Home Fitness Tips The Best Muscle Soreness Recovery Tips

The Best Muscle Soreness Recovery Tips

by Shoshana Sue

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Gym muscle soreness occurs between 6-48 hours after you have fatigued your muscles during exercise. The good news is that the more frequently and consistently you train, the less soreness you will eventually experience. But while you are still building up your workout frequency, try these effective muscle soreness recovery tips.

effective muscle soreness recovery tips like foam rolling and stretching

*This post may include affiliate links. You can read my full disclosure here

THE BEST MUSCLE  SORENESS RECOVERY TIPS

1. Work through the pain 

THE BEST MUSCLE  SORENESS RECOVERY TIPS 1. Work through the pain 

Yes, this does sound painful it if feels just as sore but you have to work through the soreness in order to speed up muscle recovery. Go lighter, reduce the volume of your workout. Active recovery training is one of the best tips for muscle recovery.

You can repeat the previous day’s workout but this time around, hit it with very low intensity and if lifting, go 50% lighter. You can also perform low-intensity cardio, Pilates or yoga.

Sore muscles should not ever discourage you from continuing to workout at all. The more you move, the less pain you will feel, that is how gym muscle recovery works.

how to relieve sore muscles fast

2. Foam rolling

Foam rolling to relieve sore muscles after workout. How to foam roll and the best foam roller exercises for legs

Another way to speed up muscle recovery is to do it with foam rolling. Foam rolling gives you amazing muscle ache recovery but just like the first tip, recovery comes through pain.

RELATED POST: Best Foam Roller Exercises to Relieve Sore Muscles Fast [Guest Post]

This self-massage method helps with relaxing the tight muscles. Foam rolling immensely improves recovery time, increases blood flow to the muscles and often improves flexibility by stretching out the muscles.

Use a foam roller post workouts while your muscles are still warm to prevent injury, spending a minimum of 60 seconds per muscle group.

If you do not own a foam roller you can get this foam roller designed for deep muscle tissue massage therapy from Amazon which comes with an ebook of instructions.

HOW TO HEAL SORE MUSCLES FAST

speed up your sore muscles recovery with these easy tips

3. Soak in an Epsom salt bath for muscle ache recovery

Epsom salt contains the mineral Magnesium which is absorbed through the skin when dissolved in a hot bath. Magnesium relaxes the muscles thereby aiding in muscle recovery.

The Epsom salt Council recommends adding two cups of Epsom salt to a standard bath and soaking for at least 12 minutes to relieve sore muscles.

You can stock up with your own highest pure quality bag of Epsom Salt from Amazon to help with gym muscle soreness recovery.

4. Essential Oils for Sore Muscles

Some essential oils are known to have amazing soothing powers for sore muscles. There are a number of ways that you can use essentials oils to ease muscle soreness.

You can replace your normal massage oil with essentials such as lavender or rosemary– the effects are incredible!

Another way to use essential oils for sore muscles is to simply add a few drops to your bath, relax and let the essential oil do its thing.

The best essential oils to ease sore muscles

 

Lavender oil

 

Peppermint oil

 

 

Eucalyptus oil

 

5. Stretch before and after workouts

best gym muscle soreness recovery tips

Warm up before training by performing dynamic stretching (stretching through movement) for at least 5 minutes to activate the muscles.

Post workout, perform static stretching in order to cool down by holding the stretch for 20 seconds or longer. Without stretching, muscles will shorten and become tight according to Harvard Health Publications.

These tips are how best gym muscle soreness recovery tips that have been proven to work like magic.

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Sore No More_ 5 Proven Muscle-Recovery Tips to speed up your recovery
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19 comments

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robin rue July 26, 2017 - 3:22 pm

Stretching is SO important. So many people underestimate the power of a good pre and post workout stretch!

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Erica M July 26, 2017 - 4:09 pm

I feel like I’m always sore. These are some great tips and I definitely do all of these from time to time. I especially love pilates – though my favorite class really kicks my butt and then I’m sore all over again.

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Karen Morse July 26, 2017 - 5:37 pm

I’ve been hearing a lot about Epsom salt and I think it’s awesome that it has a lot of benefits! It’s definitely worth checking out. Thanks for the tips on muscle soreness! The husband could use it.

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Andrea July 26, 2017 - 8:10 pm

these are all such great tips it is so important to get proper recovery. a lot of people don’t understand that it really does help you in the long run so much. will pass this on to my friends who workout and will implement them myself too. thanks for the share!

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Cassie July 26, 2017 - 11:15 pm

Oh my I suffer from muscle soreness after every visit to the gym so these recovery tips are well needed – will let you know how i go

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melissa chapman July 26, 2017 - 11:42 pm

I work out almost every day and soreness is a thing I thought was always there. I am going to try some of your ideas even though I don’t lift that often.

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Terri Steffes July 27, 2017 - 1:24 am

My husband does grueling workouts and I think he would appreciate this post. Sharing with him!

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Brittany July 27, 2017 - 1:32 pm

My husband and I always do the epsom salt baths but I know I need to get better with stretching before and after.

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Pam July 27, 2017 - 2:11 pm

My husband is a runner and just got into foam rolling. He loves it and said it’s like getting a deep massage. Who doesn’t want a massage? I’ll have to try these tips next time I’m sore. Thanks.

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Jeanine July 27, 2017 - 4:09 pm

I have been having lots of leg pains after my jogs. It’s driving me nuts because usually it doesn’t happen. This is a great post and very helpful!

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Cindy Ingalls July 27, 2017 - 7:36 pm

I sometimes get ‘tennis elbow’. I’ve tried epsom salts but that foam roller looks amazing!

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aish das-padihari July 27, 2017 - 10:56 pm

What a great timing of this post. I’m extremely sore from my exercise yesterday. I did kickboxing and my arms and shoulders are hurting now. I should soak into salt water tonight.

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Renee @ The Good Hearted Woman July 28, 2017 - 9:08 pm

I really appreciate this advice right now. We have been on a two-week road trip, and when I get home, I need to jump back into an exercise routine. I know there will be some muscle pain, but hopefully going into it a little more mindfully will spare me some of the discomfort.

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Heather July 29, 2017 - 12:02 am

Great tips! Stretching certainly helps me when I’m exercising outside of my comfort zone.

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Heather July 29, 2017 - 12:34 am

I love epsom salts! They work wonders I swear! Now, if my kids would just leave me alone to take a nice long bath, that would be wonderful!

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LaaLaa July 31, 2017 - 7:55 am

As I read this. I’m going through it from the kettlebells yesterday and I do feel the foam roller and yoga can help.

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the Curious Pixie July 31, 2017 - 11:03 am

I’ve started the gym recently and have invested in a foam roller. The best thing! Love all your tips.

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