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


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