Feeling sore after a workout may be common, but that doesn’t mean it’s enjoyable! Having sore, tired muscles slows you down and can get in the way of your next workout and overall comfort.
There’s also a myth going around that if you aren’t sore then you didn’t workout hard enough. That’s simply not true! No need to chase soreness like a badge of honor.
Soreness, or DOMS as its scientifically called (delayed onset muscle soreness) is your body producing a mild inflammatory response due to tiny tears in the muscle from exercise.
Luckily, there are some simple things you can do to help you recover faster from a workout and reduce DOMS! Try these after your next workout and see if you notice a difference.
5 Simple Tips to Recover Faster From A Workout
- Warm Up Properly Before and Stretch After
It might seem time consuming and unimportant, but stretching properly before AND after a workout can really help your muscles recover faster.
Try some dynamic stretches before your workout (think high knees, jumping jacks, arm circles) to warm up the body and get the body ready for exercise. Even if you are just going for a walk, these exercises can help prep the body for further movement. The purpose of a warmup is to provide blood to the muscles! It’s like a wakeup call to let them know you mean business.
After a workout, do longer static stretches where you hold a stretch for about 20-30 seconds. Try seated leg stretches, tricep stretches, hip stretches, and lower back stretches. Don’t rush these types of stretches, enjoy them! You’ve earned it after all. If you feel any pain stop immediately. It’s normal to feel some small discomfort while stretching but pain is a no no.
2. Apply Gentle Heat or Try An Ice Bath!
After a tough workout, apply some warmth! Using a heating pad or a warm bath help increase blood flow, leading to faster repair and recovery.
You can also try an ice bath to calm inflammation and speed up the healing process. It’s not for the faint of heart, but the health and recovery benefits look promising!
3. Take a Walk
If you are trying to recover from a workout, sometimes the LAST thing you might want to do is go for a walk. But some light walking can, once again, increase blood flow, facilitate healing and repair, and help your muscles feel less rigid. You don’t have to walk a marathon to get the benefits. Just try to get up and move around often.
4. Get Enough Protein
Consuming enough protein in your diet not only helps with way more than just recovery after a workout. The amino acids found in protein helps repair and rebuild, as well as helps keep you full, aids in healthy looking hair and skin, and can aid in weight loss.
Aim for a serving of protein (around 20-30g) every time you eat to help you get what your body needs. Follow every workout with a serving of protein, like a quick protein shake, to help with recovery and building muscle.
Here are some quick and healthy sources of protein:
- Cottage cheese
- Sliced turkey or chicken
- Ground beef
- Greek yogurt
- Protein bars- pay attention to the added sugars
- Protein shakes (My favorite is Active Stacks and Truvani!)
5. Get Some Sleep
Getting enough sleep each and every night is CRUCIAL for proper recovery and can help you recover faster from a a workout and reduce that sore feeling. Aim for 7-9 hours of quality sleep. Make quality sleep a priority and you’ll notice better recovery and better workouts, guaranteed.
Wrapping it Up
Feeling sore after a workout is common, but these simple tips can help reduce DOMS and get you back to your favorite activities quickly! Which tip are you going to try to help you recover faster from a workout?
If you’re looking for more info surrounding this topic you might be interested in this blog post.