How to Prevent Post-Workout Muscle Soreness


Soreness in muscles is a common thing that most people experience after exercise. While it usually means that your muscles are getting stronger due to the workouts, dealing with them at the right time is crucial in continuing your exercise routine instead of delaying the healthy activity.

It may be difficult to stay on track with the exercise and you may just want to stay in bed instead of leaping out and hitting the gym as you will find it difficult to raise your arms even to brush your teeth let alone hitting the gym. But mild soreness is a common outcome of the exercise and can be easily dealt particularly during the beginning stages of a fitness program. Here are some of the best ways to prevent muscle soreness after a workout.

Increase the Intensity Gradually

Delayed Onset Muscle Soreness (DOMS) is the result of boosting the intensity of the workouts every time. It is also caused when you exercise harder and for a long period of time. To combat this, focus on increasing the intensity slowly. Also, start with lower weights and slowly increase the weights with the same number of reps. This will make in keeping muscle soreness at tolerable levels.

Do Not Compare With Your Workout Buddies

When it comes to exercise, listening to your body is more important than following the routine of your workout buddy. They may be having higher fitness abilities and experience than you. If your friend stays fine even after lifting heavy weights and you get exhausted after a few reps; make sure to stop and rethink about your fitness routine. Consider what your body can sustain, instead of comparing with pros.

Pamper Your Muscles

Muscles work hard during exercise and you should never forget to pamper them. Use a foam roller to soothe your muscles and do some stretching post workout to ease any pain and soreness in the muscles. However, do not stop all the activity at once. Go for a long walk or practice some yoga moves which help in stretching the muscles and also in easing pain.

Don’t Forget to Cool Down

Perform some cool down exercises after you have done those high intensity exercises as this helps in relaxing the muscles. Lack of movement will also increase the muscle soreness. On the other hand, cooling down exercises such as stretching sessions are known to further improve the blood flow and aid in treating muscle soreness.

Don’t Skip Exercise

While it is important to give rest to the sore spots as and when your experience soreness in muscles, it is as much important not to quit exercises completely. If possible, alternate between the arm and legs days without skipping. When the muscles are sore, exercise helps in increasing the blood flow which further releases endorphins that help in easing the pain.