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Bone & Joint Health

Muscle Soreness & DOMS

Reviewed by the Nimbera editorial team · Last updated May 2026

Delayed onset muscle soreness (DOMS) is the aching, stiffness, and tenderness felt 12-72 hours after unfamiliar or intense exercise. It results from microscopic muscle fiber damage and the resulting inflammatory repair response. DOMS typically resolves on its own within 3-5 days without treatment.

When to see a doctor

See a doctor if pain is severe or localised to one muscle group, if swelling or significant bruising develops, if urine turns dark brown (possible rhabdomyolysis), or if soreness does not improve within 7 days.

Natural remedies · 4

Tap any remedy for the full how-to and citation.

How we rate evidenceâ–¾

Strong - Multiple randomised controlled trials or systematic reviews with consistent positive outcomes.

Moderate - At least one RCT or several high-quality observational studies with plausible mechanisms.

Limited - Small trials, animal studies, or traditional use with limited human clinical evidence.

Sources link directly to PubMed, Cochrane Reviews, or NCCIH.

Tart Cherry Juice

ingestible
A 2021 systematic review and meta-analysis in the International Journal of Sport Nutrition and Exercise Metabolism (Hill et al.) of multiple RCTs found a small but significant effect (ES -0.44) of tart cherry supplementation on reducing post-exercise muscle soreness.
$8-$20 per bottle of juice; $15-$25 for a bottle of capsules.

Epsom Salt Bath

topical
A 2017 review in Nutrients (Grober et al., PMC5579607) found that transdermal magnesium absorption through skin is not well-supported by clinical evidence; benefits of Epsom salt baths are likely attributable to warm water immersion and relaxation rather than direct magnesium uptake.
$5-$12 per bag; a single bath uses roughly 2 cups.

Curcumin (Turmeric Extract)

ingestible
A 2022 systematic review and meta-analysis in Phytotherapy Research (Beba et al., PMID 35574627) of RCTs found curcumin supplementation significantly reduced muscle soreness scores, creatine kinase activity, and TNF-alpha levels following exercise-induced muscle damage.
$20-$45 for a month's supply depending on brand and formulation.

Contrast Water Therapy

lifestyle
A 2021 systematic review and meta-analysis in Physical Therapy in Sport (Wang et al., PMID 33493991) of 32 RCTs found cold water immersion produced significant pain reduction within 24 hours post-exercise for DOMS, though effects were less consistent beyond that window.
Free using home shower and bath. Dedicated cold plunge equipment $500-$1000.

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Remedy information is compiled from primary clinical sources including PubMed, the Cochrane Library, and the National Center for Complementary and Integrative Health (NCCIH). Evidence ratings reflect published human trial data at time of writing. This content is for informational purposes only and is not a substitute for professional medical advice. Read our full disclaimer.