Whether you're a seasoned BJJ competitor, a weekend warrior, or just getting back into training, muscle soreness after exercise is something we all know too well. That deep, achy feeling — known as delayed onset muscle soreness (DOMS) — typically peaks 24–72 hours after intense activity.
The good news? There are plenty of natural strategies to ease the discomfort and get you back on the mats faster. Here are ten evidence-informed approaches worth adding to your recovery toolkit.
1. Cold Water Immersion
Ice baths and cold showers have long been used by athletes to reduce inflammation and numb acute soreness. Immersing in cold water (10–15°C) for 10–15 minutes post-training can help reduce perceived muscle pain and swelling. It's uncomfortable — but effective.
2. Active Recovery
Light movement — a gentle walk, easy cycling, or low-intensity drilling — increases blood flow to sore muscles without adding further stress. Active recovery helps flush metabolic waste products and delivers fresh oxygen and nutrients to damaged tissue.
3. Foam Rolling & Self-Myofascial Release
Spending 10–15 minutes with a foam roller or massage ball after training can reduce muscle tightness and improve range of motion. Focus on the areas that took the most load — quads, hamstrings, calves, and upper back.
4. Contrast Therapy (Hot/Cold)
Alternating between hot and cold exposure — such as a warm shower followed by a cold blast — causes blood vessels to dilate and constrict repeatedly, acting like a pump for your circulatory system. Many athletes report significant reductions in soreness with regular contrast therapy.
5. Hydration
Dehydration amplifies muscle soreness. Water is essential for nutrient transport, waste removal, and cellular repair. Aim to replace fluids lost during training and consider electrolyte-rich drinks after prolonged or intense sessions.
6. Quality Sleep
Growth hormone — your body's primary repair signal — is released predominantly during deep sleep. Prioritising 7–9 hours of quality sleep is arguably the single most powerful recovery tool available. No supplement or gadget comes close.
7. Anti-Inflammatory Nutrition
What you eat directly influences how quickly you recover. Foods rich in omega-3 fatty acids (oily fish, flaxseed), antioxidants (berries, leafy greens), and polyphenols (turmeric, ginger, tart cherry) can help modulate the inflammatory response triggered by intense exercise.
8. Magnesium
Magnesium plays a key role in muscle function and relaxation. Many athletes are deficient. Supplementing with magnesium glycinate or applying magnesium oil topically may help reduce cramping and muscle tension post-training.
9. Compression Garments
Wearing compression sleeves or tights during and after training can reduce muscle oscillation and swelling. Research suggests they may help decrease perceived soreness and speed up recovery between sessions.
10. Topical Herbal Preparations
Topical products containing traditional herbal ingredients — such as arnica, menthol, or camphor — have a long history of use for temporary relief of minor muscle aches and discomfort associated with exercise. Applied directly to the affected area, they can provide localised comfort as part of a broader recovery routine.
Supporting Your Recovery Naturally
If you're looking for a topical option to complement your recovery routine, our Herbal Pain Relief, for Muscle & Back Pain is formulated with traditional herbal ingredients to help provide temporary relief from minor muscle and back discomfort.
As with any topical product, always read the label and use as directed. This product is not intended to diagnose, treat, cure, or prevent any medical condition. If you experience persistent or severe pain, please consult a qualified healthcare professional.