5 Ways to Get Rid of Muscle Soreness

Say goodbye to painful trips down the staircase.

a split image of someone grabbing his leg and another person grabbing his arm

We all dread the after effects that may come after subjecting yourself to an intense workout — DOMS.

There are some DOMS that are quite easy to get along with and then there are other times after training calves or quads when you can’t dare to walk down a flight of stairs.

Some feel that if they aren’t sore the day after training, they didn’t work hard enough. This just isn’t the case. However, there is some sense of reward for being sore the day after training and you often feel a little heartbroken if there’s no pain.

But if you’re someone who wants to keep DOMS to a minimum the day after training, then here are 5 ways to get rid of muscle soreness and reduce the pain.

1. Train Lighter Instead of Avoiding It Altogether

a woman holding a 5 pound dumbbell

Our natural instinct is to avoid doing something if that specific something causes us pain. The same goes more post-workout muscle soreness.

Many people think that they should avoid working out entirely, but this isn’t the best way to go.

You can still hit the weights but keep the amount of weight reasonable.

I’ve had days where my muscles are aching and screaming from soreness but a few minutes into my workout the pain begins to subside and you’re able to move around more easily.

So, instead of taking an entire day off from training, try having an active recovery day instead. That will be more beneficial than if you were to skip a workout entirely.

2. Have A Cool-Down Routine

Many people leave the gym as soon as they finish their last set and fill up their shaker cup.

The importance of stretching after a workout has gone unnoticed in the eyes of many gym goers. People don’t take the time to cool down and stretch after working out.

Stretching after a workout helps to alleviate muscle tension as well as lactic acid buildup in the bloodstream. Don’t get me wrong, stretching won’t get rid of all the soreness but it will certainly aid in improving how you feel after working out.

Not only will you reap those benefits of stretching, but you will also be able to increase your range of motion and overall flexibility.

3. Use Proper Supplementation

The role that proper supplementation plays on recovery is a big one.

There’s a reason why so many bodybuilders supplement with whey protein after a workout, albeit not for the reasons happening inside their bodies.

Consuming a protein shake containing whey isolate after your workout may help to reduce plasma lactate dehydrogenase levels. This means that by decreasing the levels of plasma lactate dehydrogenase, you’ll be able to reduce the muscle soreness that you experience.

a reese's protein shake

Not only will protein decrease you muscle soreness, but the amino acids in the protein shake will also assist in muscle repair and recovery.

4. Use a Caffeine-Loaded Pre-Workout

We all need a little pre-workout in our lives. Pre-workout is the cornerstone for most gym rats’ workouts — without it, they’d not be alive right now.

It seems like there’s a little more to pre-workout than an addiction. Pre-workouts containing high amounts of caffeine could also help in easing muscle soreness.

A recent study gave two test groups pre-workout before their workout sessions. One group was given a pre-workout loaded with caffeine, while the other group was given a placebo.

The group who had consumed the caffeinated pre-workout had reduced levels of muscle soreness following the days of their workouts. While the placebo group had experienced muscle soreness as usual.

But remember that there are some pretty nasty side-effects to consuming too much protein, so keep it within reasonable levels.

5. Consume Tart Cherry Juice

a cluster of tart cherries

A study was conducted on the effects of tart cherry on marathon runners. The study was published in the Scandinavian Journal of Medicine and Science in Sports.

10 runners drank the tart cherry juice a day before the marathon and then again 48 hours afterwards. Another 10 runners were given the placebo at the same times that the tart cherry group were given their liquids.

The first group showed signs of recovered isometric strength much faster than that of the placebo group.

It is believed that the antioxidant properties of tart cherry juice may help to support recovery, muscle function and also reduce muscle soreness.


Muscle soreness isn’t the most sought-after experience that any gym goer chases. Instead, it’s a by-product of the efforts that we put in at the gym.

This by-product can often be quite miserable and cause discomfort and irritation throughout our everyday life, as well as have a negative impact on our productivity.

If you’d like to keep muscle soreness to a minimum or even get rid of muscle soreness altogether, then try doing these pointers that we’ve listed to see if it helps you and improves your post-workout levels of muscle soreness.

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