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Sandeep (Sandi) Vaid
Muscle Rehab Therapy is a home based Therapy company becoming well known to the communities, founder best Therapist Mr. Sandeep (Sandi) Vaid is dedicated to becoming best service provider in health.
Sore Muscles & Its Types

We’ve all had sore muscles at some point in our lives. In fact, this soreness is not uncommon in people who regularly work out. Some people view muscle soreness as a workout reward, while others could certainly live without the soreness. In this article, we will highlight the different types of soreness one could suffer from, symptoms, treatments, diet and possible remedies for the soreness.


There are three types of sore muscles and these are:

Mild Muscle Soreness: Mild muscle soreness is the typical soreness many experience. This type of soreness is believed to be as a result of micro trauma in the muscle fibers and excess lactic acid as well. The soreness is generally mild and does not hinder use of the affected muscles. Mild muscle soreness is experienced a day after workout and is an indication of a good workout session.

Delayed Onset Muscle Soreness: This type of muscle soreness is experienced after the workout and can be experienced in two days. The soreness is felt much deeper and tends to be painful. Delayed onset muscle soreness is normally caused by intense workout or when you workout for the first time in a long time. The soreness can last for a few days and it could avert full muscular muscle contraction.

Injury-Related Muscle Soreness: This type of soreness occurs as a result of injury and it is not only painful, but could immobilize the patient. The injury could occur due to overuse of a certain muscle or wrong movements resulting in a muscle tear.



There are various symptoms that indicate muscle soreness and these could range from muscle weakness, tenderness to pain. The intensity of the pain will vary depending on the type of muscle soreness you have and while it’s usually mild, one could experience debilitating pain that will immobilize the patient. Normally, sore muscles do not appear suddenly, they are felt the following day.


Treatment for sore muscles is aimed at relieving pain and inflammation while allowing the muscle to heal. There are various treatments recommended and these include rest, mild exercise, heat and ice application and medication. Giving your muscles time to cool down can help in recovery and rest is usually accompanied by active recovery which is helpful in stimulating blood flow within the muscles. Both heat and ice are used to treat inflammation by relaxing stiffness and stimulating blood circulation. Various medications can be prescribed to help relieve sore muscles. Topical treatments such as counter irritants are quite common. These creams warm the superficial tissues hence creating the impression of pain relief. Anti-inflammatory medications also help relieve pain and discomfort.


There are foods that can help ease sore muscles, and you need to include antioxidant rich foods into your diet. These foods help reduce soreness and inflammation, making them great for muscle soreness. Ginger, turmeric and cherries are good antioxidant sources. Proteins and essential fats help strengthen your cell membranes, hence reducing muscle damage. Include omega-3 rich foods into your diet.   


There are various remedies that can be effective in relieving muscle soreness. Ice bathing is one of them and this is popular amongst athletes. Acupuncture and massage therapy are alternative remedies that help.

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