How to Avoid Getting Sore After Working Out

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out is great because it makes you feel good. The benefits of a daily workout schedule can have a positive effect on your mental state. When you work out, your body releases endorphins, which are a form of natural painkillers produced by your body.[1] The benefits absolutely outweigh the negatives, and yes, there are some negatives.

Most of the complaints I hear about working out are associated with soreness or reduced energy working out. This causes people to not maintain their workout schedule because they can’t recover in time. The soreness remains longer than they anticipated, and this, as mentioned, throws their schedule completely off. I know the feeling firsthand because it’s something that has happened to me many times. After coming home, I would feel drained and not up to continuing my schedule.

A personal trainer provided me with some useful tips on how I can reduce post-workout soreness from occurring. Incorporate these helpful tips and tricks to your workout plan today!

Careful with Form

If you have been in the gym before and had the chance to talk to someone experienced, they’ll tell you that form is very important. Exercise while paying attention to form will reduce the likelihood of injuries and soreness. The less soreness you feel, the more you’ll be ready to hit the gym the next day.[2]


It’s widely known that stretching is the first line of defense to prevent soreness after working out. During an intense workout, you are contracting and lengthening your muscles. Afterwards, through a nutritious diet, you’ll be repairing them to become stronger and more toned. By stretching for 5-10 minutes before a workout, you are causing your muscles to become looser, helping with the contraction process.


Much of the soreness you experience occurs when there is a delay in the muscle repairing itself. You need to make sure you get enough healthy proteins, carbohydrates, and fats because they all play an important role in muscle repairing.[3] Maintain a balanced diet that is high in protein, especially when working out. It’s also important for you get 7-8 hours of sleep daily. While sleeping, your body is in high acceleration where it repairs muscles and other important functions.

Massage Therapy

In a recent study, it was determined that a certain type of massage can help with muscle soreness. This type of sports massage is called Cytokines, which targets the connectivity of the tissue covering the muscle. It’s performed by a licensed massage therapist who uses different techniques to hit specific areas prone to soreness. Many of the top athletes who are on a vigorous schedule will visit sports clinics for therapy.

The good news is, due to the popularity of health and fitness, you have more sports massage clinics opening out there. This has made them more affordable, which is why more people are beginning to understand how regular visits help reduce soreness. Receiving a sports massage on a regular basis can increase endurance, fluid movement, and recovery time.[4]


If all else fails, then you can always take a painkiller to help with soreness. If you decide to proceed with this approach, then take non-steroidal anti-inflammatory drugs, like Ibuprofen, which can relieve pain. However, it’s very easy to get hooked on these, especially if soreness becomes common after working out. I would recommend you use this as your last approach if soreness becomes absolutely unbearable.

Final Thoughts

The positives of working out always outweigh the negatives. The next time you’re after working out, try some of the methods above, which I’m sure will help.

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