How to Relieve Sore Muscles and Muscle Pain After Exercise

Kaelin Tuell Poulin, LadyBoss Co-Founder, Weight Loss Expert, Best Selling Author

Kaelin Tuell Poulin is an award-winning fitness professional, best selling author, and weight loss expert who personally lost 65 pounds in 7 months. The founder of The LadyBoss Movement, her LadyBoss Formula has helped tens of thousands of women lose weight and keep it off forever.

How to Get Rid of Sore Muscles

The day after a good workout can be a real pain, literally. As soon as you tumble out of bed, you’re quickly wondering how to get rid of sore muscles.  While your first reaction may be to run for the Advil or Tylenol bottle, there are other, more beneficial ways to get rid of sore muscles.  

As soon as you learn how to get rid of sore muscles after a workout, you’ll know how to avoid being that sore ever again!  And the best part of it is that all it takes to get rid of sore muscles is just little modifications to your day-to-day routine.  Once you do that, you won’t be pondering how to relieve sore muscles and muscle pain after exercise again. Or, at the very least, you won’t hurt as much.

The reality of the matter is that having sore muscles after a workout is not a bad thing.  It means that the training is working and your muscles are growing! When you are coping with sore muscles after a workout, it means those muscles did some serious work!  

But we get it, good thing or not, waking up and not being able to walk or lift your arms is not fun.  So, you’ve got our top three tips on how to recover sore muscles faster!  We will share what to drink for sore muscles, what you can do post-workout, and what we should all be doing, whether we are trying to relieve sore muscles from exercise or not. 

In this article:

How to Get Rid of Sore Muscles #1: You Are What You Drink

How to Get Rid of Sore Muscles #2: Roll It Out

How to Get Rid of Sore Muscles #3: Oh Yeah, Get Some Sleep

How to Get Rid of Sore Muscles #1: You Are What You Drink

You probably use a pre-workout to get that extra bump of energy for the gym, which is excellent.  But do you use a post-workout supplement? And no, we do not mean a protein shake (though those are great).  

A post-workout supplement, like LadyBoss RECOVER®,  is specifically formulated to help your muscles recover after exercise.  Post-workouts contain both amino acids and electrolytes, two essential post-exercise ingredients your muscles crave.  The amino acids aid in muscle recovery while the electrolytes rehydrate you and your muscles following your workouts. 

The upside to it is if you do like to have a protein shake after exercise, you can easily toss a scoop of post-workout into your protein and reap the benefits of both in one drink.  We love a scoop of RECOVER in our LadyBoss LEAN ® shake!   When you take them together, post-workouts and protein powders can enhance one another’s benefits of muscle recovery, weight loss, and protein synthesis.  

So if you aren’t taking a post-workout currently, consider adding one to your exercise routine because just one scoop may mean not waking up in complete muscle agony the next day. 

How to Get Rid of Sore Muscles #2: Roll It Out

Foam-rolling, also known as self-myofascial release, is like a self-massage for your sore muscles.  But we won’t lie; it can also be painful.  Okay, so probably not the best thing to lead with, but foam rolling is the epitome of “no pain, no gain.” 

Foam rolling can decrease the swelling in muscles following a workout, help enhance tissue healing, and reduce late-onset muscle soreness.  Studies have found that just 20 minutes of foam rolling on a high-density foam roller following a workout and again 24 hours later can significantly reduce the amount of pain you’ll be in from your training.  

Are you already so sore you can barely stand to breathe?  Well, foam rolling can help with soreness and reduce recovery time by promoting better circulation to the tender areas.  We know that rolling an already sore muscle doesn’t sound ideal, but it is worth it in the long run. 
You can find plenty of excellent high-density foam rollers to choose from with a quick online search.  Don’t know how to use one?  Well, we’ve got you covered.  We wrote an entire article on the best foam rolling exercises to help with muscle soreness and directions on performing them.

How to Get Rid of Sore Muscles #3: Oh Yeah, Get Some Sleep

If there is one fact that we will belabor time and again, it’s that of getting enough sleep.  We live in a world where sleep deprivation is rampant.  But, if you are working out, hoping to build muscle, and lose weight, then you need your sleep.  When your muscles are recovering from a hard workout, they need that downtime, just like the rest of your body, and that may just be what prevents you from waking up unable to move.  

Studies have found that lack of sleep can contribute to high levels of inflammation in the body.  Inflammation in the body from exercise can be a contributing factor to muscle soreness.  So, naturally, to reduce that pain, you need to reduce inflammation, and you can do so by making sure you’re sleeping at least 7 to 8 hours every night. 

If you find it hard to go to sleep, then taking a natural sleep aid, such as LadyBoss REST®,  can have its benefits.  First of all, REST is non-habit forming, as any sleep aid you may use should be. REST uses natural methods to relax your body, reduce stress, and, therefore, help you get to sleep easier.  

But as we said, if there is one fact that we will repeat again and again, it’s that you need to make sure to be getting enough sleep! Getting enough sleep has more benefits than we can even begin to comprehend, especially when it comes to overall health, weight loss, and building muscle.  So bottom line, get some rest! 

You and Your Sore Muscles

There you have it, our top three ways to deal with your post-exercise soreness.  Now, don’t think this means you’ll never be sore again!  Remember, soreness from exercise is a good thing!  It means it’s working!  But, by adding in a post-workout supplement, foam rolling regularly, and making sure you get enough sleep, you will notice a reduction in the severity of your soreness. 

It’s all about taking care of yourself in every way, and that includes taking care of your body following an intense workout.  It also means taking care of yourself so that you can wash your hair without being in complete agony when you wake up the next morning. 


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