13 Ways to Get Rid of Muscle Soreness After a Workout

1. Eat Right

Your sore muscles need protein to repair itself so whether you're working out to gain muscle or lose weight…

Type in how many calories you eat per day in the box below and then click the Enter button to see me how much protein you need…

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 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.

How Ice Speeds Up Weight Loss

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.

In active recovery you 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

Common sense should already tell you to rest or not do the same tough workout too often until your sore muscles have fully recovered.

5. Massage

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

Therapeutic Exercises Using Foam Rollers

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.

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

Whenever using alternating Ice & Heat treatments make sure you always start with the ice followed by heat and always make the heat treatment last twice as long as the ice treatment.

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.

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.

Quick Tip: Epsom salt baths also prevents bloating helping you get a flatter stomach

9. Ginger

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

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 you can reduce your soreness by 50% when taking 100mg of CoQ10 daily according to a study done at Stony Brook University Health Sciences Center.

12. Black Cherry Juice

Scientist believe that the flavonoids & anthocyanins in Black 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.

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.

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.

More Tips

Adrian Bryant NowLoss.com
1-60 of 100 Comments
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


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


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


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


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


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


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


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


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


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

September 21, 2017


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


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


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


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


August 17, 2017


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

August 04, 2017


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


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


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


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

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