13 Ways to Get Rid of Muscle Soreness After a Workout

1. Eat right

Your sore muscles need mainly protein along with carbs & fats to repair itself so whether you're working out to gain muscle or lose weight…

You also need to drink lots of water (at least a liter of water a day) because if you get dehydrated then your muscle soreness and muscle cramps will increase.

2. Ice

Ice helps reduce the inflammation in your sore muscles and…

It's best to start using ice mostly in the first 2 days after a tough workout where you think you may end up having a significant amount of muscle soreness to minimize muscle soreness and then after those first 2 days of icing your sore muscles for 15-to-30 minutes at a time…

You can then start to include many of the other 9 ways below to help reduce muscle soreness by increasing circulation.

3. Active recovery

Active recovery basically means that you stay active even though you're still sore but you're not going to stay active by doing the same exact activity that got you sore in the first place - but instead…

You're going to stay active by doing an activity that is a LOT LESS Intense than the activity that caused your muscle soreness so for example…

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

4. Rest

Aside from active recovery…

Common sense should already tell you to rest or not do the same tough workout too often until your sore muscles have fully recovered so If you're trying to lose weight…

5. Massage

Massage works the tension out of sore muscles and if you can afford it…

Invest in ART (Active Release Technique) massage therapy to quickly reduce muscle soreness but chances are your are not a pro athlete so in most cases…

Having a friend or your spouse massage your sore muscles will be enough and if you can't find a partner…

Using an electric handheld massager, a Massage Stick or Foam Roller will be good enough but whatever massage technique you use…

You can massage the muscle for up to 20 minutes to help reduce soreness after a tough workout.

6. 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 and…

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

7. Alternate Ice & Heat treatments

You can switch back-and-forth applying ice & heat over a specific time period to get the best of both worlds where you reduce inflammation with ice and then you increase blood flow to your sore muscles with heat to speed up recovery and…

8. Epsom salt baths

Bathing in a warm bath for 10-to-20 minutes with 200-to-400 grams of Epsom salt added relaxes your sore muscles, decreases inflammation by increasing the blood flow to your muscles and as an added bonus… Epsom salt baths also prevents bloating helping you get a flatter stomach and if taking a bath is not an option then…

Soaking a rag in warm water with Epsom salt added and then placing the warm rag over the sore muscle will also help reduce muscle soreness.

9. Ginger

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

10. 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

11. Take CoQ10

CoQ10 or coenzyme Q10 is very important for muscle cell function and according to a study done at Stony Brook University Health Sciences Center… You can reduce your soreness by 50% when taking 100mg of CoQ10 daily.

12. Cherry Juice

Scientist believe that the flavonoids & anthocyanins in Cherry Juice is what helps prevents muscle soreness and…

At least 2 British studies have shown that cherry juice speeds up recovery from intense exercising.

13. Cuddle?

Cuddle to beat soreness

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 Intervals or muscle building workouts but…

The degree of your muscle soreness will vary depending on your fitness level so if you're in great shape…

You may have very little or NO MUSCLE SORENESS at all after tough workouts while on the other hand if you are not in good shape…

You may have to take many days off while using some of the 12 ways to get rid of muscle soreness above.

2. Muscle soreness usually comes after new workouts

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

3. Muscle soreness usually comes after long layoffs

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

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 your long layoff.

4. There is no need to take Anti-inflammatory Meds for muscle soreness

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 Recent studies show that stretching does not make a difference in preventing or reducing muscle soreness.

Make sure you also see…

Back to Top

1-35 of 66 Comments

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


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


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


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


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


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


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


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


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


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


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


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


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


Sleep with ginger, 8 days before workout

June 12, 2016


It's Common what are you explaining and without pain there is no gain at anywhere of your body so Sleeping early well at night is the best Medicine for Muscles and body fitness after Workouts...

July 02, 2016


I started 10 minutes abs workout a day before, i was doing flutter kicks, that was my first time and i found it is very difficult for me. I skip the exercise yesterday but from last night mu thigh muscles are killing me with pain. I cant even stand straight. What should i do?

April 09, 2016

Adrian Bryant

use the anti soreness tips on this page

April 09, 2016



Hi, I just recently joined a gym Thursday and I went and got a personal trainer.
When I started my workout we basically focused on my biceps
and triceps. Friday morning I woke up in a serious amount of soarness in my arms to the point where I could not bend my arms nore do any of my daily activities. I had been taking ibuprofen for the extreme soarness. It is now Sunday and I can feel some soarness giving up but my arms are still killing me. I don't think I tore anything, I just believe I'm soar. What are your suggestions on what I should do?

April 03, 2016

Adrian Bryant

if it was your first time doing an arm workout then that soreness is normal and the best thing you do is follow the tips on this page

April 03, 2016



April 03, 2016

Rohan K

I did exercises with dumbles yesterday in gym but now my hands are in pain and I'm not able to move them and straighten them properly. What should I do?

March 30, 2016

Adrian Bryant

was this your first time using dumbbells in a while?

March 30, 2016


I have started working out at the gym since day before yesterday. I am experiencing pain in my entire body. Some workouts which I did in those two days are, leg press, leg curls, bench press, push ups, pull ups, lat pull, dumb bell, cables and pulleys. And around 30 minutes of uphill cycling. How do I recover from pain faster and should I go to the gym with sore muscles or is it better to stay at home till pain goes away ?

February 03, 2016

Adrian Bryant

use the tips on this page to fight soreness but for weights/muscle workouts you want to give your muscles at least 2-to-3 days off between workouts

February 04, 2016


Sir I joined gym day before yesterday. When I was working out, I didnt feel as if I am doing excessive workout. But now after two days of workout my biceps are paining. Should I continue my workout or take rest

January 27, 2016

Incorrect please try again
NowLoss.com Created by Adrian Bryant

Many People (like these here) have used NowLoss.com to Look Better Naked.

Even Models seek out Adrian's advice and Doctors use Adrian's unique techniques to help their patients lose weight fast and his new YouTube Channel already has over 38 Million views!

Contact Adrian

NowLoss.com en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for NowLoss.com / Become a contributor
© 1996-2013 NowLoss.com