Why are my muscles sore or in pain? In many cases, muscle soreness is caused by micro-tears in the muscles. These tears are typically a result of exercise or overexertion of the muscles, something you may hear referred to as DOMS (delayed onset muscle soreness). DOMS reaches its peak 24 to 72 hours after activity and disappears within three to five days, according to the American College of Sports Medicine. As you exercise more, the muscles in your body will rebuild stronger so that you won’t get as sore next time around. There are some at-home treatments that can help you shake off the soreness. Tart cherry juice contains very high levels of anthocyanins, antioxidant compounds that help reduce muscle soreness and discomfort. In one study on how to relieve sore muscles, runners who drank two bottles of tart cherry juice for a week before a race and on race day experienced less post-race pain compared to a placebo group. Other research on marathon runners suggests that cherry juice’s anti-inflammatory properties speed recovery.