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


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