5 Post-Workout Recovery Hacks to Help Manage Muscle Soreness


No matter if you’re a seasoned athlete, hitting the gym every once in a while or just planning to take up exercising, post-workout muscle soreness is something that definitely awaits you. Sure, you might feel amazing after a hard workout when you’re full of adrenaline, but as you muscles cool, you’ll start experiencing that well-known weakness and pain. So, how can you speed up your recovery, ease your muscle soreness and get back to the gym as soon as possible?

Drink some cherry juice

Tart cherry juice can be your best friend in a fight with sore muscles. Thanks to its amazing antioxidants properties, tart cherry juice can reduce muscle pain and weakness no matter how vigorous your workouts are. So, stock up and always have some cherry juice at home. If cherries are just too sour, switch it for watermelon juice. The taste is milder, yet the liquid is full of electrolytes you might be lacking after a workout. About 16 ounces or half a liter of watermelon juice after your workout routine can do wonders for your muscle soreness.

Grab a banana

Bananas are not just a tasty and easy-to-digest snack, but they are also full of potassium that can fight post-workout dehydration. Dehydrated muscles are much more prone to severe muscle cramps, so a banana might help you battle these painful cramps. A medium banana contains about 400 mg of potassium, which is around 11% of the recommended 3500 mg of potassium per day, so you can easily pop one into your smoothie, have one with your oats and grab one as a quick post-workout snack. Not a fan of bananas? Here are some other foods that battle muscle soreness.


Book a massage 

A nice massage after a hard workout will feel amazing, but there are other benefits of a good rub down. It will help you flush out the toxins your muscles produce during a workout, reduce inflammations and stimulate cell repair by boosting circulation. Massages are one of the favorite tools to fight muscle soreness in Asia, so it’s not a surprise that you can easily book a luxurious spa treatment in Hong Kong and enjoy various types of massages. When you’re done with your rubdown, you can jump into a hot tub and have a little whole-body relaxation session. If you want to try something a bit more exciting, you can visit a steam room or a cryotherapy chamber. These two treatments are polar opposites (steam room uses steam exposure to relieve pain while cryotherapy uses extremely low temperatures) but they both work. So, find your spa and book your treatment as soon as possible.

Roll it out

Roll massage

After you finish your workout, don’t just rush to shower and get home. Instead, take your time and give your body nice foam rolling. Various foam rollers can be used to break the tension in the muscles and prevent soreness. Sure, the treatment might hurt a bit, but it will certainly help you with next-day pain and even prevent some future injuries. The act of rolling also boosts flexibility and improves the range of motion. It will also give your circulation a nice push and improve muscle imbalance. You can grab a foam roller at any well-equipped sports store, but using it isn’t super easy. Luckily, there are classes as well as various internet sources that can help you with your rolling techniques no matter if you’re a pro athlete or just an occasional gym goer.

Take an unpleasant shower

This is a trick that you might dread, but it’s great for fighting tension, improving blood flow and soothing achy muscles. So, next time you hop into the shower after your workout, try contrasting your water temperature. Blast the water as hot as you can handle for 20-30 seconds and then contrast it with ice cold water for 20-30 seconds. Do about 10 rounds of this and you’ll feel the results. The idea is to push the blood out of the muscles and then pull it back in so that your muscles are always filled with fresh blood full of nutrients that will boost your recovery.

So, next time you’re heading to the gym, stock up on drinks and foods that reduce muscle tension and try aforementioned pain-relief tricks and you’ll be back on track and pain-free in no time!


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