How to Reduce Muscle Soreness After Gym

Delayed onset muscle soreness (DOMS) usually happens between 6-48 hours after you have fatigued your muscles during exercise.

You may experience muscle pain, usually after the first day of the gym or after starting a new and intense exercise routine. Muscle tissue becomes inflamed or torn during an unfamiliar or intense workout session, and the pain often manifests within 6-48 hours after exercise, usually peaking 24 hours after exercise.

At this point, even simple tasks can become difficult, such as sitting on the toilet or walking up and down stairs.

This is why many gym enthusiasts express their dislike for leg day. They often experience muscle soreness a day or two after an intense lower-body workout.

However, it’s not always a case of no pain, no gain. You can achieve gains without pain by working out more frequently and consistently.

Muscles will be less likely to tear or become inflamed the next time you exercise, and you will experience less muscle pain until you increase the intensity again.

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What Helps with Sore Muscles After a Workout

Since it will take you a while to reach a point where your muscles don’t become stiff and sore after a workout, these are some practical ways you can reduce muscle soreness after the gym.

1. A good massage

A study was conducted to determine the best post-exercise recovery techniques for reducing muscle soreness, fatigue, and inflammation. The results revealed that massage was the most effective method for reducing Delayed Onset Muscle Soreness (DOMS). 

If paying for a massage is not an option, consider using a foam roller.

Foam rolling is a self-massage method that helps relax tight muscles. Foam rolling significantly improves recovery time, increases blood flow to the muscles, and often enhances flexibility by stretching the muscles.

Get into the habit of using a foam roller after workouts while your muscles are still warm to prevent injury. Ideally, you should spend a minimum of 60 seconds massaging each muscle group.

2. Exercise

The good thing about DOMS is that you don’t have to wait until the soreness is completely gone before exercising again.

Remember, it’s all about consistency.

You can actively recover from muscle soreness by reducing the weight you use, decreasing the intensity of your workout, or focusing on other muscle groups.

Here’s how it works: you can repeat the same exercise routine two days later, but this time, your intensity should be 40-50% of what you exerted on the previous day. Alternatively, you can also perform low-intensity cardio.

The more you move, the less pain you will feel. The only time you should be concerned and seek medical attention is if your muscle pain lasts longer than 5 days. 

3. Epsom salt bath

Epsom salt contains magnesium and sulfate. The mineral magnesium is absorbed through the skin when it is dissolved in a hot bath. It helps to relax the sore muscles and reduce inflammation.

If you have ever had a conversation with a long-distance runner about their muscle soreness recovery remedies, an Epson salt bath will find its way into the answer because most runners use Epson salt baths to recover faster between runs. 

How to soak in Epsom salt

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. 

4. Eat anti-inflammatory foods

Eating foods rich in antioxidants can help fight inflammation. Eating anti-inflammatory foods within 24 hours of an intense workout can also help relieve sore muscles quickly. 

When fighting inflammation, it is advisable to avoid red meat, fried foods, sodas, and other refined foods.

Here’s how to make this anti-inflammatory lemon, turmeric, and ginger drink.

Anti-inflammatory foods  and herbs include: 

• Ginger
• Turmeric
• Tomatoes
• Salmon
• Spinach
• Almonds
• Tuna 
• Strawberries
• Kale
• Walnuts

5. Wear compression gear

Have you heard runners rave about compression gear? It turns out that scientific research highly recommends wearing compression tights for faster recovery after an intense workout.

It is recommended that you wear compression tights immediately after or within 24 hours of intense exercise.

Although it remains unclear exactly how compression gear helps with post-workout recovery, scientists believe that compression garments reduce trauma to the body’s cells by improving blood circulation and raising body temperature. 

If you’re looking for the best compression tights, Under Armour offers the best compression leggings for both men and women. Related: 

• 10 best squat-proof leggings for you
• 10 best leggings for working out

6. Warm up before and stretch after exercise

You should never jump straight into a workout, as this increases the chances of injury and muscle soreness.

Warming up before exercising improves blood flow and gradually raises body and muscle temperature.

Performing dynamic stretching (stretching through movement), rather than static stretching, for at least 5 minutes is the best way to activate the muscles and warm up.

After a workout, perform static stretching to help cool down.

You should hold a stretch for at least 20 seconds or longer before moving to the next muscle group.

Skipping stretching will cause the muscles to shorten and become tight, according to Harvard Health Publications.

7. Use essential oils

If you are a lover of all things essential oil, there’s good news for you, too. Some essential oils are known to have amazing soothing powers that help reduce muscle soreness after the gym. There are several ways to use essential oils to alleviate muscle soreness.

You can replace your regular massage oil with essential oils such as lavender or rosemary, and the effects are incredible!

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