5 Ways to Relieve Post-Workout Muscle Soreness

Having sore muscles after working out is a signal that you may have caused damage to your muscle tissue.

When you feel this soreness, your body is trying to repair itself by triggering inflammation in the injured area.

However, some degree of inflammation is a sign of healthy muscle growth and repair, but you want to reduce that soreness by warming up the muscles pre-workout.

While there aren’t instant relief solutions because your muscles need time to heal fully, there are ways to relieve post-workout muscle soreness to ease inflammation and aid recovery.

Get a Good Night’s Rest

Getting the proper amount of sleep is essential when recovering after a workout.

By not getting at least seven hours of sleep, your muscles won’t repair as fast and can elongate the process.

Non-rapid eye movement (NREM) sleep increases protein synthesis, which you need to repair damaged muscles.

Hydrate During and After Your Workout

It might sound obvious, but staying hydrated is essential with inflamed muscles.

Water keeps fluid moving through the system, helping prevent dehydration, ease inflammation, and deliver the proper nutrients to your muscles.

Eat Within a Half Hour After Working Out

Feeding your muscles the proper nutrients they need to repair and grow stronger is one of the best ways to relieve post-workout muscle soreness. 

Eating proteins and carbs within 30-minutes after an intense or long workout will help ease the soreness.

Protein provides the amino acids needed to rebuild your muscles, while carbohydrates replenish the fuel stored in your muscles.

Do a Light Exercise After Tough Workout

Sore muscles need to rest, but you should still try to get a light workout after a challenging one.

Try yoga, going on a walk, or swimming to get your daily exercise while avoiding intense workouts using the same muscle groups.

You want to get your blood pumping without damaging your muscles.

After You Work Out, Use a Foam Roller or Massage Device

After an intense workout, giving your muscles a massage is a fantastic way to release tension and prevent soreness.

Massages increase blood flow to the entire body, and when the blood circulates, your muscles and tissues will receive oxygen and nutrients.

Adding a deep-tissue massage to your post-workout routine is a great way to relieve muscle soreness.