How to Get Rid of Sore Muscles After a Workout

Working out is great for your body. However, one of the common side effects dealing with sore muscles after your workout.

Sore muscles after workout is not an uncommon experience after you exercise, especially if you’re working on new skills or pushing yourself hard. This kind of soreness is called Delayed Onset Muscle Soreness (DOMS). It usually starts a day or two after your workout.

The good news? There are many ways to help with sore muscles recovery. Keep reading to learn more about them, one by one.

Ways to Deal With Sore Muscles Post Exercising

1. Stretch It Out

After each of your workout sessions, always take time to stretch before you end your session. Stretching keeps your muscles loose while also helps your body cool down too.

Gentle stretching also boosts blood flow, in turn bringing more oxygen to your muscles and helping them heal faster. Make sure to take deep breaths while you stretch.

Tip: Hold each stretch for about 20 seconds to reap its benefits.

2. Try Chiropractic Care

Chiropractors help your body stay in balance. If your spine or joints are out of line, your muscles may have to work harder to do everyday tasks like chores, and can affect your next workout. An imbalanced spine can lead to more sore muscles after workout or even injury.

Chiropractic care helps your body move the right way. It can also:

Reduce muscle tension
Improve blood flow
Boost your body’s healing power

Many people say they feel less sore and more relaxed after their visit. Chiropractors may also use soft tissue work, stretches, or even laser therapy to help your muscles heal faster.

Tip: If your soreness doesn’t go away or comes back a lot, it may be a good time to see a chiropractor. Laser therapy is especially helpful for athletes who are interested in a faster recovery!

3. Drink Lots of Water

Your body needs water to heal properly after a strenuous workout. When you work out, you sweat. That means your body loses water and minerals. Drinking water helps your muscles stay soft and flexible in order to support the recovery process.

Tip: Try adding a pinch of salt to your water or drink a beverage with electrolytes if you’ve been sweating a lot.

4. Use Ice or Heat

If your muscles are swollen or really sore, ice should be one of your go-to solutions. Ice brings down swelling and eases pain. Wrap an ice pack in a towel and use it for 15–20 minutes on any sore muscles.

Heat is also good in the case of stiff muscles. You can use a heating pad or simply go ahead and take a warm shower or bath.

Tip: Use ice for the first 1–2 days. Use heat after that.

5. Take a Warm Bath with Epsom Salt

Epsom salt is rich in magnesium. Magnesium helps your muscles relax, helping with sore muscles after workout. Add a cup of Epsom salt to your warm bath and soak for 15–20 minutes.

Tip: Light a candle and relax. A calm mind helps the body heal too.

6. Get a Massage

A good massage post a workout session feels great—and it really works in many ways for you. It pushes fresh blood into your muscles and helps get rid of waste like lactic acid. This can speed up healing and reduce tightness.

You can go to a massage therapist or try using a foam roller at home.

Tip: If you’re doing it yourself, don’t press too hard. It’s okay if it’s a little sore, but it shouldn’t hurt a lot.

7. Move a Little

Rest is important for muscle recovery. However, total rest after any form of workout isn’t always best. Light movements like walking, swimming, or yoga can help sore muscles feel better. It gets your blood flowing and helps your body heal faster.

Tip: Keep it gentle. Don’t go back to a heavy workout too soon.

8. Eat Foods That Heal

What you eat helps your muscles too. After a workout, eat foods with protein, vitamin C, omega-3s, and magnesium. These help your muscles repair and reduce inflammation.

Here are some good options:

Eggs or Greek yogurt for protein
Oranges or strawberries for vitamin C
Salmon or walnuts for omega-3s
Spinach or bananas for magnesium

Tip: Eat at least within an hour after your workout to effectively nourish your body.

9. Sleep Well

Your body heals the most during sleeping. Try to get at least 7–9 hours of good sleep each night. If you’re very sore, your body might need more rest.

Tip: Keep your room cool, dark, and quiet. A bedtime routine can help too.

10. Stay Consistent

The more you work out, the less sore you’ll be over time. Your body gets used to the movement. But remember to always listen to your body. Soreness is normal, but pain that lasts a long time or feels sharp is not.

Tip: Warm up before every workout and cool down after. It makes a big difference.

When to See a Doctor or Chiropractor

Soreness that lasts more than a few days or keeps coming back may be a sign of a problem. If you feel sharp pain, swelling, or weakness, talk to a healthcare provider. A chiropractor can also check your spine and joints to see if your body is moving the way it should.

You don’t have to wait until something hurts badly for sore muscles to recover. Chiropractic care can help prevent problems before they start.

Sore muscles after a workout are normal. But you don’t have to suffer. With the right care, your body can heal faster and feel better. Stretch, stay hydrated, rest, eat well, and move gently. And if soreness sticks around or keeps coming back, chiropractic care could be a great next step.

Take care of your body—it works hard for you.

If you are looking for an experienced chiropractor in Kelowna, you should check out the right chiropractic care in Kelowna at LifeWorks Family Chiropractic. They offer one of the best chiropractic services offered by a fully trained and experienced team of chiropractors.