What To Do For Sore Muscles: Three Simple Tips

Yoga is a good way to stretch your body

What To Do For Sore Muscles: Three Simple Tips

If your muscles ever felt sore after working out I will tell you what you can do to relieving them. So what to do for sore muscles?

First, we have to analyze why our muscles are getting sore. Muscle soreness is caused by little damages in our muscle fibers while working out. This is actually a good sign because it means that we have done our workout correctly and that we have surpassed our comfort zone. Our brain will send a signal to our muscles to adapt and prepare for the next time. Our body needs to get ready because it thinks that next time the intensity will be the same or higher. Our muscle fibers will grow and multiply, that means that we will get stronger, fitter, and more in shape. It is just an adaption for the next workout. This doesn´t mean that every time that we work out we will have sore muscles. After a while of constantly working out, our body will get used to it and we won´t have any pain. Only when we change exercises and stimulate new muscle groups which were not used to being worked out, it can happen again.

What To Do For Sore Muscles
Improving step by step

Normally, it happens at the beginning of our workout and lifestyle change. Later when we want to train at peak levels, surpass our limits and search for more complicated and harder workouts, muscle soreness can come back. But again, it will be only a matter of time and constant training to get rid of it. Personally, when it happens to me and I focused on certain muscles in the training, and after that, exactly that muscles are aching I know that I worked out correctly. It’s an indicator that you did it right! So don’t worry about aching muscles, because it only means that you are doing something that you haven’t done before. It is not a signal to stop, it just means that you are growing and achieving your goals and that you are doing something new. It is like a pair of new shoes, at the beginning maybe your feet will hurt or you even get blisters, but after a while, your feet will heal, the blisters go away and you will walk better in them as before. I tell you more, after working out for a while you will even be searching for muscle soreness because you are not sure anymore if your workouts are bringing you closer to your goals. You will ask yourself if you are even developing and get better. It is an indicator that your body is making changes.

First Tip: Get Used To Your Workout Routines

When you start working out or you start with a new workout routine in most cases your muscles will be aching the next day, and even more the day after. When you get used to your workout routine, normally after the third or fourth time you do it, your body will be adapted to it and knows how to handle it. Give it some time to know what you want from it and be patient for some workouts, you are going step by step and not everything at once. Rome wasn’t built in a day!

Second Tip: Stretch Your Body

Another good tip to alleviate your sore muscles is to stretch before, during, and after your workouts. Stretch your whole body softly and slowly for about 5 minutes before starting, it is even better if you are a little warmed up by jogging a little, walking or doing five minutes of jumping rope. Stretch after every set the body parts which you have engaged, in addition, it will help you to improve your training as more blood and oxygen is pumped through your muscles and you will have more energy for your next set.

What To Do For Sore Muscles
Yoga is a good way to stretch your body

The same effect is achieved after completing the workout, take 5 minutes after it and stretch your whole body. Your fibers will get longer and more flexible, that makes you feel lighter and healthier during your day. It prevents a lot of back pains. Thai Chi and Yoga is deeply rooted in Asian cultures and are practiced every day in order to balance the body energies, get a calmer and clearer mind, get more flexible muscles, but also to prevent column problems and pains. Most of our pains are in the back and neck because during the day we are making wrong movements or we sit in a position which is not ergonomic and healthy for our backs. We don’t notice it because we are distracted by our work and need to focus on what we are doing, therefore we forget to sit in a correct straight position. Stretching will prevent many pains in the future, not only for our muscles but in our lives.

Third Tip: Nutrition

We can contribute a lot to our nutrition to prevent and alleviate muscle pain and soreness. The first thing we should do is drinking water and tea. I personally drink green tea and ginger tea for prevention, but most of all because I like them a lot. They just make me feel lighter and healthier. There are fruits such as bananas that can help you a lot because they are full of important minerals, predominantly magnesium and potassium.

What To Do For Sore Muscles
Bananas contain a lot of magnesium

You should eat foods that have an elevated level of magnesium and potassium. Magnesium is the fastest alleviator of sore muscles. You can find it in bananas, cereals, oatmeal, nuts, almonds, pumpkin seeds, cocoa, amaranth, quinoa, sesame seeds and magnesium supplements. It is an essential mineral for our body and brain functions. If you are not ingesting enough magnesium your muscles can hurt, but in addition, you can get a headache, feel dizzy, nervous, confused, without energy, and irritable and you even don´t know where it is coming from!

If you have sore muscles and you don’t achieve to eat all the recommended foods Click here to go directly to my product review about the best protein powder for vegetarian women!

I hope you have enjoyed reading this article and if you have any questions, leave a comment below and I will be more than happy to answer you.

Ciao for now!

Talk to you soon.



  1. Hi Simon

    What a co-incidence as I read this article.

    I ran a 32km race yesterday and my muscles are feeling a bit sore.

    But, this is where I agree with your article totally. Although my muscles are aching, I know I ran well and that the workout was fantastic.

    The 3 steps you give on treating sore muscles are on point.

    I did exactly that yesterday.

    Thanks for sharing your thoughts.


    • Hi Peteni,

      thank you very much for you feedback and comment. I am happy to know that my tips helped you. That is fantastic! 32 km is really a great achievement and an indicator of a very fit person. You are great! Go on doing what you do.

      That is true, the fact of sore muscles can be positive if you know what you are searching for. It is an indicator that you did a good workout and that you excel in your training.

      Thank you again for your feedback on the post and have a great day.



  2. So muscle soreness is not a bad thing. It means that what we do is effective. But I guess there is a certain degree to it.

    I must confess to you though that I don’t stretch the way you recommend. I only do it after my workout. I warm up a little before to get the blood running, but I only stretch once my workout is done.

    And I agree that having something like a banana along with a protein shake can help prevent cramps.

    • Dear Guy,

      you are right! Muscle soreness is not a bad thing till certain degree. To begin, you should look for your safety first, and never get hurt, that means also that you know when to stop your workout.

      Many people don´t stretch correctly and have aching muscles or joints after a time. I would say if you stretch before or after and you do it correctly and for a good amount of time, you can only stretch after the workout. Every body is different.

      In my workouts I always carry one banana with me, for having a boost of sugar if I need it and for preventing cramps. That can be very helpful sometimes.

      Thank you very much for your comment and have a nice day!



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