What to Do After Your Workout to Help With Muscle Soreness

When you’re trying to build muscle, you’ll feel sore after your workouts. There’s just no way around it. To mitigate muscle soreness and help you get back in the gym as quickly as possible, proper post-workout care is critical.

Take a look at these helpful soreness-reducing tips to keep your body feeling great, so you can get the most out of your workouts.


Gentle stretching after your workout can help relieve muscle soreness by elongating muscle fibers and clearing lactic acid buildup. When lifting weights, you shorten your muscle fibers with each muscular contraction. Therefore, it’s important to elongate those fibers after training for your muscles to recover properly. Try to incorporate approximately 20 minutes of static stretching after your workout for the best results.


Post-workout remedies can drastically reduce delayed onset muscle soreness. CBD capsules can help with muscle soreness as well as ice, heat, rest and anti-inflammatory medication, so find what works best for you.

If you choose to incorporate ice and heat, be sure to alternate the two every 20 minutes. Taking too much anti-inflammatory medication can actually slow down your muscle recovery.

Since your body requires a small amount of inflammation to trigger its natural healing processes, try to limit NSAID medications unless you are very sore. Consuming plenty of water — between 64 and 100 ounces daily — will also help with muscle recovery since muscle tissue is approximately 60 percent water.

Proper Nutrition

Eating the right foods after a workout can work wonders for keeping muscle soreness to a minimum. During a workout, you create microtears in your muscle fibers, which your body immediately begins working to repair.

The primary cause of the soreness you feel after training is a result of muscular inflammation, which triggers your body to begin the repair process.

When you feed your body the amino acids it requires immediately after your workout, you give your body the tools it needs to repair those tiny tears, which will mitigate muscle soreness.

Try to consume one serving of fast-digesting protein and carbohydrates within an hour after your workout. You can also include anti-inflammatory foods like tart cherries, berries and dark leafy greens to help boost recovery.

When you’re trying to build muscle, you can guarantee your body will feel sore after each workout.

However, incorporating proper recovery practices and nutrition gives your body the tools it needs to recover as quickly as possible. Through trial and error, you’ll find the practices that work best for your individual physiology, and you’ll be able to hit the weights again in no time.

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