First work, then reward. But after too much physical exertion, you may not always feel your best. Whether you strained your muscles pulling weeds in the garden or during a tough workout, we all know joint & muscle soreness is not easily overlooked. In fact, if the overload was too great, it can take up to 7 days for a full recovery.

Muscle soreness isn’t necessarily a bad thing; after all, it shows the muscle is growing. While there may be initial damage to the muscles, the body’s repair work will leave them stronger and more toned in the end.

Can you prevent muscle soreness?

When trying to prevent muscle soreness, it’s important to consider how you train. If you are a beginner, or are coming back from a long break, you should start slowly and gradually increase your capacity. Warming up and stretching may also help prevent injuries, but cannot prevent soreness if you overload your muscles too quickly. Stretching a sore muscle can even be harmful and is only recommended after it’s had sufficient rest.

Many athletes swear by magnesium—found in our Mineral Bath Salts—to help prevent and recover from muscle soreness. Magnesium is known to aid the body’s own protein production, which in turn encourages muscle growth that can help improve athletic performance.

Woman jogging in the park.

What helps with sore muscles?

Many people swear by magnesium to prevent muscle soreness. In fact, the well-known mineral promotes the body's own protein production, encouraging the development of muscles. In this way, it increases performance and loosens the muscles—especially for sports and fitness.

There has been much debate among experts about whether or not to continue training with sore muscles. For the most part, there is agreement that training with sore muscles won't necessarily heal them, but many still feel better if they continue training. The expert recommendation is to train at a light intensity, otherwise the risk of a serious muscle injury such as a torn muscle fiber increases.

As a general rule, if repeating the workout that made you sore is not possible after a warm-up because of persistent discomfort, you need a longer break before you get back to it.

Baths for muscle relief

While a warm bath may sound more enticing, competitive athletes are increasingly turning to ice baths to regenerate muscles. Bathing at a temperature of around 50ºF can help to quickly soothe inflammation and relieve pain and swelling. While you will feel the chill at this temperature, you will not be at risk for frostbite. 

It’s also good to know that a warm bath can help your sore muscles, too. (Phew.) Because warm water stimulates blood circulation, a warm bath can help the muscles relax. Warm baths are also known to stimulate the metabolism, which can help your body repair any damage much more quickly.

So, which type of bath should you choose? Everyone’ needs and preferences are different, so it’s recommended that you experiment and decide what works best for you. If you’re looking for a more relaxing way to recover or even sooth chronic joint & muscle strain, a warm bath will certainly do the trick.  

For better relief, add the right bath products

With the right products, bathing can be even more effective for relieving sore muscles. Refreshing and energizing essential oils, like Juniper and Devil’s Claw, can help support your body’s regeneration and get you psyched up for your next workout session. But there’s one botanical that is loved above all when it comes to recovery…

For exceptional joint and muscle relief: Arnica products from Kneipp 

Arnica has been used for centuries to help people feel their best when soreness strikes, as it is known for its anti-inflammatory properties. Through topical application, like gels, creams, and bath products, extracts from the Arnica Montana flower work quickly to combat discomfort in the muscles and joints—making it the perfect post-workout relief.

At Kneipp, Arnica is one of our favorite ingredients, so we’ve created lots of ways to use it, whether you’re in the mood for a bath, or just want a quick dose of relief. 

Arnica for Bathing:

Joint & Muscle Arnica Mineral Bath Salt - Add a capful to your bath for joint and muscle rejuvenation after just 15-20 minutes.

Joint & Muscle Arnica Bath Oil - Helps relieve and restore sore muscles and joints while leaving skin silky and smooth.

Want even more relief? Pair them together to get the most out of your soak.


Arnica for Anytime:

Arnica Intensive Cream - Made with Arnica Extract, this award-winning cream delivers a warming effect to help the body relieve and restore.

Arnica Active Gel - Made with Arnica, Menthol and Mountain Pine Essential Oil to deliver targeted cooling relief where it’s needed most.

Feel-Good Fact:

Did you know, the Arnica we use in all our products at Kneipp is sustainably harvested? (Click here to learn more about how we sustainably harvest Arnica for our products.). 

Why is it called muscle soreness?

Have you ever wondered why we call muscle pain "soreness"? We have the answer to your question: the term muscle comes from the Latin word "musculus," which translates as little mouse.¹ If you tense your biceps, you might be able to relate to the comparison of a little mouse crawling up your biceps.¹ But what does the little mouse have to do with the hangover? It is thought that the term "hangover" comes from the medieval word "catarrh," which means inflammation.¹ Today, the word "catarrh" is predominantly used for colds. Here the circle closes thus and the question around the mouse and the Stubentiger would be clarified.


1) Kieser Training, 04.04.2022: Muscle soreness: How the little mouse gets the hangover.