Empower Fitness Blog

RSS -- Grab Empower Fitness RSS Feed

Share Your Moment of Truth Here

Newsletter Signup

Make your move! Become an Empower insider today to receive expert advice on fitness and nutrition, tips, and tricks; as well as exclusive workouts, discounts, and more!

Captcha Image

What Can I Do To Help Muscle Soreness After Exercising?

- Tuesday, May 01, 2012
Answered by: Rachel Howe

Did you know that how you treat your body in the minutes and hours after you exercise has a direct effect on not only muscle soreness, but also muscle strength and growth, and staying hydrated?

What to do first: Cool Down
When you are done exercising, the first thing you need to do is cool down. Even if running was all that you did, you still should do light cardio for a few minutes. This brings your heart rate down at a slow and steady pace, which helps you avoid feeling sick after a workout. Walking on a treadmill for five minutes is a good and easy way to cool down as well.

Next Up: Stretch
After a workout, muscles naturally contract. Stretching prevents muscles from shrinking and allows them to rebuild, which allows you to get the full benefit from your efforts. Stretching after exercise also relaxes your muscles, helps speed circulation to joints and tissues, and helps removal of unwanted waste products, which helps to reduce muscle soreness and stiffness.

Drink Water!
After your workout, you need to keep replenishing your fluid levels. It’s recommended that you drink 2-3 cups within two hours after you have finished. Then, drink water regularly afterwards. You may not feel thirsty anymore, but you still need to replenish yourself to avoid getting dehydrated.

Last but not least: Refuel
Eating is one of the most important items to do after a workout. You need to replenish the carbs you have burned through as well as repair your muscles and boost your energy level. It’s recommended that you eat within 90 minutes of your workout, but the sooner the better. Look for foods that are packed with complex carbohydrates and high in protein, like a tuna sandwich on whole wheat bread.

So, the next time you complete your workout, remember to follow these post-workout tips to get the most out of exercising!

Recent Posts


chest and biceps stretch dumbbells body training sessions low-fat chocolate milk motivate yourself fitness experts workout warm-up early afternoons resistance cords women boxing fitness path toning rachel howe body workouts optimism condiments boxing Mountain bikes late mornings fitness equipment best and most fun exercise fit gin miller Professional boxer Jaime Clampitt exercise equipment quick workout 7 dimensions of wellness body workout tanning maintain workout schedule #makeyourmove challenge sleep measure weight loss being empowered carbohydrates indoor exercise kettlebell workout with DVD exercising on a regular basis labor day weekend Cardio Core and More Fitness Hoop fitness motivation whole grain bread losing muscle intense exercise aerobics cardio session vegetables climbing makeup lifting weights burning off calories dedicated workout time routine exercise running workout routine healthy meals for family de-stress low-caroie option positive energy Christmas dinner Boxing Workout DVD improving quality of sleep snacks empowerment body-sculpting workouts workout regimen heather hawk great workouts fitness posture protein Ultimate Core Trainer weight loss build muscle cold or illness falling asleep healthy body yoga for mothers mid-day workout extra workout time weight exercises holiday workout guide staying motivated long term Tai Chi symptoms of stress how to reduce stress another word body fat strength cardio exercise health body rest body posture fitness goals sleep difficulties workout session exercise routine healthy lifestyle push-ups back stretch Swing Yourself Strong mindless snacking Empty stomach exercise fitness fun EMPOWERED ab fitness buff empower fitness EmpowerYourself increased muscle rest and recover toddler energy weight training eating habits training positive attitude training equipment exercise outdoors most effective upper body strength fruits post-workout meal jump rope post-workout recovery dips workout regularly breathing techniques Cardio Core Fitness Hoop walking exercise intense strength training drink water cardio exercises food burn Increase energy for workouts burn off interval based training strength exercises swimming long walk Boxing Boot Camp staying in shape combine activities step and strength classes tips on how to sleep better nutrients dividing muscle groups burn-off calories steamed vegetables empowering yourself reduced fat cardiovascular exercise total body routine Scented Stress Balls post-workkout drinks Waist Trimmer Belt Empower muscles ad ball bench weight training moderate intensity cardio good body posture light cardio body shape motivation wellness hamstring stretch what it means to be EMPOWERED Empower 3-in-1 Kettlebell push-up S.M.A.R.T. training exercises ab ball jumping rope plankaday workout motivation fall and winter receipes stretch before exercising Striking Beauties Boxing Gym for Women diet Cardio Core Hoop step platform routine 30-minute workout cardio stepping working out staying consistent treadmill stretching after exercise burn calories pilates calorie cool down cardio sessions snacking core cookout carbs nutrition Metabolism core training Swing Yourself Slender fitness instructor tips to reduce stress 2-in-1 Combination Weighted Speed Rope plank stress tips flexibility exercises women motivational tools and triggers personal trainer healthy weight save up to 100 calories cut calories regular exercise power lifting stretch exercise regimen stretching positive life fitness training womens fitness climbing mountains general cardio enthusiast seasoned fitness professionals cardio workout health educators workout regime reducing stress weighted speed rope Sleeping not falling asleep snack post-exercise Portable Pilates Studio cardio training noshing drop extra pounds best foods after strength training healthy option turbo tone strength training healthier body salads gym exercise outside calorie count Burn Off Thanksgiving Day Calories fresh air Pilates Weighted Body Toner exercising Empower Workout Yoga fitness regime getting rid of cellulite calories jump ropes lunge dry bun elleptical exercises quad stretch relaxation Active, Healthy, and Strong monitor weight loss losing weight biochemical stress using muscles slow jog exercise quality of sleep work out body building natural tanning walking biochemical process boxing training calorie content meal tone down eating right great seat cardio workouts Bag Boxing healthy family dinners endurance tasty meals crockpot meals workout schedule with parter women empowerment workout indoor targeting developing muscle physio ball workouts health and fitness refuel holiday workouts cruising streets Summer Adjustable Weighted Bar Empower products lift weights working from home burning calories losing fat good sleep take time to stretch circuits make your move how do I lose weight cut 100 calories tempting foods walking on treadmill total body effective workout post-workout recovery shake Low glycemic foods pre-workout oxygen feeling empowered stertching Liposuction stretches healthy options cardiovascular fitness improve sleep group exercise graduated sized dumbbells resistance bands family fitness boxing workout empowering morning exercisers core workout Empower's Boxing Boot Camp with 12 Rounds Workout DVD kathy stevens 3-in-1 Kettle bell professional female boxer targetting skim milk rest your body mindfulness dial it down for a day lose weight stress cardio best time to workout fitess know-how Swing Yourself Sexy hiking fitness levels working up a sweat Fatigue proper diet healthy eating Walking Vest adjust weight weights relaxation techniques burn off calories formal exercise muscle and strength growth