How to Avoid Sore Muscles

Performing any type of physical activity, including working out, can cause delayed-onset muscle soreness (DOMS). Most bouts of soreness should only last for 24-72 hours, but there are ways to almost entirely avoid DOMS. Boost your muscle health in advance by eating a healthy diet full of antioxidant-rich foods. When you are performing a physical task, take your time and keep an eye on your posture. After the task is done, take a soothing shower and loosen any sore muscles with a foam roller.^[1]

EditSteps

EditAvoiding Muscle Soreness before Exertion

1. Vary your exercise routine. If you perform the same action day after day, then your muscles will grow fatigued and overly tired, instead of strengthening. Mix up your physical activities by doing both cardio and weight training. Take a yoga class, do some water exercises, or plan a quick bicycle ride.^[2]
   
   • Creating an exercise schedule will help you meet your health goals while adding variety. For example, on Mondays you might consistently take a yoga class, whereas Fridays are for cycling.
2. Eat of protein every 3 hours. Plan your meals around healthy proteins, such as chicken, fish, legumes, soy, milk, and eggs. Eat filling snacks, such as almonds or Greek yogurt, in between meals. Protein helps build muscle tissue.^[3]
   
   • If you don’t currently have this amount of protein in your diet, it’s not necessary to jump to these levels immediately. Instead, gradually add more proteins into your meals and monitor how your body responds.
   • You can also drink some of your proteins by making healthy shakes using Greek yogurt, milk, and whey powder. Use a milk substitute, like almond or soy milk, if you need to.

EditMinimizing DOMS

1. Warm up and cool down for 5-10 minutes each. Do a slower version of your exercise before and afterwards. Walk at a brisk pace before running. If you are strength conditioning, use a moderate form of cardio as a warm up and cool down. You might jump rope or use the elliptical to get loose and to get the blood flowing.^[4]
   
   • Warming up literally helps to warm your muscles in preparation. Cooling down allows your body temperature to return to resting levels .
2. Check your body position when physically exerting yourself. Using poor body positioning when you move can contribute to soreness once you’re finished. If you are biking, keep your chest elevated and your shoulders back. If you are running, make sure that you are not hunching your neck. If you are weightlifting, it’s a good idea to keep your core engaged.^[5]
   
   • The way that you hold your body will vary depending on the sport or activity that you are performing.
   • Have a coach or personal trainer check your form and technique to ensure you’re moving the correct way.
3. Stop before your body is physically overtaxed or in pain. If you are doing a physical activity and start to feel pain, then it’s time to take a break or stop entirely for the day. It’s also important to build up any training regimen slowly to avoid overtaxing your body early on. Signals of a worn-out muscle system can include sharp pains, cramps, or even loss of muscle power.
   
   • For example, if you are starting to work out again after an injury, don’t go back to your prior intensity or time. Instead, build back up to that level over time.

EditLessening Muscle Soreness after Exertion

1. Drink 8 glasses of water every day. Stay hydrated throughout the day to help flush out lactic acid from your body. Dehydration can also add soreness to your muscles and make it more painful for you.^[6]
   
   • Put a lemon in your water to help reduce lactic buildup.^[7]
   • Avoid drinking anything that’s sugary or caffeinated.
2. Eat a whey protein snack 30-60 minutes after exerting yourself. Some coaches will recommend eating 20 grams of protein between 30-60 minutes after a workout. Dig into a cup of Greek yogurt with whey protein mixed in. Or, drink a shake made with chia seeds, flaxseed, and oats.^[8]
   
   • The amino acid leucine found within whey proteins helps your muscles to change protein into fuel.
3. Intake at least 1,600 mg of potassium each day. Potassium can help to reduce muscle soreness and cramping. You can get your potassium from your diet by eating fruits or vegetables, such as bananas or kiwis. Or, you can talk with your doctor about taking a daily supplement or multivitamin.^[9]
   
   • Winter squash and potatoes are other good food sources of potassium.
4. Apply a foam roller to your sore muscles for 5-10 minutes. A foam roller is exactly what it sounds like, a small tube-shaped piece of foam. Sit on an exercise mat on the floor and position the roller to 1 side of your sore muscles. Apply gentle pressure as you roll the foam over your muscles. Repeat this rolling motion until you feel your muscles begin to release.^[10]
   
   • In some cases you can actually use your bodyweight to apply pressure. For example, if your back thighs are sore, place the roller on the mat. Then, sit on the mat with your thigh directly on top of the roller. Place your hands on the mat and use them to move your thigh in a rocking motion on the roller.
   • Foam rollers are available online or at most fitness stores. But, if you don’t have one, you can roll a tennis ball over your muscles.
5. Soak in a tub with Epsom salt. Pour 1 to 2 cups (180 to 360 grams) of the salt into a full tub.^[11]. A 30-minute salt bath can help reduce inflammation and flush toxins from your body.^[12]
   
   • Purchase Epsom salt at your local drug store.
6. Take over-the-counter pain medications sparingly. Anti-inflammatory drugs, such as ibuprofen, can lower your feeling of soreness, but they do not fix the underlying problem. If you take medication, use only the recommended dosage. If you find yourself dealing with muscle soreness on a regular basis, reach out to your doctor for advice.^[13]
   

EditTips

• Do a low to moderate intensity cardio workout to circulate blood in a more gentle way through your body than a high-intensity workout. This helps flush out your muscle tissues.
• Alternate between a cold pack and hot pack every 10 minutes to help improve circulation.

EditWarnings

• If you are suffering from severe or consistent muscle soreness, consider working with a physical therapist. Ask your doctor for a recommendation.
• If you have pain or discomfort lasting longer than 72 hours, it may indicate a connective tissue injury. Consult with your doctor to determine the cause.

EditSources and Citations

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