5 Ways to Reduce Muscle Soreness

Muscle soreness is something you would feel no matter if you are a beginner or an athlete. If you are working out hard and you push yourself to become stronger, you will experience muscle soreness.

When it comes to muscle soreness, there are two types: 

  • Acute muscle soreness, also called immediate muscle soreness. This is often described as a burning pain. It’s caused by a build-up of lactic acid in the muscles. This type of muscle soreness resolves quickly
  • Delayed onset muscle soreness (DOMS). You will feel this type of muscle soreness after 24 to 72 hours from your workout. In this case, during your workout microscopic tears in your muscle fibres appear and more often it happens when you are doing new or more intense workouts, as your muscle is not used to it.
Here are a few tips to help you reduce the muscle soreness after your workouts:

1. Don’t skip your warm ups’ and cool downs’

If you go straight to your workout without a proper warm up, you increase the risk of injury and the chance of getting DOMS. Before you start your training always make sure you warm up your muscles to get them ready for the harder exercises. You can warm up by doing dynamic stretches.

Make sure you also do your stretches after your workout so your muscles cool down and relax. It will help you reduce the DOMS.

2. Stay hydrated

Water can help your body temperature cool down and it replaces the fluids that you lose by sweating. The more water you drink, the more energetic you become, even when you had a hard workout. If you don’t stay hydrated there is a chance you can get muscle cramps and your recovery will be more difficult.

3. Get your rest

One of the most important steps in workout recovery is sleeping. During sleep, your body produces hormones that help with tissue repair. You must aim for 7 to 9 hours of sleep, in order to help your body, restore and boost up with energy. The more energy you use, the more extra hours of sleep your body needs.

4. Take a warm shower or bath

You probably already know that baths can be so relaxing, especially after a long working day or a hard workout. But do you know why? During the warm bath your blood flow increases through your body. This speeds up the recovery process.


An ice bath can also help your body to reduce inflammation. This trick is used for generations and mostly by athletes, because it increases the immune system and blood circulation, speeds up muscle soreness recovery.

5. Treat yourself with a massage

Not only are massages relaxing, massage has also been found to alleviate DOMS and improve muscle performance. Studies show that a massage can be most effective when performed 48 hours after exercise.

I recommend trying these recovery tips and also encourage you to let me know what works out for you.
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