There’s nothing quite like the burn of a good workout, right? But that next-day soreness—where lifting an arm or bending over feels like an Olympic feat—can take away some of that post-workout joy. Honestly, it feels like you’ve been hit by a truck.
That soreness is called DOMS, or delayed onset muscle soreness. You experience that because your muscles are repairing and getting stronger—a classic sign of a good workout.
The symptoms of DOMS typically occur within 12 to 24 hours post-workout, says the American College of Sports Medicine. The pain peaks at 1 to 3 days after working out, however.
Though natural, sore muscles can be a real downer. Don’t worry, though. There are plenty of ways to alleviate the discomfort and get back to your routine.
Here are a few tips that can help relieve muscle pain and stiffness after a workout.
#1 Keep Moving
When your muscles are sore, the last thing you want to do is move around.
Rest can help ease muscle soreness. But WebMD says that it’s usually good for strains. For post-exercise aches and pains, experts recommend active recovery. It gives your body a break without completely hitting pause.
Instead of an intense workout, switch to gentler activities that keep you moving without pushing your muscles too hard.
Light activities like walking, gentle yoga, or even a casual bike ride can help ease muscle soreness and get back on track after a tough workout. They promote blood flow to the sore muscles, delivering nutrients and oxygen that help you recover quickly.
Active recovery can also lift your spirits. You’ll feel less sluggish and more energized. Your muscles will recover fast, and you’ll be ready to tackle your next workout.
#2 Massage With a Foam Roller
Didn’t try foam rolling yet? Now is the time, then.
Foam rolling is a form of self-myofascial release that helps relieve muscle tightness, soreness, and inflammation, states Cleveland Clinic.
A foam roller applies gentle pressure to the muscles and that is what helps break up tight spots and knots—often called trigger points. Rolling encourages blood flow to the area, which helps ease stiffness.
Here’s how to use it: roll slowly over each muscle group, pausing for 20 to 30 seconds on any sore spots. It might feel tender at first, but that is a tell-tale sign that foam rolling is working.
Try foam rolling major muscle groups like your quads, hamstrings, and calves, as these can be especially tight after a workout. And you know what’s best? Foam rolling helps prevent future injuries.
#3 Try a CBD Roll-On for Targeted Relief
If you haven’t tried CBD for muscle soreness, you might be missing out on its benefits.
A CBD roll-on can be a quick, easy way to get targeted relief. These roll-ons combine CBD, which has natural anti-inflammatory properties, with soothing essential oils like menthol or eucalyptus that add a cooling effect.
Alternatively, you can try a CBD cream for pain relief and recovery. These products too are infused with ingredients like menthol, argan oil, and peppermint oil to provide quick and lasting relief.
Using a roll-on or cream is super simple: just rub it over tight spots like your quads, shoulders, or lower back—wherever you feel the burn.
In its recent feature, Houstonia Magazine explains that topical CBD is absorbed through the skin’s epidermis, where it interacts with cannabinoid receptors. Thus, it may provide fast relief to targeted areas.
While CBD can help reduce inflammation, the cooling effect numbs the pain—double relief! In addition, a roll-on is super convenient to keep in your gym bag for quick application on the go.
Sagely Naturals, however, suggests consulting with a doctor first. It also advises people who are taking any medications, have a medical condition, or are under the age of 18 to refrain from trying it.
#4 Take Epsom Salt Baths
Few things feel as good as a warm bath after a tough workout. Adding Epsom salts to the mix can take that relief up a notch—no wonder they have been a go-to for athletes and fitness enthusiasts for years.
Epsom salts contain magnesium, which acts as a natural painkiller, writes Health.
When you soak in a warm Epsom salt bath, the magnesium is absorbed through your skin. That helps relax muscles, reduce inflammation, and promote relaxation.
Fill up your tub with warm—not scalding—water, add about 2 cups of Epsom salt, and soak for 15 to 20 minutes. That’s a relaxing way to unwind. As a bonus, it helps you sleep better.
Muscle soreness is a part of the fitness journey, but it doesn’t mean you need to suffer. These handy tips and a little bit of TLC can relieve the soreness and motivate you for your next workout.
Don’t forget to stay hydrated, eat anti-inflammatory foods like berries and salmon, and get quality sleep. And you’ll bounce back quicker and with less pain.
