POV: You are new to working out. You go to the gym and hit leg day really hard (go you!). But, the next day you wake up and can’t walk. You think to yourself, “is this normal??“
Yes, yes it is. Muscle soreness is something we have all experienced whether we are regulars in the gym or are new to exercising.
When it comes to feeling sore, there are two things to remember:
- Don’t get discouraged from feeling sore. It can be easy to want to not work out that hard again after waking up feeling incredibly sore. Remember that it will pass and is only temporary. With my 5 fit tips, you’ll be feeling better in no time.
- Pain is not normal, delayed onset muscle soreness (DOMS) is. Delayed onset muscle soreness occurs 24-48 hours after your workout. Usually for me if I workout in the morning, I’ll feel sore when I wake up the following day. If you are feeling pain right after working out, that is not soreness, nor normal, and means you need to rest and take it easy!
In this post I’m sharing 5 HOT TIPS of things I’ve learned to ease muscle soreness from training consistently the past two and a half years. These are things you can do before, during and after you exercise to help you deal with all the sore feelings!
Before we get into the tips, here are a few of my favorite items to use to help relieve any and all muscle soreness:
*Disclaimer: I am not a certified trainer nor a fitness “expert,” and can only speak from my personal experiences and research I have done. In addition, Its Court Fit posts occasionally contain affiliate links where if you purchase something from my link, I make a commission at no extra cost to you. Thank you for supporting my blog!
FIT TIP #1 Electrolytes & Protein
This is a tip you may not be aware of, but I’ve found it works great for me. First off is consuming enough fluids and electrolytes can aid in muscle recovery. My favorite electrolytes I’ve been using for a while are the Nuun Sport ones.
In addition to drinking electrolytes, it’s important to consume protein to give your body nutrients to help in your post-workout recovery. I try to have a protein smoothie right after I get home from the gym. This protein powder I use has only 5 ingredients and 20g of protein (& I can’t taste it!). Not only is it important to have it after your workout, but it’s important to have an optimal amount of protein with each meal as well. It will ultimately help your body to recover faster, as well as assist in building muscle.
FIT TIP #2 Foam Rolling & Massage
My favorite way to relieve my sore muscles the following day is to foam roll where I am sore. From my research and personal experience, I’ve found that foam rolling truly helps to reduce muscle tightness and inflammation. It is honestly so relaxing! It may be uncomfortable if your muscles are super tight, but in the hurts but feels good kind of way haha! If you don’t know where to start with foam rolling, search on YouTube foam rolling + where you are sore.
In addition to foam rolling, getting a massage is known to help relieve muscle soreness. Investing in a massage gun might be a good idea if you frequently train, or if you’re like me you can switch of giving massages with your husband haha.
FIT TIP #3 Stretching Before AND After A Workout
Adding stretching to your workout routine will be a game changer! Though stretching won’t prevent soreness, it can definitely help aid in recovery. I try to get at least 5 minutes of dynamic stretching in before my workout, and 10 minutes of static stretching session after my workout. Prioritizing stretching after a workout not only feels good to lay down and stretch the muscles you just worked, but holding them for longer periods of time (30 seconds-1 minute) can help to keep those muscles loose, enhance recovery and increase flexibility.
FIT TIP #4 Prioritize Active Rest Days
This can be a hard one to grasp when you’re in the grind of your consistent workout routine. To be clear, a rest day doesn’t mean to sit on the couch all day (though, I’ve been there). It means an active rest: a light walk, LISS cardio, yoga or stretching. For example, if you work your legs on Monday, wait 2-3 days after to train legs again to give them optimal time to rest and recover.
FIT TIP #5 Get Optimal Sleep
We are nothing without enough sleep! I personally feel my best self after 8 hours of sleep per night, but 7-9 hours is optimal. On the days when I find it hard to settle down and fall asleep I like to take Olly’s sleep gummies. They not only taste good, but really work it winding me down and helping me fall asleep.
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