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7 Ways to Reduce Muscle Soreness (INSTANTLY)


1. Drink water immediately after working out. May add salt or Nuun tablet.


Getting dehydrated can be hard to determine, especially since it usually takes a few days for your body to rehydrate. But, with the right color of urine, you can tell when you’re dehydrated.

Drinking water helps keep your body hydrated and helps nourish the muscles. Also, it can reduce inflammation and provide nutrients to your body.

It’s also important to remember that taking vitamin supplements can cause urine to look darker.


2. Eat something within 20-40 minutes of working out.

You can speed up the recovery process by providing your body with the nutrients it needs to repair and grow stronger. To start, we suggest consuming protein and carbs within 30 minutes of a long and intense workout.

Carbs and protein are known to provide the amino acids needed to rebuild muscle tissue. They also contribute to the recovery of the stored fuel in the body.



3. Keep moving. Cool down.


A cool-down helps lower blood pressure and improve the circulatory system after vigorous exercise. It can also help prevent muscle soreness and improve the recovery process.



4. Massage gun as an alternative to keep moving.


A review conducted in 2015 revealed that rolling foam can help improve range of motion and reduce DOMS. This treatment increases circulation to the affected area and helps reduce swelling.



Performing a simple and effective self-massage using a massage gun is similar to a traditional massage. These devices can stimulate blood flow to the muscles by delivering rapid vibrations.


After a session, Bob and Brad suggest using a massage gun to gently sweep over the muscle. It’s important to avoid doing too much work in one area to prevent irritation.


If you’re interested in using a massage gun post-workout, we have developed a series of massage guns.


5. Wear compression socks after working out.


Wearing compression socks can help reduce muscle soreness and improve the recovery process after vigorous exercise.


Gradient compression socks deliver controlled pressure to the ankle, which helps prevent swelling.


Ideally, wear socks that are comfortable and supportive to avoid restricting the movement of your legs.



6. Get plenty of sleep. One of the best recovery things you can do.


Although sleep is often considered crucial for recovery, it’s also a vital component of keeping up with exercise.


For instance, sleep can improve the production of protein synthesis, which is a process carried out by the body to repair damaged muscles.


Getting enough sleep is also very important for recovery. Seven hours of sleep is recommended on average.


7. Take vitaminD3 to help with muscle recovery.


Vitamin D is a vital component for muscle and bone health. It can help lower joint pain and prevent inflammation.



Try a Bob and Brad Massage Gun to Reduce Muscle Soreness:







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Back Pain Relief Program

Get BACK to pain-free: Bob and Brad bring you the best information on keeping your back in tip-top shape! Check out our Back Pain Program and you'll be bending like a contortionist in no time

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Bob and Brad Products Program

The products we back to help in your quest to live a healthy, fit, and pain-free life.

Sit back and relax as we explain the ins and outs of these products.

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Osteoporosis- The Meeks Method

Sara Meeks specializes in the management of low bone mass and skeletal fragility (osteoporosis).

Here she shares her secrets to successfully prevent, arrest or reverse the Patterns of Postural Change.

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Neck Pain Relief Program

70% of people will suffer from neck pain at some point in their lives. DON’T be one of them!

Check out our Neck Program with videos and printable PDFs full of at home treatment options.

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Stretching & More Fitness Program

From your head to your toes, the Stretching & More Program offers stretches and techniques that will keep you feeling great and help prevent injuries! Add a few of these to your stretching routine today.

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Shoulder Pain Relief Program

You shoulder your daily responsibilities, let us shoulder the burden of relieving your pain!

Check out our Shoulder Program for at home exercises to get you back to business!

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Sciatica Relief Program

Do you have pain in your lower back that shoots down into your glute and leg?


Our Sciatica Program offers videos to help relieve your pain at home, work, or just out living life.

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Total Knee Replacement Fitness Program

Planning knee replacement surgery? Want to improve your range of motion and return to activities you love?

Our Total Knee Replacement Program can help.

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Self Massage Program

Two sure-fire ways of relieving tension and sore muscles: massage and humor! We have both in our Massage Program.

Learn to use self massage for a variety of ailments with videos and printable PDFs.

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Hip Pain Relief Program

It’s not hip to spend your life in pain. Enjoy a pain-free life with our Hip Program, full of at home treatment options and printable PDFs!

You'll be back on your feet in no time.

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Knee Pain Relief Program

Is knee pain slowing you down? Knee pain relief has never been so accessible.

Learn ways to relieve pain at home and feel your best with the videos in our Knee Program!

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Plantar Fasciitis Relief Program

Foot pain can affect many other parts of your body without you even realizing it!

Don’t let your pain progress- stop it NOW with our Plantar Fasciitis program! Full of videos for at home healing.

Explore Our Programs

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