How do I get rid of muscle soreness faster?

There's no trick that makes soreness disappear, but gentle movement is the thing that helps most. Walk, ride easy or do light versions of the exercise that made you sore. Soreness from a new workout usually peaks at 24 to 48 hours and fades within 2 to 4 days.

This kind of soreness (delayed onset muscle soreness, or DOMS) is normal. It shows up most after something new, or after a big jump in volume, and it fades as your body adapts. The second time you do the same workout, it's usually much milder.

What helps a bit

• Light movement. Blood flow and mobility make it feel better while you're doing it.
• Sleep and food. Recovery runs on both, and protein in particular is worth keeping steady.
• Heat or a warm shower. It won't speed healing, but it feels good and loosens things up.
• Massage or foam rolling. Both can take the edge off the feeling. Here's what I think about whether foam rolling is worth it.

Walking off soreness can also keep your habit going. Walks and easy rides synced from Apple Health are scored like any other workout in League of Fitness, so a gentle day still counts toward your match.

What doesn't do much

Ice baths, supplements and expensive recovery gadgets are mostly marketing. Some can even blunt muscle growth if you use them right after every session. Stretching hard into a sore muscle also doesn't speed anything up.

When soreness is not just soreness

Normal soreness is a dull ache in the muscle belly that eases with movement. See a doctor if you have:

• Sharp or joint pain, or pain on one side only
• Swelling, or muscles that feel hard and very tight
• Dark brown or tea-colored urine
• Soreness that's getting worse after 4 or 5 days instead of better

Severe pain with dark urine after a very hard session can be a sign of rhabdomyolysis, which needs medical care quickly.