tissue. It’s a natural process, but it can still cause mild discomfort. 

A different soreness happens when you try a new exercise or a new movement. It usually occurs hours or even a day or two later. Called delayed onset muscle soreness or DOMS, this can involve actual damage to muscles. To avoid this type of pain, experts recommend that when you try an unfamiliar sport or activity, you cut the duration by one-third. DOMS can also happen when you perform a familiar activity but you go extra hard.

Experts once thought that DOMS was due to lactic acid buildup in muscles, but they now recognize that’s not actually true. While the body forms lactic acid when it calls on stored energy, that excess lactic acid disappears rapidly when the period of exertion ends. It doesn’t cause soreness that can persist days later.

When you have any type of muscle pain after exercising, you have two options: passive recovery or active recovery. Passive recovery is resting the body. This type of recovery is good for strains and other injuries. For other post-exercise aches and pains, though, experts recommend active recovery, which can be almost any type of light exercise.

Active recovery works because it increases blood flow to the muscles and joints. This improved blood supply takes away toxins and brings in fresh nutrients for healing.

Active recovery workouts should be moderate in intensity. Aim at a heart rate of 30% to 60% of your maximum. Studies show that recovery workouts are less effective when they are hard or vigorous.

There are many exercise options for active recovery. It’s smart to choose an activity that you like so your recovery will be as helpful to your body as your mind. Some active recovery workouts include:

Low-intensity exercise. It’s OK to use your regular form of exercise for an active recovery workout. Just remember to dial down the intensity. If you walk or jog, do it at a pace that makes it possible to carry on a conversation. A bike ride is another option. You can even do weight training if you decrease your weight, repetitions, or both. 

Yoga. Yoga, and especially slow-paced disciplines like yin yoga, are great for recovery. Yoga can refresh you mentally and psychologically while aiding your physical recovery. 

Foam rolling. Some people find relief from sore muscles by using a foam roller, which combines the benefits of exercise and massage. To try this method, place the roller between the floor and the sore area of the body. Slowly roll on it to put light pressure on the muscles. 

Foam rolling can be uncomfortable, and beginners should use it in small doses while avoiding pressure on bones and joints.

Swimming and water exercise. Working out in water allows you to benefit from the pressure of the water on the body, which can be compared to the sensation of a light massage. This pressure improves circulation while minimizing stress on the joints.  

In one study of runners, those who used swimming for recovery outperformed a passive recovery group on a run the following day.

Pain that exceeds normal soreness means that you may need rest or medical care. Besides taxing the muscles, exercise can put stress on bones, tendons, and cartilage. Pain in these areas is likely to be due to an injury. Active recovery strategies could make the injury worse. 

See your doctor if you have any of these symptoms after exercise:

• Pain that is constant, sharp, or worsening 
• Pain in the area of a previous injury or surgery
• A painful area that looks deformed, bruised, or swollen
• Pain that doesn’t improve with rest, icing, or anti-inflammatory medications
• Pain combined with fever, chills, nausea, or vomiting
• Pain that interferes with sleep

Rest: Taking a day off gives your body a chance to repair itself and replenishes your energy. Jennifer Rulon, a seven-time Ironman triathlete and triathlon coach, says the second day after an intense workout can be the toughest. So she suggests doing light exercise the day after a heavy workout, then taking off the next day.

Ice: Icing for 20 to 30 minutes can lessen blood flow to sore muscles, which often reduces swelling and pain. And remember: Just because you can’t see muscles swelling doesn’t mean they are not inflamed. Be sure to put a towel between the ice pack and your skin and stick to the time limit (20-30 minutes) to protect your skin. 

Heat: If your muscles still ache after 48 hours, try applying some heat (carefully). It can stimulate blood flow to your muscles to ease tightness and help them feel better. Try a warm (not hot) towel or heating pad. But be careful. Take care and watch your body’s response. In some cases, heat can further inflame muscles. Follow manufacturer instructions to avoid skin burns, and avoid direct contact with any heating device.

Stretching: A gentle stretching routine can help break the cycle of tight sore muscles. Talk to your health care provider or a physical therapist if you’re unsure where to start, especially if you have any injuries.

Massage: It can relieve muscle tension, boost blood flow, and increase the range of motion in your joints. It’s also a great mood lifter. When your muscles are sore, a gentle massage is best. Light pressure may be better for recovery than a deep-tissue massage. Or try tender-point acupressure in which a massage therapist applies pressure and holds it directly on the tender areas.

Medication: You can try an anti-inflammatory medication. Over-the-counter versions can reduce swelling and relieve pain. Try aspirin, ibuprofen, or naproxen.

Compression garments: Wearing compression­ sleeves during or after a workout can­ help decrease muscle soreness afterward ­and help you recover ­for your next workout. Sleeves might go over your calves when you run, and over your arms when you lift weights. Your health care team can help find the right fit for you.

Nutrition: Make sure you get enough nutrients to feed your tired muscles and replenish your energy stores. A good balance of protein, fat, and carbohydrates is important. In general, protein helps with muscle repair and carbohydrates help replenish energy stores after aerobic exercise. Be sure to get enough water and electrolytes (essential minerals like sodium, potassium, and magnesium) too.  

Top Picks

Active Recovery Workouts and How They Can Ease Muscle Soreness

Written by WebMD Editorial Contributors

In this Article

• Why You Get Sore After Exercise
• Why Active Recovery Workouts Help Ease Muscle Soreness
• Exercises for Active Recovery
• When Not to Use Active Recovery
• Other Ways to Ease Sore Muscles

Whether you’re a serious athlete or an occasional exerciser, you’ve probably felt the pain of muscle soreness after a hard workout. As long as you are just sore and not injured, you may feel better faster with an active recovery workout, vs. passive recovery (just resting your body).

Exercise can cause sore muscles.

Active recovery workouts don’t need to take up too much of your time. They also don’t need to be hard – they shouldn’t be – and may include low-intensity exercise, yoga, swimming, or foam rolling.

Muscles grow and get stronger when you work them hard enough to cause tiny tears in the muscle tissue. It’s a natural process, but it can still cause mild discomfort. 

A different soreness happens when you try a new exercise or a new movement. It usually occurs hours or even a day or two later. Called delayed onset muscle soreness or DOMS, this can involve actual damage to muscles. To avoid this type of pain, experts recommend that when you try an unfamiliar sport or activity, you cut the duration by one-third. DOMS can also happen when you perform a familiar activity but you go extra hard.

Experts once thought that DOMS was due to lactic acid buildup in muscles, but they now recognize that’s not actually true. While the body forms lactic acid when it calls on stored energy, that excess lactic acid disappears rapidly when the period of exertion ends. It doesn’t cause soreness that can persist days later.

When you have any type of muscle pain after exercising, you have two options: passive recovery or active recovery. Passive recovery is resting the body. This type of recovery is good for strains and other injuries. For other post-exercise aches and pains, though, experts recommend active recovery, which can be almost any type of light exercise.

Active recovery works because it increases blood flow to the muscles and joints. This improved blood supply takes away toxins and brings in fresh nutrients for healing.

Active recovery workouts should be moderate in intensity. Aim at a heart rate of 30% to 60% of your maximum. Studies show that recovery workouts are less effective when they are hard or vigorous.

There are many exercise options for active recovery. It’s smart to choose an activity that you like so your recovery will be as helpful to your body as your mind. Some active recovery workouts include:

Low-intensity exercise. It’s OK to use your regular form of exercise for an active recovery workout. Just remember to dial down the intensity. If you walk or jog, do it at a pace that makes it possible to carry on a conversation. A bike ride is another option. You can even do weight training if you decrease your weight, repetitions, or both. 

Yoga. Yoga, and especially slow-paced disciplines like yin yoga, are great for recovery. Yoga can refresh you mentally and psychologically while aiding your physical recovery. 

Foam rolling. Some people find relief from sore muscles by using a foam roller, which combines the benefits of exercise and massage. To try this method, place the roller between the floor and the sore area of the body. Slowly roll on it to put light pressure on the muscles. 

Foam rolling can be uncomfortable, and beginners should use it in small doses while avoiding pressure on bones and joints.

Swimming and water exercise. Working out in water allows you to benefit from the pressure of the water on the body, which can be compared to the sensation of a light massage. This pressure improves circulation while minimizing stress on the joints. 

In one study of runners, those who used swimming for recovery outperformed a passive recovery group on a run the following day.

Pain that exceeds normal soreness means that you may need rest or medical care. Besides taxing the muscles, exercise can put stress on bones, tendons, and cartilage. Pain in these areas is likely to be due to an injury. Active recovery strategies could make the injury worse. 

See your doctor if you have any of these symptoms after exercise:

• Pain that is constant, sharp, or worsening 
• Pain in the area of a previous injury or surgery
• A painful area that looks deformed, bruised, or swollen
• Pain that doesn’t improve with rest, icing, or anti-inflammatory medications
• Pain combined with fever, chills, nausea, or vomiting
• Pain that interferes with sleep

Rest: Taking a day off gives your body a chance to repair itself and replenishes your energy. Jennifer Rulon, a seven-time Ironman triathlete and triathlon coach, says the second day after an intense workout can be the toughest. So she suggests doing light exercise the day after a heavy workout, then taking off the next day.

Ice: Icing for 20 to 30 minutes can lessen blood flow to sore muscles, which often reduces swelling and pain. And remember: Just because you can’t see muscles swelling doesn’t mean they are not inflamed. Be sure to put a towel between the ice pack and your skin and stick to the time limit (20-30 minutes) to protect your skin. 

Heat: If your muscles still ache after 48 hours, try applying some heat (carefully). It can stimulate blood flow to your muscles to ease tightness and help them feel better. Try a warm (not hot) towel or heating pad. But be careful. Take care and watch your body’s response. In some cases, heat can further inflame muscles. Follow manufacturer instructions to avoid skin burns, and avoid direct contact with any heating device.

Stretching: A gentle stretching routine can help break the cycle of tight sore muscles. Talk to your health care provider or a physical therapist if you’re unsure where to start, especially if you have any injuries.

Massage: It can relieve muscle tension, boost blood flow, and increase the range of motion in your joints. It’s also a great mood lifter. When your muscles are sore, a gentle massage is best. Light pressure may be better for recovery than a deep-tissue massage. Or try tender-point acupressure in which a massage therapist applies pressure and holds it directly on the tender areas.

Medication: You can try an anti-inflammatory medication. Over-the-counter versions can reduce swelling and relieve pain. Try aspirin, ibuprofen, or naproxen.

Compression garments: Wearing compression­ sleeves during or after a workout can­ help decrease muscle soreness afterward ­and help you recover ­for your next workout. Sleeves might go over your calves when you run, and over your arms when you lift weights. Your health care team can help find the right fit for you.

Nutrition: Make sure you get enough nutrients to feed your tired muscles and replenish your energy stores. A good balance of protein, fat, and carbohydrates is important. In general, protein helps with muscle repair and carbohydrates help replenish energy stores after aerobic exercise. Be sure to get enough water and electrolytes (essential minerals like sodium, potassium, and magnesium) too.  

Top Picks

What helps with muscle pain? Why Muscles Hurt

Symptoms of Muscle Pain

Soreness and pain that occurs when moving or at rest are the main symptoms of muscle damage.

Inflammation that occurs when a muscle is damaged leads to pain and swelling. The muscle becomes painful when moved or pressed.

Injured muscles can hurt both at rest and during exercise.

The pain can be very weak, barely perceptible, or vice versa – so strong that the injured muscle cannot be strained.

How does muscle pain affect us?

Pain in the muscles causes discomfort and does not allow free movement. Getting out of bed, reaching for an object, climbing stairs – with muscle damage, all this causes pain.

Relieve pain

Muscle pain is also called myalgia. This word comes from the ancient Greek words “mios” (muscles) and “algos” (pain).

68% of people with chronic pain say it interferes with their enjoyment of life**

Ease the pain

**According to the Global Pain Index 2018, 68% of those with chronic pain say that it prevents them from enjoying life

Why muscle pain occurs

Muscle pain usually occurs due to too much physical exertion or microtrauma during sports activities, for example, when playing tennis with excessive exertion, when stumbling, falling , overexertion or stress – the muscles spasm and become painful.

Sports

Muscle pain usually occurs due to too much physical activity and microtraumas during sports. Muscle pain can also occur if you twist your leg or fall with a sprain.

Stress

Another common cause of muscle pain is psychological stress. When stressed, the body releases hormones that cause the muscles to tense up and make them more sensitive to pain. Because of this, for example, after a busy day at work, your back pain may increase.

Infections

Muscle pain throughout the body can be caused by intoxication from an infection, such as a cold.

Treatment

Muscle pain usually goes away after a few days. Over-the-counter pain relievers and anti-inflammatory drugs can be used to relieve pain. They are taken orally or applied to the skin over the injured muscle. If the pain in the muscles increases and becomes unbearable, you need to see a doctor. Your doctor may refer you for additional tests (X-rays, MRI or CT scans, blood tests) to rule out other conditions, and recommend treatments and exercises to restore your muscles.

Our preparations

Find out how GSK products can help you

Choose the Voltaren product that is right for your type of pain.

Read more

Learn more

What is inflammation?

Find out more about inflammation, its causes and manifestations.

Read more

How our body works and what happens to it during aging

Find out how our body works, what happens to it as we age, and how to deal with pain.

More

Exercises for Back Pain Relief

Movement can be the best way to relieve back pain. Get tips on staying in shape.

* According to the Global Pain Index 2018 study, 92% of 24,000 respondents experienced back pain

More

Muscle pain – treatment, symptoms, causes, diagnosis

Muscle pain (myalgia) is a drawing, sometimes excruciating or spasmodic pain in the muscles : the term myalgia is composed of the Greek words Myos muscle and Algos pain. Muscle pains can be localized both in a certain area of ​​the body, and radiate or be diffuse. In principle, pain can occur in any of the more than 600 muscles in the body.

Muscle pain (myalgia) occurs most often in the area of ​​the shoulders and neck in the back. Approximately 75 percent of adults in Europe suffer from back pain, one way or another having a muscular origin. Muscles are divided into skeletal and smooth. Skeletal muscles include muscles that provide human movement and connect bone structures. Quite often, the pain is caused not by skeletal muscle, but by smooth muscles (for example, problems in the smooth muscle of the heart can be a source of pain in the chest). Smooth muscles are located in the walls of the hollow organs of the body, such as the stomach, bladder, and blood vessels, and play a large role in the normal function of organs. The cardiac muscle, which forms the heart, is responsible for pumping blood throughout the body.

Muscles respond to commands from the brain and nervous system or other stimuli, for example reflexively when performing a neurological examination with a hammer. Muscles contract when stimulated and relax after contraction. Muscles can become a source of pain due to various diseases and conditions, including infections, injuries, autoimmune diseases, neurological and muscle diseases, malignant tumors (cancer), and even after taking certain medications. Muscle pain can also involve ligaments, tendons, and fascia, which are soft tissues that connect muscles, bones, and organs.

The person may feel muscle pain in certain muscles of the body, such as the muscles of the back or muscles of the legs, or the pain may be diffuse in all muscles, such as with the flu. In a patient during an angina attack, retrosternal pain is due to problems in the myocardium. Menstrual pain is pain caused by the smooth muscle of the uterus. Temporary skeletal muscle pain often occurs due to muscle tension due to awkward movement or excessive exercise. This type of pain often affects one or more muscles and is usually sharp and intense. Abstinence from the activity that caused the pain, rest, topical cold, and anti-inflammatory drugs usually help to reduce pain associated with overuse of the muscles. Muscle pain can be caused by serious conditions such as fibromyalgia, infections, or dermatomyositis.

Muscle pain may be a symptom of a serious condition such as a muscle tear or infection. Therefore, you should immediately seek medical help if muscle pain is persistent or worsens.

Not only muscle pain , but any pain is an important signal for the body. Various stimuli can cause pain, such as heat or cold, pressure or shock, as well as electrical stimulation and chemicals. So-called pain receptors are responsible for transmitting these stimulating sensations. Pain receptors are free nerve endings that are located both on the surface in the skin and in depth – in muscles, tendons and ligaments, as well as in various organs. When pain receptors are stimulated, the signal from them goes to the central nervous system, where the signal is analyzed, and a protective response occurs, which is aimed at preventing further damage.

Symptoms

Muscle pain may occur along with other symptoms, which vary depending on the underlying disease. For example, muscle pain that is caused by an injury may be accompanied by bruising and swelling around the injury. Additional symptoms that may accompany muscle pain include:

• Depression
• Diarrhea
• Acute respiratory symptoms (fever, chills, sore throat, fatigue, headache, cough)
• Attention disorder
• Loss of appetite
• Muscle cramps
• Numbness, tingling or burning (so-called paresthesias)
• Trouble walking
• Sleep disorders
• Swelling at the site of injury
• Abrupt weight loss
• Vomiting

Serious symptoms that may indicate a life-threatening condition

In some cases, muscle pain may occur in association with other symptoms that may indicate a serious or life-threatening condition, such as a heart attack (heart attack) or meningitis. Seek immediate medical attention if you experience any of these symptoms:

• Changes in consciousness or attention, such as loss of consciousness or severe impairment of memory
• Changes in mental status, such as impaired perception of the environment
• Chest pain radiating to the arm, shoulder, neck or jaw
• Difficulty breathing, shortness of breath
• Inability to move in any part of the body
• Impairment (loss) of vision
• Lack of urine
• Progressive weakness and numbness
• Convulsive seizure
• Stiff neck with high temperature

Cause of pain

Skeletal muscle pain is most often caused by direct trauma or trauma resulting from muscle strain or muscle strain. Muscle tension occurs when several muscle fibers are damaged, while when a muscle is torn, a large number of muscle fibers are torn. A tear (tear) in the tendon can also lead to muscle pain. Muscles and tendons have the ability to regenerate, but with a severe rupture of a muscle or tendon, prompt restoration of the integrity of the damaged structures is required. Muscle pain can be caused by cramps that occur due to overload or abnormal nerve impulses that lead to excessive muscle contraction. In some cases, muscle pain can be a symptom of a serious or life-threatening condition such as a heart attack, meningitis, or cancer.

Traumatic causes of muscle pain

Muscle pain can be associated with any injury, including:

• Blunt force
• Muscle strain or tear
• Excessive or repetitive movements
• Nerve compression (due to disc herniation, spinal stenosis)

Neuromuscular diseases and conditions

• Amyotrophic lateral sclerosis (ALS, Charcot’s disease) is a severe neuromuscular disease that causes muscle weakness and disability
• Injury to the brain or spinal cord
• Dermatomyositis (a condition characterized by muscle inflammation and skin rash)
• Lyme disease (inflammatory bacterial disease transmitted by ticks)
• Multiple sclerosis (a disease that affects the brain and spinal cord and causes weakness, incoordination, balance and other problems)
• Muscle breakdown (rhabdomyolysis)
• Muscle infections such as abscess
• Parkinson’s disease (brain disease leading to poor movement and coordination)
• Polymyalgia rheumatica (disease characterized by muscle pain and stiffness)
• Polymyositis (inflammation and muscle weakness)
• Stroke

Other possible causes of muscle pain

Many other diseases and conditions can cause muscle pain, including:

• Cancer
• Depression
• Fibromyalgia
• Angina pectoris or myocardial infarction
• Hypothyroidism
• Influenza or other respiratory diseases
• Renal failure
• Electrolyte disorders (impaired levels of potassium or calcium in the blood).
• Pregnancy
• Systemic lupus erythematosus
• Vitamin B12 or vitamin D deficiency

Drugs and substances that can cause muscle pain, include:

• ACE inhibitors (used to lower blood pressure)
• Cocaine
• Statins (cholesterol-lowering drugs)

Questions to help find the cause of muscle pain include:

• Are there other symptoms such as a sore throat or fever?
• Do you feel pain in one specific area or throughout your body?
• How long does this condition last?
• In what parts of the body is the pain localized?
• What reduces pain or increases pain?
• What medications are currently taken or have been taken recently

Potential complications of muscle pain

Complications associated with muscle pain depend on the underlying disease or condition. For example, muscle pain associated with fibromyalgia or degenerative disease can lead to reduced motor activity and related complications. Many skeletal muscle pains, however, respond well to treatment. However, if muscle pain prolonged and associated with a systemic disease, this can lead to the following complications, including:

• Chronic pain
• Immobility and related complications (such as bedsores and thrombosis)
• Persistent pain refractory to treatment
• Muscle atrophy
• Muscle contracture
• Permanent muscle or nerve injury (most commonly due to nerve compression), including paralysis.
• Decreased quality of life

Diagnosis

Diagnosis of muscle pain (myalgia) is primarily based on the history and symptoms. Most muscle pain is associated with muscle tension (eg, due to poor posture or a sedentary lifestyle) or injury (eg, sprains, bruises, or muscle soreness from sports). Instrumental research methods, such as ultrasound or X-ray, CT, MRI, help confirm or differentiate cause of muscle pain .

Medical history (anamnesis).

The doctor will be interested in the type of pain, the location of the pain, and the intensity of the muscle pain. This information can be key to finding out what causes leg pain. Information about the presence of muscle injuries, the presence of bruises, factors that lead to an increase or decrease in muscle pain, or the pain is persistent, for example, with a herniated disc, the time of occurrence of pain (day or night), is very important.

Inspection. A doctor’s examination can look for areas of pain, changes in skin color, range of motion in muscles or joints, muscle strength, local tenderness in the tendon area, or identification of trigger points (for example, fibromyalgia). In addition, reflex activity, sensitivity and other neurological tests are important, which can detect the presence of neurological disorders. The time of occurrence of pain in the muscles is also relevant, as, for example, with osteoporosis or Bechterew’s disease. Alcohol or drug abuse can be a possible cause of muscle pain and information about this is important in understanding the causes of muscle pain. Some medications can also have the side effect of muscle pain.

Laboratory research methods.

Blood tests can determine the presence of an inflammatory process or infections, autoimmune processes; biochemical analyzes allow to determine violations of the functions of internal organs (for example, the liver or kidneys).

Ultrasound examination (ultrasound). This research method allows you to visualize the presence of inflammation of the muscles (myositis), ruptures of muscles, tendons.

Investigations such as CT or MRI are needed to visualize problems in deep muscles where ultrasonography is of little value or where neurological conditions or traumatic injuries need to be visualized. Electrophysiological research methods (EMG or ENMG) allow you to determine the presence of inflammatory or degenerative muscle diseases or impaired conduction along the nerves due to compression of the nerve roots or other neurological diseases.

Muscle biopsy is usually used as the last step in the diagnosis of muscle diseases, and only if there are clear signs of such diseases.

Treatment

Treatment of muscle pain depends on the cause of the symptom. Therefore, the most important factor in determining treatment tactics is an accurate diagnosis. For example, if muscle pain is caused by taking certain drugs, then in such cases it may be enough to stop taking these drugs or replace them with other medicines. Medical treatment for muscle pain can include both NSAIDs or analgesics, and even opiates.

Acute muscle pain

Acute muscle pain after an injury requires rest and unloading, in some cases immobilization. In addition, a good effect in such cases is given by local cooling with ice wrapped in a towel, which reduces swelling, inflammation, and pain. In addition, it is necessary to stop the load that led to muscle pain. It takes a lot of time to treat muscle injuries, since early restoration of normal loads can lead to chronic pain and excessive scarring of muscle tissue, and in severe cases, to the development of ossifying myositis.