How To Treat Sore Muscles 0
in Fit on the Side

How To Treat Sore Muscles

how to treat sore muscles

How to treat sore muscles. Over the past few weeks, we’ve discussed the pros and cons of free weights vs machines and we’ve gone through most of the basic machines you see at the gym our beginner’s guide to gym machines. What do you do after a long workout session, where you’ve increased your weights? How do you cope when you wake up the day after a workout and you can barely get out of bed, due to stiff and achy muscles? While we may not be able to completely avoid sore, post-workout muscles (delayed onset muscle soreness) there are things you can do to help.

how to treat sore muscles


Warm Up. Unless you workout on a very regular basis, chances are that the first few times you workout you’ll suffer from sore and stiff muscles for a few days post workout. There are a few things that you can do to help ease yourself into a workout. First and foremost, start with a good warm up. One of the worst things you can do is run into the gym or a class with cold muscles, as you are begging for an injury. Hop on a treadmill and walk or do a light jog for about 10 minutes and then do some LIGHT stretching (leave deep and intense stretching for after your workout).

Stretching and cool down. I’m a huge fan of stretching post workout. It’s even okay to end your workout 10-15 minutes early just to get a good deep stretch in. There are many benefits to a good stretch and while it may not prevent injury or soreness, it can certainly help speed up recovery. Stretching should be a part of your regular cool down routine

Massage. As much as I would want to get regular massages, that’s not always possible so I keep my trusty foam roller around. Not only does it provide a great workout, but it’s also fantastic post workout as well. Rolling out my sore and tired muscles feels really great and since you are using your body weight, you will get a nice deep massage. No foam roller? No problem. A tennis ball is a great alternative.

Keep moving. That’s right, you actually don’t want to stop moving when you are sore. Now I’m not saying that you need to turn around and do a major workout again, but an easy jog or a steady walk will do wonders. You can even have a quick dip in the pool. It’s all about keeping your muscles warm and working.  Think of it this way, when you keep your muscles warm you are actually increasing blood flow and blood carries oxygen as well as other healing nutrients to your sore spots.

Ice.  Admittedly, after a big workout, all I want to do is hop in a hot shower, even though I know that ice actually does help your muscles heal faster. There’s a good reason why long distance runners, for example, hop into an ice bath post run. It is because the cold narrows your blood vessels thus helping to fight inflammation. So grab that ice pack and apply it on the spots that are particularly painful. Just don’t apply the icepack for longer than 15 minutes at a time.

Heat. Since ice is most effective for the first 48 hours or so, now is the time to apply some heat. My favourite method is to fill a tub with warm water and take an Epsom Salt bath. There’s nothing like it for relaxing sore and tired muscles.

how to treat sore muscles

Tips. Most importantly, don’t skip a workout because you are sore. When you workout, your muscles are actually micro-tearing so post workout soreness usually means that your muscles are getting stronger.  Please keep in mind that this post is about the standard soreness you feel after a tough workout. If you don’t feel better in a day or two or the pain is exceptionally bad then apply ice immediately and go see your doctor as you might have a slight strain or tear.


So don’t be afraid of those sore muscles and just know that they happen to the best of us and you are in good company!


What are your tips on relieving sore muscles?


*For more on how to treat sore muscles follow me on Instagram and Pinterest*

 *images courtesy of Dollar Photo Club


You Might Also Like

Best Recipes For Food Sensitivities

Best Stretches For Relaxation

No Gym Arm Workout

Why You Should Take A Dance Class Now

Why What You Wear To The Gym Matters

Your Summer Fitness Guide

Cute Workout Gear For Every Body Shape

Fitness Terms You Should Know

Frequently Asked Fitness Questions

Your Guide To Killer Abs

Cold Weather And Muscle Pain

How To Cut 500 Calories A Day Without Exercise

How To Increase Flexibility

The Importance Of Cross Training

Running Outdoors in Winter

How To Workout In The Morning

Best Low Impact Workouts

Best Exercises If You Do Manual Labour

Is CrossFit Right For You

Is Running Bad For Your Knees

Why You Need To Cool Down Post Workout

Your Workout Motivation

Everyone Can Learn To Love Exercise

Get Fit The Easy Way

How Breathing Can Improve Your Workout

How To Buy The Best Running Shoes

September Ab Challenge Week Three

Best Travel Workout

How To Get A Shapely Butt

How To Strengthen Your Bones

How To Maintain Weight Loss

Why You Are Doing Your Ab Workout All Wrong

When To Listen To Your Body

September Ab Challenge Recap

Home Gym Must Haves

What Is Pilates

Fitness Myths Debunked

How To Wear Athleisure

Muscle Imbalances And Upper Body Pain

What Is Your Perfect Workout

How To Relieve Joint Pain

How To Choose A Personal Trainer

Must Do Morning Stretches

Tips On Getting And Staying Fit In 2016

FitWise Straight Talk About Getting Fit And Healthy

Foot And Ankle Exercises

A Beginners Guide To Gym Equipment Part 2

Best Complimentary Activity For Your Workout.

September Ab Challenge Week One

How To Improve Your Posture

11 Most Common Workout Mistakes

How To Maximize Your Gym Time

Why Do I Need To Stretch My Calves

Health Fitness And My Thyroid

Why Should You Meditate

What To Do When You Plateau

Top 5 Fitness Posts of 2015

Killer Foam Roller Ab Workout

Benefits Of Walking

September Ab Challenge Week Four

How To Boost Your Metabolism

Morning Stretches True North Fitness Guide

All About Your Knees

Your Must Do Morning Workout

How To Speed Up Weight Loss

Wrist Exercises For Bloggers

How To Stay Healthy In Winter

Theraband Workout

How To Feel Confident About Your Diet

The Only Diet You Need Is Balance

FitWise A Sneak Peek

Why You Are Not Losing Weight

What To Eat Pre And Post Workout

Killer Abs Ball Workout

6 Tips To Stop Bloating

Is being thin enough

How To Feel Confident When Working Out

The Importance Of Stretching In Style

Great Metabolism Myths

5 Day Workout Plan Part 2

Traveling With A Sensitive Stomach

What Happens To Your Body When You Stop Exercising

How To Be A Better Athlete

Treadmill Running Charts

Beginners Guide To Gym Equipment Part 1

Working Out After 40

How To Alleviate Back Pain

Best Exercises To Tone Your Glutes

Diet Foods To Avoid

How Important Is A Warmup

Diet And Fitness Tips You Need To Ignore

Best Headphones For Working Out

How To Keep Gym Clothes Fresh

How To Incorporate Exercise Into Everyday

Why Is Exercise So Important

The Truth About Abs

Muscle Imbalance And Knee Pain

How To Make A Short Workout Count

How To Deal With Bloating

Losing Weight In Your 40s

How To Start Running

Run Better With These Easy Tips

Ballet For Fitness: Is Back In Style

How To Ease Sciatic Pain

Best Stretches For Runners

How To Deal With A Bad Workout

Staying Fit When You Have No Time

Succeed At Working Out

Best Warmup For Your Workout

Everything You Need To Be A Runner

How To Choose The Best Running Shoes

Fitness Fanatics Shopping Guide

How To Stay Healthy For The Holidays

Pros And Cons Of The Elliptical

Ultimate Foot Guide And How To Relieve Foot Pain

Losing Weight In 2017

What To Do Post Workout

Best Exercises For A Desk Job

The Basics Of Hip Stretches

October Fashion Beauty And Fitness Picks

High Impact VS Low Impact

Sports Drinks VS Water

My Gym Bag Essentials

How To Become A Runner

Stretching Mistakes You Might Be Making

Why Exercise Is Good For Your Skin

Best Arm Exercises For Summer 2015

Free Weights VS Machines

What Is The Deal With All These Diets

How To Easily Get Fit And Healthy

7 Healthy Morning Habits for Looking And Feeling Your Best

How To Come Back After An Injury

20 Minute Workout From FitWise

How To Eat Healthy Without Trying

Talk Fitness With An Expert

How To Know If You Are Exercising Too Much

How To Keep Your Diet On Track

Should You Exercise When You Are Sick

Underactive Thyroid And Weight Loss

Can I Lose Weight And Still Eat Sweets

How To Stay Healthy While Traveling

Is Training Harder Better

Yoga VS Pilates Which One Is For You

Why Not Drinking Enough Water Can Make You Fat

How To Be Healthy Without Trying

Get Fit While Watching TV

All About Pilates

Tips On Working Out In Summer Months

The Truth About Protein Shakes

Caffeine And Working Out

What To Look For In A Smoothie

Eat Carbs And Lose Weight

Muscle Imbalance And Back Pain

10 Easy Ways To Get More Fit

How To Detox Your Body Naturally

Shoulder Stretches

Are you Over Exercising

Why Is Sitting Too Much So Bad

Post Workout Beauty Hacks

5 Cardio Myths Debunked

Top 10 Songs For The Gym

How to Stick With Your Diet When No One Wants You To

6 Best Exercises For Runners

Best Exercises If You Are On Your Feet All Day

Pocket Fitness Guides

5 Day Workout Plan Part 1

5 Best Abdominal Exercises

Ballet Inspired Leg Workout

September Ab Challenge Week Two

Which Style Of Yoga Is Best For You

Muscle Pain VS Injury

Natural Energy Drinks

How To Increase Your Endurance

Your At Home Workout Routine

How To Increase Your Bust Size

5 Stretches To Do Before Bed

What If I Hate The Gym

20 Minute Workout By FitWise

Best Exercises For a Toned Back

Do I Really Need To Workout

Summer Health And Beauty

When You Don’t Have Time To Workout

Best Gifts For The Fitness Lover

8 Ways To Learn To Love Running

How To Deal With Muscle Cramps

4 Ways To Turn Your Walk Into A Workout

How To Make Exercise A Habit

What You Should Know About Fitness

How To Curb Emotional Eating

At Home Quickstart Workout

Urban Hiking The New Workout

Lean Greens Review

7 Times It Is Okay To Skip A Workout

How Much Weight Can You Lose In A Month

How To Get Your Diet Back On Track

How To Incorporate Pilates Into Everyday

What To Eat Before A Party

How To Feel Good About Your Body

Why You Shouldn’t Weigh Yourself

Can Food Really Burn Fat

Why Your Workout Suddenly Feels Hard

Toning VS Bulking Up

Hit The Gym In Style

Stay Fit And Healthy For The Holidays

5 Daily Habits That Hurt Your Health

Exercise And Your Skin

Foods That Reduce Stress

Tips For Getting Back To The Gym

How To Love Your Body

Best Stretches If You Sit At A Desk All Day

Working Out Diet And Your Period

How To Actually Lose Weight

Should I Use A Heart Rate Monitor

Best Stretches Pre And Post Swim

Best Foods To Give You Energy

Why Do We Focus On Weight

Why Should Women Lift Weights

How To Have Energy After Lunch

A Fool Proof Easy Way To Lose Weight

How To Buy Workout Clothes

How To Work With A Personal Trainer


  1. Interesting post and great tips, thanks for sharing Caroline!

    Kisses, love Paola.
    ../_……_……… ……*…….*………*……..*…….*
    /________…………..*…….( • • )…..*…….*…..
    ……|…|….|…|.*………..*…..(¦ • ¦)……**…….*


    My Facebook

    1. Thank you! Another great pic, love it!

  2. You always have such great tips on working out. It’s so true that you should keep moving if your sore after a workout, I find that my muscles heal faster if I do.


    1. Thanks so much. I’ve been in the industry for so long I figured I’d hand out some of my advice…ha!

  3. Have a beautiful Christamas week darling!!!
    Kisses, love Paola.

    My Facebook

    1. Thank you, you too!

  4. Red Tag Chic Los Angeles

    This post is heaven sent as I am having sore muscles lately – Wishing you a Merry Christmas too!!!


    1. YAY! So here’s to good timing. Try the Epsom Salt bath – you can get them at most drugstores and they are amazing.

Comments are closed.