Why Your Muscles Stay Sore for Days (And How to Fix It Fast)

March 30, 2025 admin

We’ve all been there…

You crushed your workout. You felt like a beast. But now it’s two days later, and you’re waddling like a penguin, wincing every time you take the stairs.

Muscle soreness is normal—but why does it sometimes stick around for days? And more importantly, how do you get rid of it quickly without reaching for painkillers or skipping the gym altogether?

Let’s break it down.

What’s Really Happening When You’re Sore?

That achy, tight, can’t-move feeling you get after an intense workout is called DOMS—Delayed Onset Muscle Soreness. It usually shows up 12 to 24 hours after exercise and can last anywhere from 2 to 5 days.

DOMS happens when your muscles go through more stress than they’re used to—especially during eccentric movements (like lowering weights or downhill running). That extra stress causes tiny microscopic tears in your muscle fibers.

It sounds scary, but don’t worry—it’s a natural part of muscle growth and recovery. Your body repairs those microtears, making your muscles stronger and more resilient over time.

But when soreness starts affecting your everyday movement, sleep, or workout consistency—it’s time to do something about it.

Common Reasons Muscle Soreness Lasts Longer Than Usual

If you’re still sore 3-5 days later, here’s what could be going on:

You did too much, too soon. Jumping into a new or high-intensity workout without gradually building up can overwhelm your body.

You skipped your cool-down. Neglecting to stretch and bring your heart rate down can increase tightness and inflammation.

You’re not hydrating enough. Water helps flush toxins and supports muscle repair. Not drinking enough can slow the recovery process.

You didn’t fuel properly. Your muscles need protein, amino acids, and nutrients to rebuild. Skipping your post-workout meal? That might be the culprit.

Your sleep is off. Muscle repair happens while you rest. Poor sleep = slower healing.

You’re not recovering actively. Total rest isn’t always the best. Gentle movement, stretching, or low-impact activity can actually help reduce soreness faster.

So... How Do You Fix It Fast?

Here are 5 proven ways to speed up muscle recovery and reduce soreness:

1. Hydrate Like It’s Your Job

Water helps remove metabolic waste from your body and keeps your muscles hydrated and elastic. Aim for at least half your body weight in ounces daily.

2. Refuel with Protein and Anti-Inflammatory Foods

Protein is key to muscle repair. Pair it with foods rich in antioxidants and omega-3s like salmon, berries, spinach, and turmeric to fight inflammation.

3. Stretch and Move (Even if You’re Sore)

Light stretching, yoga, or a walk can get your blood flowing and loosen tight muscles.

Avoid jumping into another intense workout until the soreness subsides.

4. Massage or Foam Roll

Myofascial release tools like foam rollers or massage guns can help break up tight knots, reduce tension, and increase blood flow to sore areas.

5. Try Cryotherapy for Rapid Recovery

Now we’re talking next-level relief. Cryotherapy exposes your body to extremely cold temperatures for a short period, triggering a powerful healing response.

🔥 The Fastest Fix? Subzero Orthopedic Cryotherapy

If you’re tired of dragging sore muscles around for days, it’s time to try what top athletes, physical therapists, and chiropractors are using:
Subzero Orthopedic Cryotherapy, now available at Glow Up With Age in Glendale.

This CO₂-powered treatment delivers fast, targeted relief to the muscles you use the most—reducing inflammation, pain signals, and recovery time in just minutes. It’s safe, natural, and seriously effective.

Whether you’re training hard or just want to feel like yourself again, Subzero Cryotherapy helps you bounce back faster—so you can keep showing up strong.

Ready to Chill and Heal?

Don’t let soreness slow you down.
👉 Click here to learn more about Subzero Orthopedic Cryotherapy and book your recovery session today.

Your muscles will thank you. 💪❄️