7 Ways to Soothe Muscle Soreness After a Heavy Workout

No pain, no gain

You may have heard the above slogan at your local gym, shouted by cheerleading personal trainers or repeated like a mantra in motivational lifestyle podcasts. And while many people do hit the gym and lift weights for the purpose of pushing their bodies to the limit, it’s far from the only reason to work out several times a week.

Regardless if you are a heavy lifter, a rapid high-rep maximalist, a cardio fanatic, or even just into acrobatic stretch routines, a heavy workout can definitely leave your muscles feeling a bit tender. And while some muscular beefcake types might enjoy the sore feeling as a sign they’re adequately pushing their bodies, for the rest of us, a little post-workout soothing session is a more sound habit.

So let’s look at seven tips to relax your body and soothe your sore muscles after a serious workout.   

1. Stretch it out

Stretching is an integral part of gym time, doing sports, or even for manual labor. Most people don’t skip out on the stretching before a serious session, however, some people don’t bother afterwards, possibly because they’re just too beat.

We cannot stress enough that a post-workout stretch session is equally as important as the pre-workout one. Not only does this help protect you in general from future gym or sports-related injuries, but will help relax your muscles and joints and reduce tightness and soreness right away. 

2. Get icy

After some hardcore sports or heavy weight lifting, your whole body might be sore, or maybe certain muscles are in need of special attention. Here’s where ice packs can really save the day. Apply ice packs (or frozen bags of food like peas and carrots) directly to the affected area and hold it there for about 20 minutes before removing it and applying it to another sore spot. Repeat the process, returning the ice to the first spot after some time has passed.

Ice is great for sore muscles to not only numb the pain, but also, ice helps reduce inflammation and prevent swelling. In fact, the sensation of soreness and pain is partly caused by the swelling. Ice narrows blood vessels so that they course more fluidly through your veins. Just remember, do not over-ice one particular area as it can be irritating to the skin.

3. Oral anti-inflammatories

When the pain gets a little too severe that some ice just won’t cut it, there’s no shame in taking a substance to help bring down inflammation and, with it, excessive feelings of muscle soreness. And if you are not enthusiastic about brand-name pills like aspirin and ibuprofen, don’t worry, there are many great natural non-steroidal anti-inflammatories too.

For example, turmeric, aka Curcuma longa, is a winning root that’s related to ginger and has amazing anti-inflammatory qualities to help bring down swelling and ease muscle pain. Another option that’s gaining recognition is kratom, aka Mitragyna speciosa. More studies are showing that kratom has anti-inflammatory properties, and specific kratom strains are used to alleviate pain and discomfort relief. 

4. Eat right and hydrate

It’s common knowledge that you should drink water while working out, playing sports, pumping iron, or running marathons. Staying hydrated is key to ensuring a healthy workout on your muscles. But hydration after a workout, and even the next morning, is just as important.

Aside from drinking plenty of fluids, there are certain types of healthy foods for after working out or the next day when your muscles are sore, and these will offer some alleviation: nuts, legumes and seeds are always a winner. Bananas and berries are perfect fruits for this purpose, as is watermelon. Just avoid fatty foods and high-sugary stuff, obviously. 

5. Go for a massage

This might sound decadent, but it is true. A good quality, professional massage is a solid option for treating muscle soreness. We’re not saying everyone should do this after every single workout or tennis match, but for those times you feel a muscle is extra tender, or taking too long to recover, look into a massage.

Many experts recommend you get a massage directly after the workout, and many fancy gyms with trainers will include a rub down as part of their service. Not only does a proper massage reduce inflammation that causes soreness, it also speeds up cellular recovery times.

6. Light exercises

This might sound simple, but after heavy exercise, end your day with something light and easy. For example, if you are a jogger or sprinter, take a casual walk to cap off your steps. Low-intensity swimming is also fantastic to shore up your muscle relaxation and stave off achiness.

Another highly-recommended option is post-workout yoga. This sort of overlaps with our tip for stretching, although yoga can also benefit healthy heart and brain functions. Just be sure to not push yourself too much doing yoga after a workout the way you would if yoga was the only exercise for the day. 

7. Soak yourself in heat

When everything else is said and done—pre-workout cardio, stretching, weight lifting, more stretching, post-workout cardio—it’s time to go home and take it easy. If you want to be extra sure your muscles won’t scream in agony the next day, hop into a warm or hot bath to relax the muscles. Salt water baths are also fantastic, as are hot tubs.

If you are lucky enough to be a member at a premium gym, it may come equipped with salt water baths, hot tubs, saunas and steam rooms. Definitely take advantage of those amenities. If not, you could always add sea salt to your own bath. One warning, never stay in a hot bath or hot tub for longer than 20 minutes.

Care for your muscles, love yourself

There are numerous dangers to not properly taking care of your body after a serious workout, an intense sports match, or even after heavy lifting while on the job. Muscle soreness is one such downside, and left untreated, could lead to more serious muscular issues like tendonitis or rhabdomyolysis, or even permanent injury.

Sure, “no pain, no gain” is a great rallying cry to get yourself going. But remember, muscle aftercare shouldn’t only be the last thing you do at the end of a heavy workout, but part of a regular cycle of pumping up, easing down, and living a healthy balanced lifestyle.