Why Do I Have Sore Muscles?

What Causes Muscle Soreness?

Muscle soreness– that next-day feeling that makes it hard to get out of bed, and often hard to carry out the activities of the day. Working out and staying active is important for overall health and wellness, but it doesn’t come without the aches and pains of muscle soreness in the days that follow. Although unfavorable and unwanted, muscle soreness is a necessary step to muscle growth.

The amazing paradox of our muscles is that they have to be torn apart in order to get stronger. Whether squatting at the gym, picking up both kids at once, jumping into the backyard pick-up game, or simply going for a longer hike than usual, your body will make the adjustments needed to keep up. This is why muscles are sore after starting a new exercise program, increasing the duration or intensity of your daily activity, or simply doing different movements than you’re used to.

Part of your body adapting to a new level of activity is the tearing apart of muscle fibers. When you ask more of your body than you’re used to, your muscles damage and breakdown on a microscopic level. The result of this tearing is that sore, stiff feeling. Regardless of the level of fitness you’ve acquired, being sore is just a part of having an active lifestyle.

How Long Will My Muscles Be Sore?

Muscle soreness typically lasts anywhere between 3-5 days. The soreness can range from mild to severe pain, and usually begins to be felt in the first or second day after activity. Be careful to not confuse muscle soreness with muscle pain, which is felt during workouts as well as after. Muscle pain may be an indication of an injury, such as muscle strains or sprains.

What Can I Do To Recover Faster?

Although muscle soreness is often inevitable, there are measures you can take to shorten the duration or prevent the severity of the stiffness and pain in your body.


Drinking water can help flush out the damaged muscle tissues and prevent dehydration, which can make muscle soreness even more painful. You may have heard the typical eight 8-ounce glass per day rule, but the actual amount your body needs is more individualized. Not only is it based on your weight, but your level of activity. Multiplying your weight by ⅔ will give you the amount of ounces your body needs as a base for each day. However, this amount increases with your level of physical activity. The more you perspire, the more water you will need to replace the fluids throughout your body.

Rest and Active Recovery

Getting deep sleep is important for muscles that are rebuilding, and is an important part of passive recovery. Active recovery is the other part of getting rid of soreness, which means light exercise and range of motion movements that stimulate blood flow to the muscles. Active recovery can include stretching, swimming, or even a light jog.

MZM Recovery Lotion

MZM is a muscle recovery lotion that contains three ingredients that are essential for muscle recovery. Sore muscles need magnesium, zinc, and MSM to rebuild and grow stronger. MZM has created a lotion containing these ingredients, to calm, heal, and replenish sore muscles for faster recovery. These three nutrients are found in natural foods, but often we are not getting as much as we need. The more processed the foods, the less effective these nutrients are in our bodies. Applying these nutrients topically gives the muscles the fuel they need directly, while also bypassing potentially harsh side effects of supplements. Learn more about the effects of MZM Recovery Lotion on muscle soreness and its ability to speed up muscle recovery.