Some soreness is not only expected after you have a good workout, but it can be beneficial to you, too. Providing there isn’t active, serious pain that would suggest a pulled muscle or the like, it’s a sign that your muscles are rebuilding and becoming stronger. That said, those aches and pains can get in the way of daily life a lot, so what can you do to ease them?

Make Sure You Move Around Now and Then

When dealing with sore muscles, it may be tempting to stay still and avoid movement, but light activity can actually help ease discomfort. Gentle movements, such as walking or stretching, promote blood flow to the muscles, delivering oxygen and nutrients that aid in the recovery process. Avoid strenuous exercise, but incorporate gentle movement throughout the day to prevent stiffness. Dynamic stretching and low-intensity exercises like yoga can also improve flexibility and reduce the tightness that often accompanies muscle soreness.

Dip Into a Salt Bath

Taking a warm bath with Epsom salt is a time-tested remedy for soothing sore muscles. Epsom salt contains magnesium, which is absorbed through the skin and can help reduce inflammation and muscle tension. The warmth of the bath further relaxes the muscles and increases circulation, providing relief from the stiffness and pain that follow a tough workout. Soaking in an Epsom salt bath for 20 to 30 minutes can also be mentally relaxing, which supports overall recovery.

Ensure You Get Enough Recovery Time

Giving your muscles adequate time to recover is essential for preventing injury and reducing soreness. Overworking your muscles without proper rest can lead to chronic soreness and impede your progress. After intense exercise, it’s important to incorporate rest days into your routine, allowing your muscles to repair and strengthen. During recovery periods, your body rebuilds the muscle fibers that were broken down during exercise, which is key to both growth and reducing future soreness.

Try a Herbal Approach

Herbal remedies can offer a natural way to manage muscle soreness, with CBD (cannabidiol) being one popular option. CBD & THC gummies are often used as a tool for reducing post-exercise muscle pain. It can be applied topically as a cream or balm to target specific sore areas or taken orally to address whole-body discomfort. Other herbal remedies, such as turmeric and ginger, are also known for their anti-inflammatory effects and can be consumed in supplement or tea form to promote muscle recovery.

Use a Foam Roller

Foam rolling is an effective technique for relieving muscle soreness and tightness after exercise. By rolling a foam cylinder over sore muscles, you apply pressure that helps release knots and improve blood flow to the area. Foam rolling, also known as self-myofascial release, can be uncomfortable at first, but regular use helps reduce muscle tension and prevent delayed onset muscle soreness. Rolling out major muscle groups like the legs, back, and shoulders for just a few minutes can speed up recovery and improve flexibility.

Muscle soreness is a good indication that you’re making progress, but that doesn’t mean you should simply let it win. The tips above can help you relieve it, allowing you to get back to daily life a little easier.

Do Your Muscles Have To Be So Sore After Exercise?