Muscle soreness is familiar to almost anyone who starts a new workout program or increases their training intensity. Pain and stiffness usually appear 12–24 hours after exercise and can last for several days. The good news is that there are ways to reduce the risk and help your body recover faster.
Warm up before your workout
- Spend at least 5–10 minutes on light warm-up exercises.
- Choose dynamic movements – arm swings, shoulder rotations, light jogging in place.
- This prepares your muscles and joints for more intense activity.
Increase the intensity gradually
- Do not start with maximum weight or a high volume of exercises.
- Increase gradually – by 5–10% per week, giving your body time to adapt.
Stretch after your workout
- Take 5–10 minutes for static stretching of the worked muscles.
- Hold each stretch for 15–30 seconds without any jerky movements.
Maintain proper hydration
- Drink water before, during, and after your workout.
- Dehydration increases the feeling of fatigue and muscle pain.
Ensure adequate protein intake
- Eating protein-rich foods after your workout helps repair and recover muscle fibers.
- Suitable sources include eggs, fish, meat, legumes, and dairy products.
Allow time for rest
- Do not train the same muscle groups intensely two days in a row.
- Sleep is also key – 7–9 hours per night help faster recovery.
Remember:
Preventing muscle soreness starts even before the workout itself. Even small changes such as better warm-up, gradual increase of the load, and regular stretching can reduce discomfort and make recovery faster and more pleasant.
