6 easy ways to relieve post-workout muscle soreness

By naijafitmoms

Jan 09 2019




By Chinwe Obinwanne

Apart from the present pain when we exercise, another kind of pain that seems to put most people (you inclusive) off is the post-workout soreness.

For some people, this is enough sign that the gods of exercise don’t want them in their squad, and they quickly give up and move on. But the truth is that just like everything else in life, the gains or health you want comes at a price. Unfortunately, you can’t avoid sore muscles – it is part of getting stronger and healthier.

If you’re willing to pay that price, then check out a few ways to relieve soreness after your training (Note that you will feel some relief but the soreness won’t magically disappear o).


Gentle stretching and muscle massage

Post-workout cool down stretches help reduce soreness, don’t neglect them after your workout. You should also massage the sore muscles or get someone to assist you with it. That should give you some relief too.

Apply heat or cold pressure

Just applying heat or cold to the affected area can help reduce swelling and relax the muscles. When my muscles are extremely sore, I soak in an almost hot bath for as long as 25 minutes – it helps relax my muscles. When I notice muscle pain or swelling, I use and an ice pack on the affected area for about 20 minutes. Usually, that does that magic.


Avoid putting the sore muscles to work for the next two days after training them if possible to give them time to rest and recover. But don’t just opt for inactivity as that can lead to stiffness. Personally, I like to train different muscle groups on different days so that I don’t overwork the sore muscles.

Pain Killers

I honestly haven’t opted for a pain-relief drug since my fitness journey started, but there are those who find that over-the-counter pain medicine helps give them the needed relief.


Your muscles get sore or in pain because of tears and those tears need time to heal. Research shows that your body produces higher levels of growth hormone when you sleep which helps to rebuild your muscles. That’s why you should get the required amount of sleep every day.

ACV magic

Did you know that Apple cider vinegar has anti-inflammatory and alkalizing properties which work to reduce pain and inflammation? It is advised that you add two cups to a warm bath and soak in it for 20 minutes, or add one tablespoon to a glass of warm water with honey and drink (I choose the later).

Now that we have some bit of relief points to deal with the soreness, we can go ahead and crush our workouts this 2019 beast mode. Who’s with me?


P:S – The year is still fresh. Let us help you crush your fitness goals. Get in touch via info@naijafitmoms.com or call +2348038714784


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