Here's How to Improve Muscle Soreness Post Workout

Written by Naomi Meza


Posted on August 16 2023

It is common to hear coaches and fitness trainers use the "no pain, no gain" phrase.

After all, sore, painful muscles are one of the most unpleasant side effects of intensive working out.

Muscle soreness can range from faint and barely noticeable to incredibly painful based on the type, intensity and length of the workout.

But first things first - what causes muscle soreness?


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Why Do Our Muscles Get Sore in the First Place?

Man in black tank top holding lower back and neck in pain

Let us get this out of the way; anyone can experience muscle soreness, whether you exercise regularly or have just started.

After all, we build muscle by breaking it down first.

The extra weight exerted on your body during the activities causes small micro tears on the muscle in action.


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When this happens, your body starts repairing by initiating inflammation around the injured site.

The body repairs and ultimately heal the micro tears leaving the muscles healthier and stronger at an extremely painful and uncomfortable cost.

Muscle soreness after exercising is also known as delayed onset muscle soreness (DOMS).

How Long is Muscle Soreness Supposed to Last?

Person in black shorts and black shoes holding sore calf muscle

Generally, you will begin to experience sore muscles approximately 12 to 24 hours after post-workout, while the pain can peak between days one and three.

However, the duration of the muscle pain and soreness will depend on the intensity of the workout.


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In other words, the most intense the exercise, the longer the corrective and rebuilding process.

Does Warming Up Lessen Post-Workout Muscle Soreness?

Older man and older woman in athletic wear stretching legs on a side walk walk

Before you hit the running trails or hop on the elliptical machine, do a quick warm-up first.

Warming up gradually activates the cardiovascular system by increasing the body temperature and enhancing blood flow to the muscles.

Besides reducing extreme muscle soreness, a brief warm-up reduces your injury risk.

How to Get Rid of Muscle Soreness?

Two women wearing gray leggings and gray tops walking in the park

Muscle soreness is an entirely natural process and is a sign that your muscles are getting strong, healthy, and slowly adapting to your fitness routine.

The catch? It can be uncomfortable and painful.

Fortunately, there are several things you can do to relieve the pain. Here is how to get rid of muscle soreness.


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Keep Moving

While this might be hard to believe, one of the most effective ways of easing muscle pain is staying active and keeping them moving.

Consider low-intensity workouts such as stretching, yoga, and foam rolling.

Massage Therapy

Woman getting a neck and head massage

Post work out massage has been reported to reduce inflammation and enhance muscle recovery.

Research shows that massage therapy around four hours after an intensive exercise may alleviate pain and improve muscle performance.

Besides muscle soreness relief, massage therapy makes you feel good.


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Incorporate Anti-inflammatory Food in Your Diet

Anti-inflammatory foods on a cutting board

According to research, anti-inflammatory food contains antioxidants, among other nutrients, that help with muscle repair, restoration and pain relief.

These foods include watermelon, fatty fish, caffeinated drinks and beetroot juice.

Ensure to Warm Up

Woman in gray tank top stretching arms in park with workout group

Be sure to stretch your body for 10 to 15 minutes before a workout, followed by an easy aerobic activity.

The muscle you are training should be warm, with a good blood flow to prime it for healing and restoration post-workout.

Remember to Cool Down

Person jogging to cool down post workout

Do not just stop your workout session cold turkey.

Gradually slow it down to prevent fluid from accumulating around the joints and muscles.

Besides, if your heart is pumping hard, the 10-15 minutes cool down will restore your breathing to normal.


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Try Greenway Biotech's Magnesium Chloride

Greenway biotech magnesium chloride usp powder in clear bag

Magnesium is a crucial anti-inflammatory element which is effective in reducing swelling and inflammation.

This also helps in relaxing stiff, tired and sore muscles.

Fortunately, Greenway Biotech offers you 100%-natural magnesium chloride sourced from the depths of the Dead Sea.

Besides addressing pains and aches related to delayed onset muscle soreness, this product also helps you sleep better for longer.

If you are looking for a natural and effective way of alleviating pain and discomfort, a single dose of magnesium chloride is all it takes. You can shop our mineral rich Magnesium Chloride USP here so you can have it right at home, whenever you need it.



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