Delayed onset muscle soreness (DOMS) is the ache that peaks a day or two after unfamiliar or hard exercise. Plenty of products promise relief. This guide sticks to what systematic reviews of randomised trials found.
Methods that worked
A 2018 meta-analysis of 99 studies in Frontiers in Physiology found that active recovery, massage, compression garments, immersion, contrast water therapy and cryotherapy produced a small to large reduction in DOMS. Massage was the most effective of these. The other methods it examined showed no change.
A 2021 meta-analysis of 32 randomised trials (1,098 participants) found that applying cold therapy within one hour after exercise reduced DOMS pain within the following 24 hours (standardised mean difference about -0.57). The same review covered heat therapy as well.
Stretching: not proven
A 2021 meta-analysis of 10 randomised trials found that there was not enough statistical evidence to say post-exercise stretching differs from passive rest for recovery. The authors rated confidence in the evidence as very low, because data are scarce and varied, so stretching is not harmful but is not shown to help.
A practical routine
- Use light active recovery such as easy walking or cycling.
- Try massage or a foam roller if you enjoy it. Massage had the strongest results in the 2018 review.
- A cold shower or immersion soon after training may reduce soreness in the next day.
- Ramp up training load gradually so soreness is smaller to begin with.
Frequently asked questions
What is the best way to reduce muscle soreness?
In the largest review (99 studies), massage had the strongest effect on DOMS, followed by other methods such as active recovery, compression garments, immersion and cryotherapy.
Does stretching after a workout prevent soreness?
A 2021 review of 10 randomised trials found insufficient evidence that it differs from passive rest, and rated confidence as very low.
Does cold therapy help sore muscles?
A meta-analysis of 32 trials found cold therapy within one hour after exercise reduced DOMS pain within 24 hours.
References
- Dupuy O et al. (2018). An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Front Physiol. PubMed 29755363
- Wang Y et al. (2021). Heat and cold therapy reduce pain in patients with delayed onset muscle soreness: A systematic review and meta-analysis of 32 randomized controlled trials. Phys Ther Sport. PubMed 33493991
- Afonso J et al. (2021). The Effectiveness of Post-exercise Stretching in Short-Term and Delayed Recovery of Strength, Range of Motion and Delayed Onset Muscle Soreness: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Front Physiol. PubMed 34025459
General information, not medical advice. Talk to your doctor before changing your diet or exercise routine. Last updated 27 October 2026.
