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


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