I have been actively working out for almost 2 years now. While I may be on my a-game. There are certainly days that sore and stiff muscles hamper my fitness goals.

Killer workout that always leaves you feeling great and gets the endorphin's going. However, it can sometimes leave your body sore. No pain, no gain... right?!
Killer workout that always leaves you feeling great and gets the endorphin’s going. However, it can sometimes leave your body sore. No pain, no gain… right?!

We all have heard the saying no pain, no gain… but sometimes it is important to remember that we need to put ourselves and our body’s first. The last thing you want to do is overwork your muscles. You want to find methods that help soothe muscles and in turn help to reduce and limit the possibility of injury. Taking rest days are certainly key, as it helps your body recover, but what else can you do to help soothe sore muscles post workout?

Here are some of my favourite methods to relieve sore, achy muscles post-workout:

  1. Cool-Off. Re-hydrate post-workout with a nice, tall cold glass of ice water. Jump in a cold shower or in a tub of ice water. Apply a cold compress. All of these approaches are effect ways to soothe sore, stiff muscles. It’s proven that the coolness helps reduce inflammation.
  2. Apply Heat. Run yourself a hot bath. Apply a heating pad or hot compresses. Heat helps increase blood flow, so by applying it to the problem area it helps promote the healing of small tears.
  3. Soak in an Epsom Salt Bath. This goes hand in hand with applying heat. Run yourself a hot bath, add a cup of epsom salt and soak for 15 to 20 minutes. Epsom salt soaks helps relieve stress, inflammation and ease pain making it a beneficial way to treat and soothe your sore, achy body. Epsom salt is high in magnesium, which is why it is a great way to go about detoxifying your body. Just be sure to stay hydrated!
  4. Consume Protein & Stay Hydrate. If you just finished a high-intensity exercise, which involved resistance or strength training your body will need protein as the muscles work to rebuild themselves. Post-workout I always opt for apple slices with natural peanut butter, a protein shake or a greek yogurt. Be sure to also get in your 8 glasses of water daily. Staying hydrated is imperative!
  5. Get a massage. Do you have benefits through your employer? If so take advantage of them, and reap in their benefits. Through our benefits plan we get a certain amount allocated per year for therapeutic purposes. This includes trips to visit a registered massage therapist. If you can, make a point to squeeze in a visit to see a massage therapist quarterly. Massages are a great way to relax, unwind and relieve sore, stiff muscles. A great way to pamper yourself! Guilt-free!

    Gorgeous view from a spa I visited in May. So serene!
    Gorgeous view from a spa I visited in May. So serene!
  6. Stretch it out. Be sure to incorporate warm-ups and cool-downs in all of your workouts. Not only that take the time to stretch. Every few days I throw in a 20 minutes yoga and flexibility or stretch to my exercise routine. Stretching helps make new muscle fibers more elastic. Therefore reducing the risk of potential injury.
  7. Follow an Exercise Calendar. If you participated in a high intensity (HIIT) program yesterday. Take it low-key the next day by doing cardio. Cardio is a great way to keep active, stretch out stiff muscles and warm up your body. As mentioned above, heat helps increase blood flow in the body, which helps alleviate pain from small tears related to muscle injury.
  8. Use muscle relief ointments. One of my favourite brands is Deep ReliefDeep Relief Heat SprayUsing an ointment like Deep Relief Heat Spray is a safe and effective treatment option that provides fast acting pain relief on contact. These products include topical analgesics, which have active ingredients that absorb quickly into skin target sore muscles and provide fast-acting pain relief. Products like the Deep Relief Heat Spray stimulate blood circulation and produce a warming sensation to relax sore muscles. Perfect for everyday muscle and joint aches or chronic pain.
  9. Use ibuprofen. When all else fails, it is okay to sometimes rely on ibuprofen to help alleviate the pain from muscle soreness. While it can’t heal your problem area, it can help reduce the pain that accompanies it.
  10. Take rest days. Plain an simple. Don’t over-exert your body. It needs time to rest and recuperate. For every 5 to 6 days of exercise, I take 1 or 2 rest days. It all depends on the intensity of my workouts that week.

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Disclosure: I received Deep Relief Heat Spray to help cultivate this post. No other compensation was received. All opinions are those of my own.

78 Comments on 10 Ways to Soothe Sore Muscles Post-Workout

  1. Debbie W
    October 11, 2013 at 4:14 pm (4 years ago)

    Right now I am going to physio and getting hot packs. I would like something for those in between moments.

    Reply
  2. Elizabeth Matthiesen
    October 11, 2013 at 4:17 pm (4 years ago)

    I use a grain filled cloth sack which is either heated in the microwave or put in the fridge. It’s not always the same thing that relieves the aches and pains.

    Reply
  3. Victoria Ess
    October 11, 2013 at 4:25 pm (4 years ago)

    A sauna.

    Reply
  4. Winnie B
    October 11, 2013 at 6:20 pm (4 years ago)

    Pain killers and heat pack

    Reply
  5. lisa bolduc
    October 11, 2013 at 7:14 pm (4 years ago)

    i get my husand to rub my back! especially since i am preggo, i can get him to pretty much rub me all the time. lol

    Reply
  6. Julie Bolduc
    October 11, 2013 at 8:05 pm (4 years ago)

    Medication!!!!

    Reply
  7. 409cope
    October 11, 2013 at 8:09 pm (4 years ago)

    I stand in a hot shower and use a heating pad.

    Reply
  8. Erika B
    October 11, 2013 at 8:51 pm (4 years ago)

    advil, hot bath, hot compresses

    Reply
  9. lynn clayton
    October 11, 2013 at 10:06 pm (4 years ago)

    hot bath and heat rub

    Reply
  10. Judy C (Cowan)
    October 12, 2013 at 12:39 am (4 years ago)

    Medication and heating pad

    Reply
  11. Heidi C.
    October 12, 2013 at 3:05 am (4 years ago)

    Hot showers, heating pads and pain relief cream are my go-tos.

    Reply
  12. Dianne Melnick
    October 12, 2013 at 3:31 am (4 years ago)

    pain killers

    Reply
  13. jen s.
    October 12, 2013 at 3:50 am (4 years ago)

    usually just try to rub them out myself and often use robaxacet (i know i spelled it wrong!)

    Reply
  14. krystyl olson
    October 12, 2013 at 3:53 am (4 years ago)

    HOT BATH!

    Reply
  15. elaine bolduc
    October 12, 2013 at 11:53 am (4 years ago)

    I’ve been using a rub I have here at home, but it is not the best. so I would be willing to try something new

    Reply
  16. Darlene Schuller
    October 12, 2013 at 4:15 pm (4 years ago)

    I take very long soaks in the tub and use A535.

    Reply
  17. Andrea Amy
    October 12, 2013 at 6:43 pm (4 years ago)

    hot baths and my hot water bottle

    Reply
  18. Tanis
    October 12, 2013 at 9:43 pm (4 years ago)

    A nice hot bath! Or hubby’s massages!

    Reply
  19. Karry Knisley
    October 13, 2013 at 11:06 am (4 years ago)

    A massage but it is impossible to get one lol

    Reply
  20. Cynthia Labrador
    October 13, 2013 at 5:45 pm (4 years ago)

    I usually go about soothing my sore muscles by soaking in an epsom salt bath or just suffer. I’d love to try Deep Relief!

    Reply
  21. Marla
    October 13, 2013 at 10:48 pm (4 years ago)

    Stretching

    Reply
  22. darlene boyle
    October 14, 2013 at 4:13 pm (4 years ago)

    ANALGESICS only and time

    Reply
  23. HL
    October 14, 2013 at 4:19 pm (4 years ago)

    I love soaking in a hot bath, with candles, a good book, & glass of wine – having time for it is the challenge.

    Reply
  24. Michelle Barg
    October 14, 2013 at 4:44 pm (4 years ago)

    Spinal alignment (chiropractor) warm up, stretch AFTER exercise

    Reply
  25. Belinda McNabb
    October 14, 2013 at 5:22 pm (4 years ago)

    A nice hot bath and pain killers usually help a bit

    Reply
  26. Alana
    October 14, 2013 at 5:56 pm (4 years ago)

    I use a magic bag warmed in the microwave and it doesn’t always do the trick but it helps

    Reply
  27. KateOJ
    October 14, 2013 at 7:12 pm (4 years ago)

    Ibuprofen & stretching. Followed by relaxing & dreaming of owning a hot tub. 😀

    Reply
  28. Brenda
    October 14, 2013 at 7:59 pm (4 years ago)

    I find that eating some form of protein helps soreness compared to when I don’t eat protein after.

    Reply
  29. Dreena
    October 15, 2013 at 1:23 am (4 years ago)

    Hot bath and some sort of rub/cream.
    Cheers.

    Reply
  30. chloe
    October 15, 2013 at 11:49 am (4 years ago)

    I workout 3 times a week to get my prebaby body back and im soooooo sore! I usually take baths with epsom salt but witha newborn taking a long bath is virtually impossible this would totally help

    Reply
  31. Nicole Havers
    October 15, 2013 at 1:42 pm (4 years ago)

    A hot bath works, and a massage if you can get one 🙂

    Reply
  32. Alisha
    October 15, 2013 at 1:51 pm (4 years ago)

    I like to use tiger balm. It heats my muscles and makes them feel better. I also use a ‘Magic Bag’ which is a microwavable bag that you can use to apply heat also and lots of stretching and a proper cool down after exercise will definitely help to prevent stiff sore muscles the next day

    Reply
  33. Joanne Guay
    October 15, 2013 at 2:33 pm (4 years ago)

    Hot shower and a massage

    Reply
  34. Dianne
    October 15, 2013 at 2:53 pm (4 years ago)

    My Mom won one of the Deep Relief heat kits directly from the Company and swears by this stuff. She’s a chronic pain patient and it helped her pain tremendously.

    Reply
  35. susan
    October 15, 2013 at 3:57 pm (4 years ago)

    advil and rest

    Reply
  36. Cyndy Abell
    October 15, 2013 at 4:00 pm (4 years ago)

    soak in the tub

    Reply
  37. Kelly Mahoney
    October 15, 2013 at 4:22 pm (4 years ago)

    I use alot of depp heat rubs i also soak in a tub with epsom salts some times it gives relief but not long lasting relief i work a very manual labor job so sore muscles and aches and pains are part of my life , i also found out 2 years ago i have osteo arthrirtis which can get painful so this prize pack would be awsome thanks for the chance

    Reply
  38. Sharyn
    October 15, 2013 at 4:47 pm (4 years ago)

    Hot Tub

    Reply
  39. Lynn MacGillivray
    October 15, 2013 at 4:49 pm (4 years ago)

    A hot bath or shower with a massage.

    Reply
  40. Deanna
    October 15, 2013 at 4:56 pm (4 years ago)

    Hot tub and massage

    Reply
  41. RICHARD CORKUM
    October 15, 2013 at 5:03 pm (4 years ago)

    Med’s and Deep Relief

    Reply
  42. Rachel Burt
    October 15, 2013 at 5:05 pm (4 years ago)

    I usually take a long hot shower, and if I can I’ll get someone to give me a massage (though it only really works if I give them one back…).

    Reply
  43. Allison R
    October 15, 2013 at 5:36 pm (4 years ago)

    Heating pad, hot bath and pain relief creams

    Reply
  44. Jeanette Jackson
    October 15, 2013 at 6:53 pm (4 years ago)

    I like soaking in a hot bubble bath

    Reply
  45. Judy
    October 15, 2013 at 7:02 pm (4 years ago)

    A long, hot bath soothes my aching muscles.

    Reply
  46. Jo Ann Moffatt
    October 15, 2013 at 7:30 pm (4 years ago)

    An ice water bath is the perfect way to relieve my sore muscles as it stops the lactic acid ( which causes sore muscles ) from building up enough to cause pain.

    Reply
  47. klocke
    October 15, 2013 at 7:50 pm (4 years ago)

    I take a warm bath and soak in Epsom salts. I also use my heating pad.

    Reply
  48. Lori B
    October 15, 2013 at 8:09 pm (4 years ago)

    ideally a hot tub, I am still begging hubby for one

    Reply
  49. tera
    October 15, 2013 at 10:01 pm (4 years ago)

    i always have sore muscles after i workout, especially in my shoulders and calves! ughh! help!:)

    Reply
  50. Karen W
    October 15, 2013 at 11:05 pm (4 years ago)

    A nice hot soak always makes me feel better.

    Reply
  51. Lisa Smith
    October 16, 2013 at 1:20 am (4 years ago)

    A hot bath or a rub down

    Reply
  52. Cynthia Joncas
    October 16, 2013 at 1:37 am (4 years ago)

    Could really use this

    Reply
  53. Jane S
    October 16, 2013 at 2:49 am (4 years ago)

    A hot bath and massage.

    Reply
  54. Lianna
    October 16, 2013 at 2:57 am (4 years ago)

    Tea, bath and the powers of my mind 😉

    Reply
  55. christina
    October 16, 2013 at 5:07 am (4 years ago)

    I like to soak in a warm tub with Epson Salt. it relieves a lot of soreness and inflammation believe it or not. Then I like to have my partner rub my body down gently with A535, or another type of muscle pain relieving creams. Then I lay in bed and read, relax and my sweet and dear partner (the best in the world) would lay down and read to while rubbing my back gently until I fall asleep. Isn’t that wonderful.

    Reply
  56. Karine
    October 16, 2013 at 2:14 pm (4 years ago)

    Relax and don’t work it hard

    Reply
  57. Dorlaine Simmons
    October 17, 2013 at 12:06 am (4 years ago)

    I use a heating pad and ice pack

    Reply
  58. l p
    October 17, 2013 at 1:32 am (4 years ago)

    hot shower with a massaging shower head. thanks

    Reply
  59. Jenn G
    October 17, 2013 at 1:52 am (4 years ago)

    I love a good massage to relieve achy muscles!

    Reply
  60. Rhoda Blake-Hudson
    October 17, 2013 at 1:36 pm (4 years ago)

    a good massage

    Reply
  61. Holly Messana
    October 17, 2013 at 6:09 pm (4 years ago)

    A massage and a soak in the tub would be great.

    Reply
  62. Angela Mitchell
    October 17, 2013 at 6:42 pm (4 years ago)

    A hot bath or a massage from my husband.

    Reply
  63. Andrew P
    October 17, 2013 at 8:53 pm (4 years ago)

    Typically a massage or a heating pad

    Reply
  64. Melina Fougere
    October 18, 2013 at 1:06 pm (4 years ago)

    I like a hot massage shower, followed by heating pad and ointment! 🙂

    Reply
  65. SueSueper
    October 18, 2013 at 8:59 pm (4 years ago)

    I try to relieve by stretching and moving more.

    Reply
  66. Amber
    October 20, 2013 at 1:35 am (4 years ago)

    I use me 2 magic bags right now.

    Reply
  67. mandy
    October 21, 2013 at 4:31 am (4 years ago)

    i’m not sure what they’re called, but at certain gyms they have this foam piece of roller. I like to roll my back, legs and arms to relieve tightness of my muscles. It is relaxing and it really helps!

    Reply
  68. Nadia
    October 21, 2013 at 4:57 am (4 years ago)

    Hot shower and taking it slow.

    Reply
  69. missbobloblaw
    October 21, 2013 at 5:49 am (4 years ago)

    A hot bath, massage and pain killers!

    Reply
  70. Jennifer Romanick
    October 21, 2013 at 6:30 pm (4 years ago)

    Meds, heat/cold packs, massage.

    Reply
  71. natasha severson
    October 22, 2013 at 12:05 am (4 years ago)

    my bf rubs me

    Reply
  72. tanyab79
    October 22, 2013 at 5:02 pm (4 years ago)

    usually take IBprofen but love massages

    Reply
  73. Anna W
    October 22, 2013 at 6:51 pm (4 years ago)

    I like a hot bath with Epsom salts in it!

    Reply
  74. Lori Bazan
    October 22, 2013 at 10:17 pm (4 years ago)

    A hot bath and then a massage from my husband. He is not always available so in those times I would love some deep relief!

    Reply
  75. Nancy T
    October 23, 2013 at 6:33 pm (4 years ago)

    A soak in the Jacuzzi tub. 🙂

    Reply
  76. Crystal Englot
    October 24, 2013 at 11:18 pm (4 years ago)

    Right now I use a steaming hot shower to relieve muscle aches and pains

    Reply
  77. Christy Martin
    October 25, 2013 at 2:40 pm (4 years ago)

    I usually just ride it out. If it is really irritating I use the heat packs.

    Reply

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