Muscle soreness and fatigue can keep you from pushing through your next workout. That’s why recovery is so important. We need time to recharge and repair, so we can continue to make progress toward our fitness goals.

Fortunately, there’s a variety of ways to get effective, enjoyable R&R. Here’s how to relieve muscle pain following an intense cardio or strength training session.

  1. Get restful zzz’s. Never underestimate the power of a good night’s sleep. Sleep affects the whole body, including the brain, heart, lungs, metabolism, immune function, mood, and disease resistance.
  2. Eat protein before bed and in the morning. Our bodies use the protein we eat to repair the tiny tears we cause in our muscle tissue from training. Research shows that having a light, protein-rich snack before bed and the following morning can help support the repair process.
  3. Drink lots of water. This should go without saying, but if you need more convincing to rehydrate, consider that it’s possible to lose up to 4 liters (almost 9 pounds of fluid) per hour in the heat.
  4. Get a massage or self-massage with a foam roller. Studies show post-workout massage helps reduce inflammation and promote cell repair.
  5. Alternate heat and ice. Each has healthy-muscle benefits on their own, and using both on and off can prevent elastic tissue damage.
  6. Take a page from other athletes. Besides healthcare experts, who understands your dedication and what your body needs to sustain better than fellow athletes? Check out a handful of ways your peers recover, from yoga to bubble baths.
  7. Apply PHUEL. In clinical studies, PHUEL has been proven to release muscle tightness, reduce exercise-associated muscle cramps, and reduce delayed onset muscle soreness, or DOMS. (Learn more about DOMS symptoms in this blog article.) Ordering your bottle is easy.

Now that you’ve read our tips on how to relieve sore muscles after workout, share with us your own methods to combat muscle pain. Find us on Facebook, Instagram or Twitter, and check back on our blog often for more helpful info.