Throughout my 20s and 30s, I was an avid distance runner. I remember getting sore muscles in my legs and buttocks a couple of hours after a good run, and accepting it as a sign of progress. Sure, I might groan or wince coming down a flight of stairs, but by my next run, the sore muscles would be gone.

These days, it’s a different story. Sore muscles don’t show up for a good 24 to 48 hours after a strenuous workout. Which means if I take a high-energy aerobics class on Monday, I don’t feel the sore muscles until Wednesday morning. And instead of interpreting it as a sign of progress, I say to myself, “Man, I must be falling apart!”

 Sore Muscles Lag Time: Nothing to Worry About

Here’s the good news: sports medicine experts say delayed sore muscles are normal, no matter what your age or fitness level. They’ve even coined a term for it: Delayed Onset Muscle Soreness, or DOMS. And precisely because of DOMS, people who are new to exercise often worry and incorrectly conclude they are doing themselves harm. They get discouraged and give up on their new fitness program early on.

The painful truth is, sore muscles go hand-in-hand with maintaining physical fitness. When a muscle is overworked, particularly by strenuous lengthening contractions, microscopic tears can occur in the muscle fibers. These tiny tears cause inflammation and swelling, which creates the pain response.

Relief for your Tender, Sore Muscles

There’s an old saying that definitely applies to sore muscles: “This, too, shall pass.” In the meantime, try to soothe your aches the natural way:

• Ice. Icing sore areas can be especially therapeutic for bringing down the inflammation and dulling the pain. If you don’t have an ice pack made for sports injuries, a bag of frozen peas or corn works just fine.
• Muscle rubs. You can find a variety of analgesic creams on the market for temporary relief of sore muscles. I especially like to use Tiger Muscle Rub at bedtime because it’s non-greasy, won’t stain clothes or sheets, and the menthol and camphor ingredients relax my mind.
• Anti-inflammatory medicines. Good old inexpensive aspirin is very efficient at reducing inflammation and thus controlling pain. Ibuprofen also works well.
• Massage.  Improve circulation to your sore muscles with gentle massage, which brings fresh blood in and carries waste products out. The soothing herbal ingredients in many of today’s massage creams, lotions and oils promote healing and give you the added pleasure of aromatherapy.
• Stretching, light exercise, and rest—in that order. Keep those sore muscles gently moving throughout the day, then get a solid 8 hours of sleep at night. Soon you’ll be back at the gym and ready to do it all over again!

Paula Detwiller, All Vitamins Plus Contributor