Empower Fitness Blog

RSS -- Grab Empower Fitness RSS Feed

Share Your Moment of Truth Here

Newsletter Signup

Make your move! Become an Empower insider today to receive expert advice on fitness and nutrition, tips, and tricks; as well as exclusive workouts, discounts, and more!

Captcha Image

What Can I Do To Help Muscle Soreness After Exercising?

- Tuesday, May 01, 2012
Answered by: Rachel Howe

Did you know that how you treat your body in the minutes and hours after you exercise has a direct effect on not only muscle soreness, but also muscle strength and growth, and staying hydrated?

What to do first: Cool Down
When you are done exercising, the first thing you need to do is cool down. Even if running was all that you did, you still should do light cardio for a few minutes. This brings your heart rate down at a slow and steady pace, which helps you avoid feeling sick after a workout. Walking on a treadmill for five minutes is a good and easy way to cool down as well.

Next Up: Stretch
After a workout, muscles naturally contract. Stretching prevents muscles from shrinking and allows them to rebuild, which allows you to get the full benefit from your efforts. Stretching after exercise also relaxes your muscles, helps speed circulation to joints and tissues, and helps removal of unwanted waste products, which helps to reduce muscle soreness and stiffness.

Drink Water!
After your workout, you need to keep replenishing your fluid levels. It’s recommended that you drink 2-3 cups within two hours after you have finished. Then, drink water regularly afterwards. You may not feel thirsty anymore, but you still need to replenish yourself to avoid getting dehydrated.

Last but not least: Refuel
Eating is one of the most important items to do after a workout. You need to replenish the carbs you have burned through as well as repair your muscles and boost your energy level. It’s recommended that you eat within 90 minutes of your workout, but the sooner the better. Look for foods that are packed with complex carbohydrates and high in protein, like a tuna sandwich on whole wheat bread.

So, the next time you complete your workout, remember to follow these post-workout tips to get the most out of exercising!

Recent Posts


power lifting endurance Empty stomach exercise core post-workout recovery shake what it means to be EMPOWERED healthy meals for family hiking whole grain bread weights total body routine tanning step and strength classes sleep nutrients Waist Trimmer Belt dry bun 30-minute workout proper diet workout routine step platform motivate yourself exercise regimen women empowerment rest and recover stress mindless snacking burn off calories positive attitude diet cardio exercises Christmas dinner Fatigue holiday workouts cruising streets natural tanning healthy eating fit Empower products womens fitness Low glycemic foods pre-workout workout regime fall and winter receipes aerobics health educators Bag Boxing exercises workout indoor hamstring stretch resistance bands staying in shape fitness levels reduced fat weight loss rachel howe maintain workout schedule stretching after exercise body workouts tips to reduce stress personal trainer cold or illness fresh air S.M.A.R.T. losing muscle chest and biceps stretch treadmill calorie effective workout positive energy great workouts exercise outside health healthy options Boxing Workout DVD reducing stress most effective upper body strength empower fitness burning off calories fitness experts calorie count dips toddler energy indoor exercise jumping rope strength build muscle dividing muscle groups Adjustable Weighted Bar moderate intensity cardio cardio workout motivation boxing measure weight loss elleptical group exercise healthy family dinners ab refuel running strength training crockpot meals salads Summer motivational tools and triggers gin miller health and fitness mid-day workout not falling asleep body building push-ups fitness weighted speed rope jump rope training equipment dedicated workout time yoga for mothers Empower Workout protein biochemical stress Cardio Core Fitness Hoop best foods after strength training heather hawk seasoned fitness professionals targetting working from home women boxing regular exercise lunge cardio Mountain bikes make your move Empower 3-in-1 Kettlebell breathing techniques carbs boxing training walking exercise vegetables weight training empowering yourself work out Pilates Weighted Body Toner optimism muscles how do I lose weight cardio exercise cool down workouts late mornings general cardio enthusiast workout regimen carbohydrates back stretch Ultimate Core Trainer losing weight eating habits exercise tasty meals save up to 100 calories Liposuction relaxation burn-off calories low-fat chocolate milk stress tips cookout positive life drop extra pounds healthy weight getting rid of cellulite Boxing Boot Camp swimming long walk 3-in-1 Kettle bell burn Swing Yourself Sexy de-stress training Increase energy for workouts early afternoons climbing skim milk climbing mountains fitness regime toning working up a sweat pilates fitness motivation ab ball burning calories tone down exercise routine labor day weekend cardio training cardio workouts cardiovascular fitness fitness equipment calories dial it down for a day cardio stepping Empower's Boxing Boot Camp with 12 Rounds Workout DVD fitness goals push-up workout motivation healthier body walking post-workout meal Scented Stress Balls body shape total body body workout 7 dimensions of wellness take time to stretch Professional boxer Jaime Clampitt gym quad stretch empowering workout session intense strength training stertching snacking Cardio Core and More Fitness Hoop nutrition warm-up professional female boxer Portable Pilates Studio tempting foods graduated sized dumbbells fitness buff stretch before exercising cardio session body rest Walking Vest exercising drink water EmpowerYourself muscle and strength growth 2-in-1 Combination Weighted Speed Rope ad ball body training sessions eating right cardio sessions quick workout dumbbells bench weight training fitness instructor fitness fun falling asleep combine activities calorie content how to reduce stress Striking Beauties Boxing Gym for Women posture plank exercise outdoors post-workkout drinks slow jog feeling empowered boxing workout burn off improving quality of sleep working out makeup holiday workout guide wellness monitor weight loss Yoga stretch Swing Yourself Slender circuits lose weight oxygen post-workout recovery cut 100 calories Swing Yourself Strong fitess know-how best and most fun exercise women staying motivated long term healthy option improve sleep kathy stevens turbo tone fitness path body posture using muscles weight exercises adjust weight training exercises interval based training developing muscle best time to workout steamed vegetables #makeyourmove challenge cut calories lifting weights fruits another word body fat workout schedule with parter routine exercise kettlebell workout with DVD stretching EMPOWERED burn calories healthy body physio ball targeting relaxation techniques lift weights symptoms of stress cardiovascular exercise flexibility exercises walking on treadmill rest your body fitness training meal losing fat formal exercise being empowered light cardio workout jump ropes exercising on a regular basis Metabolism biochemical process Tai Chi tips on how to sleep better increased muscle plankaday core workout workout regularly Cardio Core Hoop stretches good body posture extra workout time Burn Off Thanksgiving Day Calories mindfulness quality of sleep Empower snack post-exercise healthy lifestyle routine food Sleeping resistance cords empowerment great seat good sleep family fitness low-caroie option noshing exercise equipment strength exercises staying consistent sleep difficulties Active, Healthy, and Strong snacks intense exercise condiments core training morning exercisers body-sculpting workouts