Fitness•Feb 10, 2025

6 Tips for Helping Sore Muscles After a Workout

By The Sculpt Society

Feeling muscle soreness after a workout can be a sign that your body is adapting and getting stronger, but that doesn’t mean you have to push through the pain. Whether you're just starting a strength workout plan for women or have been training for years, finding ways to relieve discomfort and reduce stiffness is key to staying consistent.

Instead of letting soreness derail your progress, prioritizing recovery can help you bounce back faster and feel more energized for your next exercise session. From stretching to active recovery, these tips will guide you in helping sore muscles after workout sessions while keeping your body feeling its best.

Megan in a brown workout set and white sneakers posing against a white decorative wall

Understanding Muscle Soreness After a Workout

We’ve all felt that deep muscle soreness after an intense workout—but why does it happen? Delayed onset muscle soreness (DOMS) is the body’s natural response to new or intense exercise, causing tightness, discomfort, and even swelling in the affected area.

What Causes Muscle Soreness?

Here are some of the reasons why your muscles are sore:

Microtears in the muscle fibers: Strength-based training, especially if you are doing it wrong, creates tiny tears in the muscles, triggering the repair process that leads to increased strength over time.
Inflammation and fluid buildup: Your body sends blood and nutrients to the affected muscles to help with healing, which can cause swelling and temporary stiffness.
New or increased intensity in workouts: If you’re starting a new routine, increasing weights, or trying a different exercise, your muscles may take longer to adapt.

The Difference Between Good Soreness and Overtraining

Mild soreness after a workout is normal, but sharp or prolonged pain may signal an injury. While DOMS should fade within a few days, overtraining without proper rest can increase the risk of muscle damage. Pay attention to symptoms like joint pain, extreme fatigue, or decreased performance, and allow your body time to rest and recover.

6 Effective Tips for Relieving Sore Muscles

The good news? You don’t have to wait for muscle soreness to disappear on its own. These simple tips can help you recover, reduce discomfort, and improve how your body feels after each workout.

Tip 1: Prioritize Post-Workout Stretching

A proper post-workout cool-down can help ease sore muscles, improve flexibility, and support overall muscle repair. Stretching increases blood flow, reduces stiffness, and helps prevent muscle tightness. Aim for at least 5–10 minutes of stretching after each exercise session, focusing on tight areas like the hamstrings, quads, and shoulders. Guided stretching routines, like those offered in TSS Stretch Classes, are great for releasing tension and improving flexibility, especially after intense strength training.

Tip 2: Incorporate Recovery Yoga Sessions

Adding yoga classes to your routine is a great way to increase mobility, support healing, and relieve tension. Gentle yoga flows improve circulation, promote deep breathing, and help prevent injury. Yoga not only enhances flexibility but also helps alleviate pain in tight areas, contributing to overall muscle recovery and improved joint mobility.

Tip 3: Use Foam Rolling or Self-Massage Techniques

Foam rolling is a form of self-massage that can help loosen tight muscles, break up knots, and reduce delayed onset muscle soreness. Rolling over tight areas for a few minutes helps with circulation and decreases pain from built-up tension. You can also use a massage gun or a tennis ball to target deeper muscle layers.

Megan in a brown workout set and white sneakers working out

Megan in a brown workout set exercising with blue weight against a white wall

Tip 4: Stay Hydrated and Focus on Nutrition

Hydration plays a big role in muscle recovery and reducing inflammation. Drinking enough water supports circulation and flushes out toxins that contribute to soreness. Pairing hydration with nutrient-dense foods, such as anti-inflammatory options like leafy greens, salmon, and nuts, provides essential vitamins and minerals for muscle repair.

Tip 5: Try Guided Meditations for Relaxation

Mental recovery is just as important as physical care. Calming the nervous system through guided meditation can help reduce stress, lower cortisol levels, improve sleep, and promote healing. By incorporating deep breathing, mindfulness, and meditation into your routine, you create space for both mental and physical relaxation. These practices support muscle recovery by lowering inflammation and allowing your body to heal more effectively.

Tip 6: Utilize Active Recovery Workouts

Instead of skipping movement entirely, helping sore muscles after workout sessions can be as simple as incorporating active recovery. Low-impact exercises like walking, gentle yoga, or foam rolling increase circulation without overloading fatigued muscles. Active recovery prevents stiffness and keeps your body in motion, helping you recover faster. These activities help reduce soreness by encouraging muscle engagement while still allowing the body to rest.

Common Mistakes to Avoid When Dealing with Sore Muscles

While some soreness is inevitable, certain habits can make muscle pain worse or even lead to injury. Avoid these common mistakes to ensure proper recovery:

1. Skipping Recovery Sessions

Recovery is just as important as training. Skipping stretching, foam rolling, or rest days can hinder healing, leaving muscles tight and stiff. Incorporating regular recovery sessions helps improve flexibility, release tension, and prevent muscle imbalances, aiding overall recovery. Prioritize recovery for long-term progress and reduced soreness.

2. Ignoring Warm-Ups

Skipping warm-ups can increase muscle stiffness and vulnerability to injury, especially when muscles are already sore. A proper warm-up increases blood flow activates muscles, and improves joint mobility, preparing your body for exercise. Always take 5–10 minutes to warm up before starting your workout, especially if you’re sore.

3. Pushing Through Pain

Muscle soreness is normal, but sharp or intense pain should never be ignored. Pushing through pain can worsen injuries and delay recovery. Always differentiate between general soreness and potential injury, and listen to your body when it signals the need for rest. Taking a break when needed can prevent long-term damage.

Megan in a brown sports bra posing against a white wall

Recover, Reset, and Keep Moving

Muscle soreness doesn’t have to hold you back. By prioritizing stretching, yoga, and active recovery, you’ll reduce discomfort and get back to feeling stronger in no time. The Sculpt Society’s recovery programs offer a structured way to help your body recover, improve flexibility, and ease soreness, whether you're working through a new routine, bouncing back after a long break, or following a bride workout plan to feel your best for the big day. Keeping movement consistent, even on rest days, makes a difference.

With a balance of exercise, hydration, and mindful care, your muscles will thank you. Ready to recover smarter? Explore our recovery programs at The Sculpt Society to support your fitness journey today!