How to Deal with Muscle Soreness After Exercise: Six Tips to Recover Faster and Feel Better

Jan 29, 2025 | Teacher's Corner

Starting a new exercise program can be exciting, but it often comes with the challenge of muscle soreness, especially if you’re trying something new or pushing your body harder than it’s used to. Fortunately, there are plenty of ways to ease into your routine, reduce soreness, and set yourself up for long-term success.

Here are some practical tips to help you manage muscle soreness and get back to feeling your best faster;

  1. Stay Hydrated
  • Dehydration can make soreness worse, so it’s essential to drink plenty of water before, during, and after your workout. Staying hydrated helps to flush out toxins, reduces muscle cramps, and keeps your muscles functioning optimally.
  1. Get Enough Protein
  • Protein plays a major role in muscle recovery. After a workout, your muscles undergo tiny tears that need to be repaired. Consuming protein helps with this process and can reduce the severity of muscle soreness.
    Tip: Aim for a post-workout snack or meal with both protein and carbohydrates to help replenish your muscles’ energy stores.
  1. Foam Rolling & Stretching
  • Foam rolling helps release tension in your muscles and improve blood flow to the areas that are sore. Spend 10-15 minutes foam rolling the muscles you worked. Be gentle; you don’t need to go overboard with pressure.
    Incorporating static stretching can also help relax your muscles and increase flexibility, but be sure to do it gently to avoid overstretching.
Laughing is the best exercise
Laughing is the best exercise
  1. Active Recovery
  • While it might be tempting to take the day off completely after a tough workout, light activity can actually help reduce soreness. Activities like walking or swimming at a low intensity increase blood flow, which helps deliver nutrients to sore muscles and flush out waste products.
  1. Epsom Salt Bath
  • An Epsom salt bath is a popular remedy for muscle soreness, and for good reason. The magnesium in the salts is absorbed through your skin and may help relax muscles, reduce swelling, and ease pain. Add 1-2 cups of Epsom salts to warm bathwater and soak for 15-20 minutes.
  1. Rest & Sleep
  • Rest is crucial for muscle recovery. Your muscles need time to rebuild and repair, and this process happens most efficiently when you’re resting. Make sure to get plenty of sleep, as this is when the body does the bulk of its repair work.

Lastly, it’s important to listen to your body. If the soreness persists for more than a few days or feels like more than just typical muscle fatigue, consider giving yourself extra time to recover. Pushing through extreme pain can lead to injury and delay your recovery. By following these tips, you can speed up your recovery, reduce discomfort, and get back to your workouts feeling better than ever.

Remember, the key is to be consistent with your recovery efforts and be patient with your body as it adapts.

    (FlexerciseSA)