Your Guide for How to Recover Sore Muscles Faster

Written by Naomi Meza


Posted on May 20 2024

Sore muscles can be a badge of honor for many fitness enthusiasts, but they can also be a major hindrance to your daily routine and future workouts.

Whether you're a seasoned athlete or a fitness newbie, learning how to relieve sore muscles after a workout is crucial for your physical health and overall wellness.

In this article, we'll explore various remedies and techniques to help accelerate muscle recovery, focusing on everything from targeted treatments for specific areas like the lower and middle back to general post-workout muscle soreness management.


Understanding Muscle Soreness

Post-workout muscle soreness, often referred to as delayed onset muscle soreness (DOMS), typically occurs when you start a new exercise program, change your workout routine, or increase the duration or intensity of your regular workout.

It usually begins 12 to 24 hours after exercise and can last up to 72 hours.

The soreness is a result of small, microscopic tears in the muscle fibers involved in the exercise.


Strategies to Relieve Sore Muscles After Workout

epsom salt bath for sore muscles

1. Active Recovery

Active recovery involves performing low-intensity exercise following strenuous activity.

Activities like walking, yoga, or light cycling can help increase blood flow and are among the most effective ways to alleviate muscle soreness after a workout.

Enhanced circulation means more oxygen and nutrients are delivered to your muscles, which aids in repair and recovery.

2. Proper Hydration

Maintaining adequate hydration before, during, and after a workout helps reduce the intensity of muscle soreness.

Water supports metabolic functions and nutrient transfer in the body, making it crucial for recovering muscles.

Additionally, staying hydrated helps prevent muscle cramps and keeps the connective tissue around muscles lubricated.

3. Quality Sleep

Sleep is perhaps the most underrated recovery tool at your disposal.

During sleep, the body produces Growth Hormone (GH) which is essential for tissue growth and repair.

Ensuring you get a good night’s sleep is fundamental for helping sore muscles recover faster.

4. Nutrition

Eating the right nutrients after you work out is essential to muscle recovery.

Protein aids in the repair of exercise-induced damage to muscle fibers, carbohydrates help replenish depleted glycogen stores, and fats reduce inflammation.

For muscle soreness, foods rich in omega-3 fatty acids, antioxidants, and vitamins can also help alleviate inflammation and soreness.

5. Massage and Foam Rolling

Self-myofascial release, such as foam rolling, can provide deep-tissue massage, which helps in breaking down soft tissue adhesions and scar tissue.

Massage stimulates circulation in the muscles and helps reduce tightness and soreness.

6. Epsom Salt Baths

An old but gold remedy, Epsom salt (magnesium sulfate), can play a pivotal role in easing muscle pain.

Soaking in a warm bath with Greenway Biotech Epsom Salt can help relieve muscle tension and pain.

The magnesium in Epsom salt helps the body relax and detoxify.

Just 15-20 minutes in an Epsom salt bath post-workout can make a significant difference in your recovery rate.


Specific Remedies for Targeted Areas

sore lower back remedies

Sore Lower Back Remedies:

  • Apply a heat pack to the lower back or take a warm bath to increase blood flow and ease muscle stiffness.
  • Engage in gentle stretching exercises specifically aimed at the lower back to improve flexibility and decrease tension.

Sore Middle Back Treatments:

  • Use cold therapy to reduce inflammation followed by heat therapy to soothe away the pain.
  • Incorporate mid-back strengthening exercises into your routine to build support for the spinal column and alleviate pressure on the muscles.


What Helps Sore Muscles After Workout: Additional Tips

Greenway biotech epsom salt for sore muscles
  • Contrast Showers: Alternating between hot and cold showers can invigorate blood circulation and aid muscle recovery.
  • Compression Gear: Wearing compression clothing during and after workouts can prevent muscle swelling and fatigue.
  • Anti-Inflammatory Medications: If natural remedies aren’t enough, over-the-counter anti-inflammatory medications can help reduce pain and swelling.



Recovering from sore muscles is all about proper care, prevention, and occasionally, effective treatment options like Epsom salts.

Using strategies such as Greenway Biotech Epsom Salt for sore muscle pain relief, along with implementing recovery techniques like hydration, nutrition, and sleep, can significantly improve your recovery time and reduce muscle soreness.

Always listen to your body and modify your recovery methods as needed to keep your workouts effective and your body in good health.



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