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Proven Ways To Speed Up Muscle Soreness Recovery

Proven Ways To Speed Up Muscle Soreness Recovery

Proven ways to speed up muscle soreness recovery: When Everything Hurts

Starting a healthy lifestyle and making working out a part of your routine is hard.

It can be easy to get discouraged when after an ambitious workout everything hurts. You can’t lift your arms or walk down the stairs without your muscles aching.

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I recently started the 80 Day Obsession with Beachbody.  Let me just tell you, everything hurt.  Just getting through the day hurt.  It would have been easy to use this as an excuse.

Don’t let temporary muscle soreness be an excuse to stop you from achieving your goals.

Related: Get Ready to Be Obsessed – 80 Day Obsession

Over the years, I learned some tips and tricks on how to deal with muscle soreness and recovery.

What Causes Sore Muscles?

Delayed-onset muscle soreness (DOMS) is the pain or stiffness felt in your muscles 24-72 hours after unaccustomed physical activity.

The pain is caused by microscopic damage, inflammation and tears to the muscle fibres.

DOMS can be experienced by both fitness professionals and beginners.

The good news is that it usually only lasts a few days.  Here are some tips to keep you on track with your fitness goals before during and after your workout.

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Muscle Soreness Prevention: 

What to do Before and During Your Workout

1  Warm Up

The easiest way to prevent, or lessen muscle soreness is by warming up before each workout.

Before jumping in to any physical activity, spend a few minutes gradually increasing your heart rate to prepare your body both physically and mentally.

It is important to warm up the muscles that will be activated during your physical activity.  For example, before running, you can job in place to warm up your muscles and increase your heart rate.

2 Hydration

This is important both before and during exercise to decrease inflammation and prevent cramping.

Make sure that you have had enough water before and during your work out.

If your physical activity will cause excessive sweating, it may be worth considering replenishing your electrolytes and sodium.

Pre-packaged sports drinks can be high in sugar, and calories.  There are many alternatives such as coconut water, cherry juice, pineapple juice or tea.

3 Proper Form

Working out with the correct posture and form is one of the easiest ways to prevent injury and soreness.

4 Stretch It Out

Although the scientific community is undecided whether stretching actually has an impact on sore muscle recovery, it can’t hurt.

After a great workout, take a few minutes to cool down by slowly decreasing your heart rate and stretching your muscles.

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What to do After or in-between Your Workout

5  Put Some Ice On it

We all know that ice prevents inflammation.  Taking an ice bath, or topically applying ice can help prevent inflammation, and thus soreness post workout.

Many top athletes swear by this technique.

6  Turn Up the Heat

Soothe your aching muscles with a hot bath or heat pack.  This isn’t advisable right after a workout, but in-between workouts, or once DOMS has started to set in, it can provide some relief and assist with speeding up your recovery.

7  Massage

To relax sore achy muscles, relieve the tension by gently massaging the area.  This can provide immediate relief.

Use your hands or a foam roller to see ease your muscles.

Using a foam roller has been scientifically proven by the International Journal of Sports Physical Therapy to significantly reduce DOMS.

8  Consume More fatty acids

Omega-3s are healthy fats found in fish, flaxseed, avocado, nuts and some seeds.  They play a crucial role in the maintenance of your overall and mood.

A Study published in the Journal of Sports Science and Medicine found that omega-3 supplementation could minimize post-workout muscle soreness.

9  Keep Moving

It’s easy to use sore muscles as an excuse to postpone or stop your next workout and veg out on the couch.

Speed up your muscle recovery by going for a walk, or doing a low-intensity workout to help increase blood flow and circulation.

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While sore muscles are a pain – both literally and figuratively.  It is temporary.  The results of committing to a lifestyle that includes regular exercise far outweighs any short term pain.

What are some of your favorite ways to alleviate muscle soreness post workout?

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19 Comments

  1. laNeshe

    Great list. I definitely noticed that when I get a post-workout smoothies I’m not as sore the next day. I think the potassium in bananas is a big part of that.

    Reply
  2. Emily Terrell

    These are just the tips I needed! I made the decision to get serious about losing some weight, but I get so sore when I start out that I start losing my resolve. This will help me move past that.

    Reply
  3. Flora_the_Sweaterist

    I actually quite like to feel a bit of muscle soreness, it’s a proof that I’ve been up to something good XD
    But seriously speaking, I love these tips! Intense muscle pain is not pleasant to deal with, and as I’m just about to get into shape again, I’ll definitely keep these tricks in mind.

    Reply
  4. Shell

    I like what you say about keep moving… I have chronic pain from fibromyalgia but if I just sit around my pain is worse… when I walk or move around more it actually helps my pain.

    Reply
  5. Erica D Ardali

    This a good list. Especially since a lot of people have big fitness goals for 2018

    Reply
  6. Jillian

    I have recently heard of this 80 day obsession. A few friends are pretty much documenting their experiences through it on Facebook. As a Licensed Massage Therapist, I highly approve of your list! Thank you for including massage. Also, the part about stretching AFTER working out – I do this any time I go running, and NEVER get sore! Thank you for having the wisest post I have read in a while.

    Reply
  7. Vasundhra

    I love these tips! I have not been physically active for the last few weeks and will resume workout in some time. It will be great to follow your advice for recovery of sore muscles.

    Reply
  8. Karlee

    I guess I have no excuse now, the pain days after working out has always prevented me from working out more than a few days in a row. I need to push through it and keep working out anyway, sometimes pain is good!

    Reply
  9. Evelyn, PathofPresence

    What wonderful post! Inspiring – b/c we want our muscles to grow AND – we can do something about lessening the okie! Thanks for teaching me about omega-3 (I hadn’t known this before!) – great tips!! Thanks!! xo Evelyn PathofPresence.com

    Reply
  10. Elizabeth O

    Thank you for this great post, you have given some really great tips. I like it when I get DOMS because I feel like I have worked hard enough.

    Reply
  11. Lenka Dvorakova

    Hello, thank you for these tips. They are very helpful as I start officialy my workout routine tomorrow on friday in a fitness center. Have a great day!

    Reply
  12. Shubhada Bhide

    These are some awesome tips to get muscle soreness recovery faster. These are so helpful and I think my cousin football player needed this tips. Gonna share this with him.

    Reply
  13. Becca Talbot

    Some great tips for fitness enthusiasts and sports people here! One thing that I always found helped was taken a paracetamol just before a class (Legs Bums and Tums or Step classes hehe) – then one just after the class too. It made a huge difference for me x

    Reply
  14. Marie

    I agree with your tips but I would also stress the importance of resting. A lack of rest or sleep can also lead to muscle soreness.

    Reply
  15. Jake Ferrer

    Great tips. It will surely be of great help for my mom. Will share this to her. Thanks for sharing.

    Reply
  16. Reagen bannister

    I usually go with Tip #9 and try to keep moving (which can be tough-haha)! I see more and more people using foam rollers though and haven’t yet tried them. Do you have any tips about foam rolling and post workout benefits?

    Reply
    • Karrie

      I find foam rollers help with blood flow and circulation. It can be done before or after your workout. I just watched a few YouTube videos with various techniques. It’s simple, and I find I feel better almost right away. Let me know if you try it.

      Reply
      • Reagen

        Thanks Karrie – for some reason I forget about YouTube as a resource. I’ll get my hands on a larger roller and try to make it a regular routine. Off subject – Does anyone tell you that you look like Kate Middleton in your photo – !?!

        Reply
        • Karrie

          I’m a little obsessed with Youtube. I use it to teach myself almost everything LOL. Let me know how the roller works for you.
          I can’t say anyone has ever told me that, but I will certainly take the compliment. 🙂

          Reply

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