How to Relieve and Prevent Muscle Soreness

by Jackie on January 10, 2014

It’s the New Year, and with that comes many fitness related resolutions.  If you are one of the many people starting a new fitness routine, you’ve probably experienced sore muscles after your workout.  Fortunately, there are some ways to help relieve and prevent muscle soreness.

Sore muscles can prevent you from working out, so here are some tips to help stop muscle soreness from stopping you!


Before you start make sure to warm-up.

A rise in temperature loosens up your body and dilates the blood vessels in your muscles. With increased blood flow your muscles receive more water and oxygen, keeping them loose during a workout. Your warm-up doesn’t need to be intense, just enough to work up your heart rate and body temperature.


Don’t work out beyond your skill level.

This is it, it’s a brand new year and you’re getting in the gym! Let’s start with a free body workout by easing into a routine at your comfort level. Don’t exhaust your muscles, get them used to the routine and work your way up gradually.


Stretch once your muscles are warm.

Dedicate as little as five minutes before workout to create joint mobility and muscle flexibility. Warm up with free body movement using a wide range of motion. Stretching helps improve flexibility, reduces the risk of injury, and increases blood flow to a muscle. This keeps them from getting tight and uncomfortable.


Make sure to drink plenty of water before, during, and after your work out.

Dehydration can lead to muscle soreness and cramps because muscles can’t perform correctly without water and electrolytes. Make sure you have a water bottle handy.


Give your body time to recover.

During workouts, muscles tear. You need to allow time for them to rebuild. This doesn’t mean you need to skip the gym, but you need to work different muscle groups on different days. For example, do chest and biceps one day, legs the next, and back and triceps on another day. Your rotation doesn’t have to follow this routine, but it’s important to diversify your workouts.


Get plenty of sleep.

Sleep lets your body recover from the labors of the day. Doctors recommend sleeping about eight hours each night to allow your brain and metabolic system to recover.


Eat a healthy and well-balanced diet.

This allows us to feed our muscles so they can regenerate after a workout. Make sure you eat a well-balanced meal consisting of protein, carbohydrates and fat. Don’t forget to get the right dose of vitamins from fruits and vegetables.


Try these tips to be more comfortable during and after your workouts.

If you have questions, a certified personal trainer can be a great resource.  A one-time personal training session can be very helpful if you are just starting an exercise routine.  They can give you a physical assessment and show you how to perform moves properly to help you to avoid injury.

Remember to consult a physician before starting a new exercise program.



Health Contributor at Creative Bioscience
I'm a fitness nut. I know what you're thinking, one of these people who has never been fat a day in her life, and can eat whatever she wants. The truth is I struggled with my weight growing up and lived in a household where everything seemed to be fried. Once I got away from home I realized I had the choice to eat and exercise how I wanted. I've gained a lot of insight into working as a personal trainer, and feel I can relate to others that were in my situation. I think if I can do it then you can to, and if you want to start kicking butt then hop on board and lets get started.

Latest posts by Jackie (see all)

Shares 0

Leave a Comment

Previous post:

Next post: