6 Simple Tips to Recover From Muscle Soreness

Updated on January 12, 2019
Alyssa Nichol profile image

Alyssa has a passion for fitness and sharing her favorite tips and tricks with the world. Alyssa is a wife, a mom, and a coffee enthusiast.

It's always the same. You complete an intense workout and feel amazing. One to three days later, you wake up, get out of bed, and all of a sudden, you feel like you've been hit by a truck. You're sore in places you didn't even know you could get sore. It's a satisfying feeling, knowing that the work you're putting in is actually changing your body. At the same time, you are hobbling through the day, exhausted and aching.

This can really put a damper on your fitness routine. When you can barely move, it's hard to get a workout in. I like to refer to this as 'feeling alive.' You can feel everything and it hurts, but you're up, you're breathing, and your body is changing.Try these tips and tricks to help ease your achy muscles, eliminate fatigue, and get back to workout.

Please note: there's a big difference between being injured and just being sore. Aches are common, but stabbing or shooting pains are never good. Always consult your doctor to address questions and concerns.

1. Consider A Rest Day

Always listen to your body. If you are achy, extremely tired, have zero energy, and no ambition, try taking a rest day. Get to bed early, take a nap, drink plenty of water to stay hydrated, or relax with a good book. Sit with a heating pad or an ice pack. Take the day off from your workout and let your muscles heal. Change is happening and your body might need extra rest. Taking a day off can be hard to wrap your mind around, but trust the process. Get right back in the next day if possible. If you are looking for an active recovery, try the following tips.

2. Yoga and Stretching

A gentle yoga flow could be just the trick to ease tired, achy muscles. Throw on your favorite music playlist and hop on your mat. Find gentle movement that feels good and do some stretching. You might browse YouTube to follow along with a yoga video. I love Yoga With Adriene, Bad Yogi, and Kino Yoga. Tone It Up also has a great variety of yoga and stretching videos available.

If you aren't doing so already, be sure to properly warm up and cool down after every workout, including strength training. Doing so gets the blood moving and prepares the body for exercise. Stretching after your workout helps your muscles lengthen back out and increases your flexibility and mobility. Consider incorporating yoga into your normal fitness routine as well.

Yoga For When You're Sore - Yoga With Adriene

3. Feldenkrais

I actually discovered Feldenkrais when I was recovering from an injury a few years ago. The Feldenkrais Method, developed by Moshe Feldenkrais, is all about mindful movement. It helps increase mobility and flexibility as well as encouraging a mind-body connection. It allows you to reconsider how you move, taking into account any bad habits you might have, and teaching you a better, more cohesive way to move. This is perfect for easing sore muscles. I love Feldenkrais with Alfons on YouTube. He is a certified Feldenkrais practitioner and has a variety of videos available. My favorites are his shoulder series and his new feet workshop, perfect for those of us who suffer plantar fasciitis issues.

Relief for Neck and Shoulders (1) | Feldenkrais with Alfons

4. Low Intensity Cardio

A light cardio workout may be just what you need to help ease your muscle soreness. Getting the blood moving delivers much-needed nutrients to your muscles, gets rid of lactic acid build up, and moves inflammation along, speeding up your recovery time. Plus, it just feels good to move. You might try cycling, walking on the treadmill, or hopping on the elliptical. Alternatively, take a walk outside, go for a bike ride, or try a dance cardio workout.

5. Icy Hot

I've tried many pain-relief creams and patches. Nothing works for me like Icy Hot. The patches are great for low back or shoulder pain. Icy Hot has a new line of cream and patches available with Lidocaine in them. They work fast to eliminate aches and pains, allowing you to get on with your day.

Icy Hot and Epsom Salt are two of my favorite ways to ease achy muscles.
Icy Hot and Epsom Salt are two of my favorite ways to ease achy muscles.

6. Epsom Salt Soak

There's nothing like a hot Epsom Salt Soak. It's the perfect way to relax, unwind, and ease achy muscles. I love Epsom Salt with Menthol. Put on a music playlist, grab some magazines or a good book and settle in.

This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.

Questions & Answers

    © 2019 Alyssa

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      • Alyssa Nichol profile imageAUTHOR

        Alyssa 

        4 weeks ago from Ohio

        I'm so glad you found them helpful, Dora. Yes, Epsom Salt is amazing! Have a wonderful week! :)

      • MsDora profile image

        Dora Weithers 

        4 weeks ago from The Caribbean

        Thanks for your helpful suggestions for muscle soreness. Your low intensity cardio is on my to-do list and I vouch for the Epsom Salts.

      • Alyssa Nichol profile imageAUTHOR

        Alyssa 

        4 weeks ago from Ohio

        Thank you so much, Paige! I also love twists. I incorporate them every time I get on my mat. :) Have a great week!

      • Alyssa Nichol profile imageAUTHOR

        Alyssa 

        4 weeks ago from Ohio

        Haha! Bill, you always crack me up. :) I'm glad to hear the weather was warm your way. Feel free to send some of that East. :) Have a great week!

      • Alyssa Nichol profile imageAUTHOR

        Alyssa 

        4 weeks ago from Ohio

        I'm so glad you found these tips helpful! Have a great week! :)

      • profile image

        Paige 

        5 weeks ago

        Love this! I treat Epsom Salt like a god! Love the rest day and yoga too. I like to do a series of twists on my mat when I'm sore beyond comprehension! Thanks for sharing!

      • billybuc profile image

        Bill Holland 

        5 weeks ago from Olympia, WA

        Alyssa, if you've got a way to get over the soreness of being seventy, I'm listening. lol Just kidding...great tips. Have a great week...record highs here...the winter that wasn't here in Olympia.

      • Pamela99 profile image

        Pamela Oglesby 

        5 weeks ago from Sunny Florida

        Your tips for sore muscles sounds perfect. It is difficult to work out intensely and not have some sore muscles. Thanks for the good tips.

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