13 Ways to Get Rid of Muscle Soreness After a Workout

1. Cuddle

cuddle reduces soreness

2. Protein

Your sore muscles need protein to repair itself so,

Type in how many calories you eat per day to See me how much protein you need get rid of muscle soreness↓

Type in how many calories you eat per day here →

You need to get at least grams of protein each day

You also need to drink at least a liter of water a day because dehydration makes your muscle soreness and muscle cramps worse.

3. Ice

Ice reduces the inflammation in your sore muscles.

4. Active Recovery

In active recovery you stay active doing an activity a LOT LESS Intense than the activity which caused your muscle soreness so for example,

Usually,

Active recovery gets rid of muscle soreness & stiffness by stimulating blood flow to the muscles without overexerting your already sore muscles.

5. Rest

Common sense should already tell you to rest or not do the same tough workout too often until your sore muscles have fully recovered → 16 Ways to Sleep Better Every Night

6. Massage

Massage the muscle for up to 20 minutes to help reduce soreness after a tough workout.

7. Heat

Heat will get rid of muscle soreness by bringing more blood to the sore area helping speed up recovery and heat gets rid of stiffness while relaxing your muscles.

You can easily apply heat to your sore muscles for about 10 minutes by taking a hot bath or shower, using a heating pad or sauna.

8. Alternate Ice & Heat Treatments

Switch back-and-forth applying ice & heat to get the best of both worlds. Reduce inflammation with ice and then increase blood flow to your sore muscles with heat to speed up recovery.

When alternating Ice & Heat, always start with ice followed by heat and make the heat treatment last twice as long as the ice treatment.

9. Epsom Salt Baths

Bathing in a warm bath for 10-to-20 minutes with 200-to-400 grams of Epsom salt relaxes sore muscles and decreases inflammation by increasing the blood flow to your muscles.

Placing a warm rag soaked in warm water with Epsom salt added over sore muscles also works.

Quick Tip → How to get a flatter stomach with Epsom salt

10. Turmeric

11. Ginger

Ginger helped reduce muscle soreness by 25% according to a study where people took ginger 8 days before a tough workout.

12. Take Arnica Pills

When 82 marathon runners took 5 Arnica Pills twice a day on the day before, the day of, and 3 days after their marathon race… They had less soreness than the marathon runners who didn't take arnica pills during this study

13. Black Cherry Juice

Scientist believe that the flavonoids & anthocyanins in Black Cherry Juice is what helps prevents muscle soreness. At least 2 British studies have shown that cherry juice speeds up recovery from intense exercising.

5 Facts About Preventing Muscle Soreness

1. You really can't avoid muscle soreness

More than likely you will always have some degree of muscle soreness after a tough workout like HIIT or muscle building workouts but the degree of your muscle soreness will vary depending on your fitness level.

2. Muscle soreness comes after new workouts

Even if you're already in good shape, you'll more than likely always get sore after trying a new workout or exercise your muscles are not used to.

3. Muscle soreness comes after long layoffs

If you haven't worked out in a long time then expect to be sore after your first tough workout.

The only way to prevent or minimize soreness after a long layoff is to gradually work your way back up to the level of intensity you were at before you took a long layoff.

4. Don't take anti-inflammatory meds

Anti-inflammatory medications like Motrin, Ibuprofen, Aleve and Advil may help relieve some of the discomfort of muscle soreness but studies show that anti-inflammatory medications can delay recovery.

5. There is no evidence that stretching is good for muscle soreness

Stretching may be good for preventing injuries before workouts but studies show that stretching does not make a difference in preventing or reducing muscle soreness.

More Ways to Reduce Muscle Soreness

Adrian Bryant NowLoss.com
1-60 of 102 Comments
Charley

So I was at rowing yesterday and our workout consisted of 300 squats, 300 push-ups, 300 jump lunges, 300 box jumps, 30 minutes of running and 30 minutes of stairs. I’m super sore and want to not be sore anymore. We workout twice a week so I’m used to the intensity but im still quite sore. How do I treat the soreness?

November 20, 2018

Adrian Bryant

how long have you been doing this particualr workout?

November 21, 2018

Elian Miguel F. Espe

First time here 😄 done bicep exercises and i could'nt bend my elbow for some reason. What should i do?

September 03, 2018

Adrian Bryant

first time doing bicep exercises

September 03, 2018

Keylee

I had tumbling yesterday doing 20 roundoffs, 10front rolls, 50 scissors kicks,10 push-ups, and 50 squats. What can I do for soreness?

May 23, 2018

Britnie

So I had majorette practice on
Tuesday and my majorette advisor told us to do 5 sets of 15 second planks which is fine with me because I had to do 30 seconds for basketball. But she also wants us to do 25 sit-ups. When I woke up this morning I was sore but today it is even worse. What should I do?

April 26, 2018

Human

I did lots of hurdles (track& field) and there's a meet soon, how do I do the hurdles without pain?

April 24, 2018

Fazilat Arif

I am working out for last 4 days and after 5 mins my side leg muscles starts stretching and I end up quiting the workout because it hurts alot while doing jumping jacks and squats. Please guide me or give me some tips.

February 14, 2018

Adrian Bryant

arre you doing this 4 days in a row

February 14, 2018

Ikram

I workout for last 3 days and i started exercise with Push-ups, abdominal crunches, squats , planks, Triceps Dip, and bow pose yoga.but my biceps triceps and Quadriceps are paining too much
But i can do daily activities with this pain but in night i can't sleep because of this pain. I can't move my hand much, And almost 72 hours passed but this pain is not reducing. Should i take a rest?

February 04, 2018

Adrian Bryant

is this your first time taking on a workout like this

February 05, 2018

Mohammed

I worked out for last 3 days and my stomach has a big pain when standing up and bending the stomach part what can i do?

January 06, 2018

Adrian Bryant

what kind of workout did you do?

January 07, 2018

Sandi Ratliff

Im 5'3" 230 lbs 50 y/o. Looking to strengthen and lose weight. Is it better to spend an hour on cardio as rigorous as i can maintain for that hour (30 mins treadmill, 30 mins bike) or get on the elliptical knowing I'll only be able to do that for 15 to 20 mins?

December 21, 2017

Adrian Bryant

either way is fine. losing fat is all about burning more caloies. see these rules

December 21, 2017

vishal

I start doing workout after a gap of 2 years and im feeling so pain
I even unable to lift ma arm what should i do

December 10, 2017

Ethan

I just started weightlifting and I never did it before. My triceps and back and shoulders hurt. I took 2 days off, but it still hurts, what should I do?

December 06, 2017

Adrian Bryant

its going to take time especially if you just started back.

December 07, 2017

Elina

I've been doing home workout since past 8mnths..slowly n gradually I've increased the time of workout i now do it for 30-35 mins for 5 days a week..it includes jumping jack squats lunges planks pushups mountain climber crunches skipping and a few warm up exersises..but whenever i try burpies i get soreness in right leg..although the pains goes away after hot packs and i m all set for the next day...but it comes again soon after the next session..should i continue working out the same way..i m afraid that it might cause a permanent damage to my muscle..what should i do..please help..

September 18, 2017

Adrian Bryant

in my opinion (b/c im not a doctor) this will get better as you get in better shape. 8 times out of 10 Im always sore after doing an intense burpee workout

September 20, 2017

Elina

Hi..thank u for the answer..u cleared a big confusion

September 21, 2017

Hunter

I went from no running to 3 miles in one day. I have to do it for 7 days straight but my legs are so sore. I can't take days off and I have a time limit. What can I do to help or eliminate the soreness

August 14, 2017

Adrian Bryant

in your case you need to rest but are you running for a competetion or weight loss? if weight loss then do this to keep losing

August 15, 2017

Hunter

I'm doing It for sports. I did it again today and now my legs are killing me. I can't really do anything but put heat on it. Reston really isn't an option

August 15, 2017

Adrian Bryant

have you told your coach this!?

August 15, 2017

Hunter

Yah. But they only hurt after the workout. Even if it's little like a light jog. Ice has helped quite a bit

August 15, 2017

Adrian Bryant

curious - which sport is this and what postion do you play?

August 16, 2017

Hunter

I play soccer. But my position is the goalie. I don't do individual training During the end of practice. We run as a team. Today we didn't have to do it so my legs are finally feeling almost like normal.

August 16, 2017

Adrian Bryant

good

August 17, 2017

Name*

Wow, great tips. I will definitely try to add these in my life

August 04, 2017

Damian

Ahi i just started a highschool football team and the first day we had weight lifting and they said to go really heavy and i have pain in my shoulders around my elbows and in my thighs what should i do to relive the pain

P.s i cant take any days off

August 03, 2017

Adrian Bryant

days off maybe the best thing esp if its the first time you ever lifted

August 05, 2017

Airam Saucedo

Hi, ive been having to run a mile a day for P.E and im only 12! Any ways my legs are really sore. What can I do?

August 17, 2017

Asit

Don't stop running,but it shouldn't be high as regular. Don't breath high while running and keep walking up to a half of kilometre .Regular practice will change your muscles soreness.

September 16, 2017

Nicole

I'm doing a boot camp 4 days a week and I cut back on carbs. How much weight do you think that I could loose in 6 weeks? My weight now Is 152. I suffered a concussion and the Dr told me not to workout for 3 months!!!
Thank you

June 25, 2017

Adrian Bryant

at least 10 pounds but i need to know your height and bodyfat %

June 26, 2017

Toya

I forgot to add the HIIT workout I have been doing with no soreness is the 40 min or 30 min elliptical workout

May 31, 2017

Toya

Hi Adrian, I have been doing the HIIT workout at least 4 days a week for the last month with no soreness...but I did the lose 30 lbs in 30 days (F being fat) yesterday and now I am too sore to workout. Do I have to do it everyday to lose 30 in 30 days?

May 31, 2017

Adrian Bryant

no. just 2-4 days per week and you losing 30 pounds that fast depends on how overweight you are

May 31, 2017

Riya

I have started workout at home which includes 20 minutes of lunges, push-up, jumping jacks, squats and plank. This is my second day of working out and the pain in my thighs are unbearable. What should I do?

May 05, 2017

Adrian Bryant

if you are just starting out then take some days off between workouts at first

May 05, 2017

Alison

Hi I went to the gym today for the first time . I did circuit training for about 1 hour with my personal trainer. I have pain in my legs can t even go up and down the stairs . I m confused. Is this normal ? Should I go tomorrow? I have poor blood circulation in my feet . Is this good for circulation? Thanks

January 18, 2017

Adrian Bryant

it is very normal especially if this is your first time doing this or in a lomng time

January 18, 2017

Alison

Thanks you so much for your response. Is it OK for poor circulation in feet , does the circiut traning helps ?

January 19, 2017

Adrian Bryant

im not sure how soreness affects circulation

January 19, 2017

Adrian

Im not sure how much that would affect your circulation as they are two different body systems,but because using your muscles brings blood into the muscles it might help your circulation because more blood is being pumped through your legs

February 27, 2017

wolf

yes u should go another day and im only 13 my first time getting the soreness was when i was 12 i didit want to work out after that again u just gotta workout again and that will losing the muscles up trust me i know

April 12, 2017

Marionette

Hello I just joined a zumba workout last friday and when I woke up the next day my thighs was so sore that I cant walk properly even if there was no workout on sat and sun my thighs are still sore, what method should I use to get rid of the soreness??

November 27, 2016

Adrian Bryant

was this your first time doing something like this?

November 28, 2016

luke

Yesterday I went to the gym for the first time in a long while I barely managed to do 30 situps, then I did 15, then 50 then 30 again in the time space of around 30 mins. I then did 10 mins of pull ups. My abs are hurting a lot and now I can't even do a situp, please help me

September 28, 2016

Adrian Bryant

you simply need to take at least 2-3 days off

September 29, 2016

Rahul marvda

I've started workout before 2 days..and there's pain in my upper right arm what should I do???

July 26, 2016

Adrian Bryant

what workout did you do

July 26, 2016

Nik

i start gym from 10 days, for Body Build up, i am skinny,
i do exercises like, biceps (cable), triceps (cable), chest (machine) and some biceps dumbbells (max : 5 kg + 5kg),

i have pain in my Right hand,
pain around Thumb from 2-3 days,
i have pain in my adductor pollicis Muscle (near thumb) and 1st Dorsal Interosseous Muscle,

i get pain relief tablet and gel cream,

give a best way

June 27, 2016

Blake

no pain ! no gain! after 10-15 days you will recover from that ain forever until you stop gym

February 16, 2017

sameer joshi

It's been 1 year I've not worked out and I've started working now....since my first workout my hand joints are paining a lot ......I am not able to raise my hand....what should I do

May 05, 2016

Adrian Bryant

you probably over did it for your first time

May 05, 2016

Janey

i would like to add my soreness regime. Because it works,lol. First I take a hot bath, love Epsom salt. Then I ice down pain or soreness.. I use Zen Sports Balm, the women's line is amazing and smells GREAT which is a plus for muscle balms. Www.zensportsbalm.com. then I elevate while I rest. This always does the trick guys..try it. :)

May 03, 2016

Trisha

Hi, i had started abbs workout followed by stretching of my whole body . While the pain on my thighs and my butt has reduced , the muscle pain on my arms and chest got worse last night. The pain goes down to my fingers and it is almost impossible to stay up straight at times. How should i cure it?

April 26, 2016

Ginger

Sleep with ginger, 8 days before workout

June 12, 2016


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