How to Get Rid of Soreness in 24 Hours: A Complete Guide to Faster Recovery

September 28, 2025 •

4 min read

Delayed Onset Muscle Soreness (DOMS) typically peaks 24 to 72 hours after strenuous exercise, but you don't have to wait it out. By strategically employing a series of proven recovery techniques, you can learn how to get rid of soreness in 24 hours and get back to peak performance faster.

Quick Summary

To expedite muscle recovery, focus on active recovery, including light movement and stretching, alongside targeted nutrition, proper hydration, quality sleep, and hot/cold therapy. This multi-pronged approach boosts blood flow and reduces inflammation for quicker relief, helping you feel better within a single day.

Key Points

Active Recovery is Key: Light exercise like walking or cycling increases blood flow, which is more effective for reducing soreness than complete rest.
Strategic Temperature Therapy: Use cold therapy immediately after exercise to reduce inflammation, and heat therapy 24+ hours later to increase circulation and relax tight muscles.
Prioritize Post-Workout Fuel: A combination of protein and carbohydrates within an hour of your workout is essential for repairing muscle tissue and replenishing energy stores.
Hydration is Non-Negotiable: Staying well-hydrated helps transport nutrients to your muscles and flush out metabolic waste, directly impacting your recovery speed.
Sleep is Your Best Recovery Tool: Aim for 7-9 hours of quality sleep, as this is when your body releases growth hormone vital for muscle repair.
Incorporate Manual Therapy: Using a foam roller or getting a massage can help release muscle tension, improve blood flow, and reduce pain.

Understanding Delayed Onset Muscle Soreness (DOMS)

Delayed Onset Muscle Soreness, or DOMS, is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise. It’s not caused by lactic acid buildup, as once believed, but rather by microscopic tears in the muscle fibers, particularly during the eccentric (lengthening) phase of a muscle contraction. The body’s natural inflammatory response to repair these micro-tears is what causes the sensation of soreness. While a natural part of muscle adaptation and strengthening, its discomfort can disrupt your routine. The good news is that with a proactive strategy, you can significantly mitigate its effects and learn how to get rid of soreness in 24 hours.

The Immediate Post-Workout Protocol

Your 24-hour recovery starts the moment you finish your workout. Skipping these initial steps can significantly increase the duration and intensity of your soreness.

The Importance of a Proper Cool-Down

Rather than stopping abruptly, a cool-down helps transition your body back to a resting state. This could be a 5-10 minute session of light cardio, such as walking or easy cycling, followed by static stretching. Stretching post-workout, when your muscles are warm and pliable, can help improve flexibility and prevent muscles from tightening up.

The Golden Hour of Nutrition and Hydration

Consuming a mix of protein and carbohydrates within 30-60 minutes after exercise is crucial. Protein provides the amino acids needed to repair the muscle fibers, while carbohydrates replenish glycogen stores that were depleted during the workout. Hydration is equally vital, as water helps transport nutrients to your muscles and flushes out metabolic waste products. Consider drinking electrolyte-enhanced water to restore lost minerals.

Embracing Active Recovery

While complete rest might seem appealing, light, active movement is often more effective for reducing DOMS. Movement increases blood flow, which helps deliver oxygen and nutrients to sore muscles and carries away inflammatory byproducts. This 'motion is lotion' approach can dramatically decrease recovery time.

Gentle Movement: A brisk walk, a light swim, or a low-intensity bike ride. The goal is not to stress the muscles further but to promote circulation. Aim for 20-30 minutes.
Yoga and Stretching: Light, gentle yoga or a dedicated stretching session can help lengthen and loosen tight muscles. Focus on holding stretches for 15-30 seconds without bouncing.

Strategic Use of Temperature Therapy

Understanding when to use heat and cold is key to managing muscle soreness effectively. The two have very different physiological effects.

Contrast Showers: A powerful technique that involves alternating between hot and cold water. For example, spend 30 seconds under hot water, then 30 seconds under cold, and repeat 3-5 times. This causes blood vessels to constrict and then dilate, creating a 'pumping' action that increases circulation and reduces inflammation.

Hot vs. Cold Therapy Comparison


Feature	Cold Therapy (Ice Bath, Pack)	Heat Therapy (Hot Bath, Pad)
Mechanism	Causes vasoconstriction (narrowing of blood vessels) and numbs nerve endings.	Causes vasodilation (widening of blood vessels) and relaxes muscles.
Best Used	Immediately after exercise to reduce initial inflammation and swelling.	24-48 hours post-workout to increase blood flow to a specific area.
Benefits	Reduces inflammation, decreases swelling, and temporarily numbs pain.	Soothes stiff, tight muscles, increases flexibility, and provides a calming effect.
Application	15-20 minutes at a time, protecting skin from direct contact.	15-20 minutes, or longer in a bath, ensuring temperature is comfortable.

Manual Therapy and Targeted Tools

Applying pressure and manipulation to muscles can help break up knots and improve mobility.

Foam Rolling: Using a foam roller to apply pressure to your muscles can help release tension in the fascia, the connective tissue surrounding muscles. This process, known as self-myofascial release, improves blood flow and flexibility. Focus on rolling slowly over tender spots for 20-30 seconds.
Massage: A sports massage from a professional, or even a self-massage with your hands or a massage gun, can significantly reduce post-exercise pain. A 2012 study demonstrated that massage significantly reduces pain by lowering the release of cytokines, which contribute to inflammation.
Compression Gear: Wearing compression socks or sleeves can help improve circulation during and after a workout, reducing fluid buildup and supporting muscle recovery.

The Non-Negotiable Role of Sleep

Sleep is when your body performs the most critical repairs. During deep sleep, your body releases human growth hormone, essential for muscle repair and growth. Skimping on sleep will dramatically slow down your recovery. Aim for 7-9 hours of quality sleep to give your body the time it needs to heal.

Sample 24-Hour Recovery Timeline

Here is a potential timeline to help you structure your day for maximum recovery:

Immediate Post-Workout (0-1 hour): Cool down with light cardio and stretching. Consume a protein and carb shake or snack.
First Few Hours (1-4 hours): Rehydrate consistently. If you feel significant inflammation, use a cold pack or ice bath for 15-20 minutes.
Midday (4-12 hours): Perform light active recovery, like a 20-minute walk. Drink plenty of water and have a balanced meal rich in protein and anti-inflammatory foods.
Evening (12-18 hours): If needed, perform light foam rolling or self-massage on sore areas. Take a warm bath with Epsom salts to relax muscles.
Overnight (18-24 hours): Prioritize getting 7-9 hours of uninterrupted sleep.

Conclusion

Learning how to get rid of soreness in 24 hours is not about a single magic bullet but a concerted effort combining several strategies. By focusing on a structured cool-down, immediate nutrition, active recovery, intelligent use of temperature, manual therapy, and prioritizing sleep, you can accelerate your body's natural healing processes. This proactive approach will not only help you feel better but also set you up for continued progress in your fitness journey. Listen to your body, stay consistent with your recovery methods, and soon you will be able to manage post-workout soreness with confidence and efficiency.

Frequently Asked Questions

For the first 24 hours, cold therapy is typically recommended to reduce inflammation and swelling. After the initial 24-48 hours, heat therapy can help relax tight muscles and increase blood flow to the area, promoting healing.

Yes, but with caution. Engaging in light, active recovery like walking or gentle swimming can help. Avoid high-intensity exercise that targets the same sore muscle groups to prevent further damage. If the pain is sharp or severe, it's best to rest.

Focus on consuming protein and carbohydrates shortly after your workout. Include anti-inflammatory foods like tart cherry juice, omega-3 rich fish, leafy greens, and nuts in your meals throughout the day.

Proper hydration ensures your body can efficiently transport nutrients to your muscles and flush out metabolic waste products that contribute to soreness. Dehydration can exacerbate muscle cramping and pain.

Sleep is crucial for recovery. During deep sleep, your body produces growth hormone, which is essential for repairing and rebuilding muscle tissue. Inadequate sleep can significantly hinder this process and prolong soreness.

Epsom salt baths can help. The heat from the bath relaxes tense muscles and boosts circulation, and many people report feeling relief. While scientific evidence is debated on whether magnesium is absorbed effectively through the skin, the relaxation benefits of a warm bath are well-documented.

Foam rolling is a form of self-massage that can help relieve muscle tightness and knots. By applying pressure, it can increase blood flow to the area and promote flexibility, helping to reduce soreness and improve range of motion.

Gentle static stretching, especially after a warm-up or workout, can improve flexibility and help prevent muscle tightness that contributes to soreness. Avoid aggressive stretching, which can cause more micro-tears and increase discomfort.