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,

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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,


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 → 7 Health Benefits of Cold Showers

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

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