You ever have an intense workout, feel amazing afterward, but then wake up the next day and can’t move? Yeah, we’ve all been there. Feeling sore post-workout is the absolute worst. Not only does it make you not want to work out the next day, it makes you want to do nothing but lay in bed all day.
Soreness after working out is completely normal and happens to everyone, but there are definitely ways to help it. You can’t let your sore muscles get the best of you! Here are a few ways you can prevent and treat sore muscles after a workout:
Drink lots of water
Drinking water is essential all the time, but especially when you’re working out! Ensure you stay hydrated during and after your workout, as water helps reduce inflammation and give your muscles nutrients.
Light stretching
If you’re super sore the day after a workout, don’t force yourself to exercise again. That’s only going to lead to injury. Instead, do some light stretching to release your muscles’ tightness and increase your range of motion. It’s essential to stretch before and after your workout, too!
Foam-roll post-workout
You’ve probably seen people using foam rollers in the gym and wondered what they’re used for. Foam rollers are actually super helpful with preventing sore muscles when you do it right after you work out. It improves blood flow and oxygenation to your body and releases tension in your muscles.
Use heat or ice
While applying heat/ice to your sore areas isn’t going to help it in the long run, it will give you short term relief. Try to elevate the areas of your body that are sore and apply ice to reduce swelling. However, you can use heat to reduce tension and pain.
Eat enough protein
There’s a reason why people drink a protein shake post-workout! Getting enough protein in your diet is crucial to building and maintaining muscle, helping your muscles recover after a workout. Eat a high protein meal within 30 minutes of finishing a workout to prevent soreness later on.
