Get Rid of Soreness After a Workout

How to get rid of soreness after a work out

Do sore muscles and overall tiredness keep you from enjoying the sports you love as often as you would like?

I was playing pickleball with one of my clients yesterday. He is a multi-sport athlete, tennis, stand-up paddling, and biking in addition to pickleball. The muscle soreness after a workout made him think of cutting back on his activities.  While disappointed by this conclusion, he thought it was his only course of action.

Most athletes have felt some degree of muscle soreness for most of their lives. Like my client, I enjoy a variety of different workouts. Changing workouts weekly keeps my head in the game and gives my body a challenge. Along with that challenge comes sore muscles. Like my friend, I noticed that as I aged after a workout, the soreness was more frequent. Unlike him, I was not willing to accept it as a fact of aging.

First, let’s get clear on what soreness after a workout feels like.

Delayed Onset Muscle Soreness is NOT acute pain during exercise or overuse from repetitive motion.  If you experience acute pain during or from repetitive motion, seek medical attention.

The American College of Sports Medicine says:

“Any activity that places unaccustomed loads on muscle may lead to delayed onset muscle soreness (DOMS). This type of soreness is different from acute soreness, which develops during the actual activity. Delayed soreness typically begins to develop 12-24 hours after the exercise has been performed and may produce the greatest pain between 24-72 hours after the exercise has been performed.”

If you’ve been active, you’ve likely experienced DOMS, and it’s not fun!

My three best tips to get rid of soreness after a workout.

  1. Sleep (rest0
  2. Baths
  3. Yoga, Mobility Work, or Stretching

Get more details in the video below.

At a younger age, my body had an easier time recovering. As an aging athlete, I know that by going the extra mile and ensuring healthy recovery between workouts, it won’t get to the point that stopping the things I love seems like a logical choice.

What’s your favorite way to get rid of sore muscles? Post a comment below.

cj "cathy jo" johnson





CJ Johnson’s Fitness Transformation Blog
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