If you’ve been pushing yourself in the gym, trying a new workout style, or just getting back into fitness, you might be dealing with sore muscles. That stiff, achy feeling a day or two after exercise is called delayed-onset muscle soreness (DOMS), and it’s totally normal!
While some muscle soreness is a sign that you’re challenging your body and getting stronger, there are ways to speed up recovery so you can keep making progress without feeling miserable.
Quick Tips for Muscle Recovery
If you’re wondering how to recover faster, here are six simple steps to help ease soreness:
- Drink plenty of water (at least 2 liters a day).
- Take rest days—your muscles need time to repair.
- Get enough sleep (aim for 7-9 hours a night).
- Eat protein with every meal to support muscle repair.
- Stretch after workouts to improve flexibility.
- Keep moving—even light activity like walking helps with blood flow.
Now, let’s break down these recovery strategies in more detail.
Stay Hydrated
Drinking enough water is essential for muscle recovery. Aim for at least two liters a day, but if you sweat a lot, exercise intensely, or live in a hot climate, you may need more.
Do you need sports drinks? Probably not. A balanced diet with plenty of fruits and vegetables usually provides all the electrolytes you need. If you want a natural electrolyte boost, try coconut water, milk, or a fruit smoothie after your workout.
Eat Enough Protein
Protein helps repair your muscles, so make sure it’s a part of every meal. Experts recommend that 15-30% of your daily calories come from protein. Since your body can’t absorb large amounts at once, it’s best to spread your protein intake throughout the day.
If you follow a plant-based diet, include high-protein foods like tofu, quinoa, beans, and nuts. And if you’re hungry after a workout, a snack with both protein and carbs can help speed up recovery and give you a boost of energy.
Also Read: How can I Relieve Joint Pain at Home with Natural Ingredients?
Do You Need Supplements?
Whole foods should always be your main source of nutrition, but supplements can help if you have specific needs.
For example, magnesium supports muscle function and is found in spinach, nuts, and whole grains. Some people also take BCAAs (branched-chain amino acids), which are found naturally in foods like eggs, tofu, and dairy. The research on BCAA supplements is mixed, so if they work for you, great! Otherwise, you can skip them.
If you’re unsure about what your body needs, talk to a healthcare provider or get a blood test before spending money on supplements.
Warm Up Before You Work Out
A good warm-up can reduce muscle soreness and lower your risk of injury. Before lifting heavy weights or doing intense workouts, spend a few minutes doing light cardio and dynamic stretches to activate your muscles.
Cool Down After Exercise
Just like warming up, cooling down helps your body recover. After your workout, spend 5-10 minutes doing light movement, followed by some static stretches to improve flexibility and reduce stiffness. If you struggle with tight muscles or poor sleep, stretching before bed can also help.
Try Foam Rolling
Foam rolling before and after workouts can help with muscle recovery and flexibility. It’s a simple but effective way to ease soreness.
Elevate Your Legs
Most of the day, your legs are either moving or at ground level. Try putting your legs up against a wall for a few minutes to improve circulation and reduce swelling.
Take a Cool Bath or Shower
Sore muscles are caused by tiny tears in your muscle fibers—a normal part of getting stronger. If you’re feeling extra sore, a cool bath or shower can help reduce inflammation. Some athletes also use cryotherapy (cold therapy) or contrast therapy (switching between hot and cold water). If you have any health conditions, check with a doctor before trying these methods.
Also Read: What Practices Aid Recovery After a Sprain?
Don’t Skip Rest Days
Your muscles don’t grow during workouts—they grow when you rest. Aim for 7-9 hours of sleep each night and at least one full rest day per week. Listen to your body. If you need more rest, take it!
Stay Active Between Workouts
Gentle movement like walking or stretching between workouts can help promote blood flow and reduce soreness. Research shows that active recovery (light exercise after a tough workout) can make a big difference in how quickly you bounce back.
Wear Compression Clothing
Studies suggest that wearing compression tights after exercise may help with muscle recovery by improving blood flow and reducing swelling.
Manage Stress
Did you know that stress can slow down muscle recovery? High stress levels can interfere with sleep, hormone balance, and overall well-being—all of which affect how fast your body heals.
To reduce stress, try:
- Meditation or mindfulness
- Yoga or stretching
- Spending time with loved ones
- Doing hobbies you enjoy
If stress is a constant struggle, consider talking to a professional for support.
Train Smart with Progressive Overload
A good workout program should challenge you, but it shouldn’t leave you feeling sore for days after every session. Progressive overload means gradually increasing the intensity of your workouts at a pace your body can handle.
And remember—just because you’re not sore doesn’t mean you didn’t work hard!
Also Read: How does Sleep Affect Recovery from Physical Injuries?
Listen to Your Body
Everyone’s body responds differently to exercise. If a movement feels too hard, modify it. If a weight is too heavy, go lighter. If you’re too sore to work out, take a rest day.
Your body knows what it needs—pay attention and adjust as needed.
