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Muscle soreness is an annoying and often painful side effect of a new or intense exercise routine. Depending on the type of exercise you’re doing, the level of soreness can range from barely noticeable to painful. Learn what causes muscle soreness and what you can do to curb it.

What causes muscle soreness

Muscle soreness occurs because muscle and connective tissue around it gets damaged during exercise. It’s completely normal and nothing to worry about. And it’s needed for muscle growth since muscle builds back stronger during this repair process.

Referred to as myalgia, tenseness after exercise often signals that you’re dealing with delayed onset muscle soreness. When mild micro-tearing happens in your muscles, your body starts the repair process by triggering inflammation in the injured area. Fluid usually accumulates in the muscles to help with the repair, leaving you feeling a tightness that develops around 12 to 24 hours after your workout.

Any workout that is new to you or more intense than usual is likely to cause more tightness and soreness. Steady aching or random sharp irritation is normal, but if you start to experience pain that is severe or chronic, it’s best to meet with your healthcare provider.

Ease your aching muscles

Exercise physiologists and athletic trainers recommend several remedies for mildly sore muscles. Depending on the cause, these steps may help you feel better:

Alternate between ice packs to reduce inflammation and heat to improve blood flow

Get enough rest in between workouts

Make sure to stretch before and after workouts

Soak in a warm bath with epsom salts

Try complementary therapy like massage

Use a foam roller to work out tenseness

Make sure to give your body what it needs

Staying hydrated—especially on days when you’re active—will make a world of difference. For people recovering from muscle soreness, proper hydration helps flush toxins out of the body, transports nutrients into the muscle cells, and helps regulate body temperature and pH balance so your muscles can heal. The average adult human body is comprised mostly of water, and proper balance between water and electrolytes is crucial to helping your systems function.

Supplements like ASEA® Redox Cell Signaling Supplement signals communication between your cells for renewal and rejuvenation. By signaling genetic pathways, redox helps your body be at its best.

RENU28® Revitalizing Redox Gel is a multipurpose cellular-rejuvenating whole-body gel that soothes skin and eases muscle discomfort for exercise. As a pure, safe, and effective gel, you can simply apply RENU28® all over your body and to specific areas of concern to increase soothing and cooling benefits to your sore muscles.