Tips to Relieve Sore Muscles After A Workout

Tips to Relieve Sore Muscles

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It’s the end of a workout. The ol’ muscles are all sore and aching. You’ve been doing your routine for months and you finally have some soreness. This is normal! Just because you’re in pain doesn’t mean it’s an emergency situation, so don’t worry. It just means that your body is getting stronger and recovering better with time, which is what we’re aiming for!

What Causes Muscle Soreness After A Workout?

Muscle soreness after a workout is caused by the micro-tears in the muscle. The soreness is your body’s way of telling you that it needs more time to recover and repair. It’s also normal to feel some stiffness in these muscles right after a workout, as this can be caused by an increase in blood flow to your muscles when they’re being used.

When Do You Feel Muscle Soreness After A Workout?

After an intense workout, you may feel that soreness two to four days after exercising. If you are lifting weights or doing a lot of cardio, the soreness may only last for about a day, but if you’re just starting a new routine or haven’t in awhile, the soreness could seem to stick around for longer.

Sore Muscles After Workout

While muscle soreness is normal after a workout, this is not necessarily an indicator that you did anything incorrectly. Muscle soreness may also occur after a day of rest. Sometimes the body just needs some time to recover and recover it does.

How Long Does Muscle Soreness Last?

Sore muscles can last anywhere from a few hours to three days or longer, depending on what your body needs to repair and rebuild. If you’re working out on a regular basis, resting a few days between workouts may be enough to allow your muscles to recover and get stronger. If you’re just starting out or haven’t exercised in awhile, it takes a little bit longer. Just because you don’t feel sore after two days doesn’t mean that your muscles are not working properly.

How To Prevent Muscle Soreness After A Workout?

Before starting on our tips, I want to highlight one of the most important things you can do for muscle recovery. This is to make sure that you are eating enough protein and good nutrition after a workout. Protein helps your muscles rebuild and recover. If you’re exercising regularly, you will need to take in more protein than if you are just doing daily activities.

Learn about the Health Benefits of Cardio Training

Although making sure you are getting enough protein is important, there are other items you can do to help with muscle soreness after a workout. Below are some of the most common.

  1. Apply heat to the sore muscles after a workout. Use a heating pad or hot towel to keep the sore muscles warm and relaxed.
  2. Massage the sore muscles after a workout. Take about 10 minutes to apply deep pressure massages on them. Deep pressure massage helps stimulate blood flow that promotes healing of muscle tissue.
  3. Apply a cold compress to the sore muscles after a workout. This is especially useful after a job. Apply an ice pack to reduce swelling and induce pain relief.
  4. Massage your sore muscles with aloe vera gel immediately after a workout to promote healing and relaxation of them.
  5. Apply essential oils directly to the sore muscles after a workout as well as hot water or a warm towel to help relax them. Just sniff straight from the bottle and enjoy the benefits!
  6. Use a special anti-inflammatory cream after a workout to reduce pain and inflammation.
  7. Keep a cold compress with you at all times after a workout to apply on the sore muscles when needed. It will help reduce pain and swelling of your muscles, so no need to worry if you don’t have one ready.
  8. Focus on your posture and form while you’re working out in order to prevent injury, which can make your sore muscles even worse.
  9. Stretch properly after a workout to promote good blood flow and reduce soreness in the muscles.
  10. Avoid straining the muscles by doing things like heavy lifting, running, and cycling too soon after a workout. This can cause more strain and pain on them!


There you have it, some great tips to help you recover and battle muscle stiffness and soreness following your workout. Remember that this is not a sign of weakness, but a sign that your muscles are working properly.

Do you have any tips to prevent muscle soreness after a workout?

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