7 Ways to Reduce Muscle Soreness

7 Ways to Reduce Muscle Soreness After a Workout (Backed by Physical Therapists)

Muscle soreness after exercise is common, especially when you're starting a new workout program, increasing intensity, or returning to activity after time off. The good news is that there are several simple strategies that can help speed recovery, reduce discomfort, and get you back to doing the activities you enjoy.

In this video, physical therapists Bob Schrupp and Brad Heineck share seven effective ways to reduce muscle soreness and improve post-workout recovery. Much of this advice is inspired by recovery principles found in Becoming a Supple Leopard by Kelly Starrett.

1. Hydrate Immediately After Exercise

One of the first things you should do after a workout is drink water. Proper hydration helps support muscle function, circulation, and recovery. If you've been sweating heavily, consider replenishing electrolytes by adding a small amount of salt to your water or using an electrolyte supplement such as a Nuun tablet.

Staying hydrated may help reduce cramping, fatigue, and post-workout muscle soreness.

2. Eat Within 20–40 Minutes

Nutrition plays a critical role in muscle recovery. Aim to eat a healthy meal or snack within 20 to 40 minutes after exercising. Including protein can help support muscle repair and rebuilding, while carbohydrates help replenish energy stores.

A simple post-workout meal can help your body recover faster and reduce lingering soreness.

3. Keep Moving and Cool Down Properly

Many people finish a workout and immediately sit down, but staying active after exercise can help improve circulation and reduce stiffness. A proper cool-down period allows your body to gradually return to a resting state.

The next day, light movement such as walking, gentle stretching, or easy exercise can help promote blood flow and support recovery.

4. Use a Massage Gun

A massage gun can be an excellent recovery tool for sore muscles. Percussion massage helps stimulate circulation, relax tight muscles, and may help reduce muscle tension after exercise.

Using a massage gun shortly after a workout—while muscles are still warm—can be especially beneficial. It may also help target areas that feel tight or overworked, making it easier to stay active during recovery.

5. Wear Compression Socks

Compression socks are commonly used by athletes to support circulation and recovery. Applying gentle pressure to the legs, they may help reduce feelings of heaviness, fatigue, and soreness after exercise.

Many professional athletes use compression gear as part of their recovery routine, and it can be particularly helpful after long runs, extended standing, or intense leg workouts.

6. Prioritize Sleep

Sleep is one of the most powerful recovery tools available. During sleep, the body repairs tissues, restores energy, and supports muscle growth and recovery.

If you're feeling unusually sore after workouts, take a look at your sleep habits. Getting consistent, high-quality sleep may be one of the fastest ways to improve recovery and overall performance.

7. Consider Vitamin D3

Emerging research suggests that maintaining healthy Vitamin D levels may support muscle function and recovery. Vitamin D3 plays an important role in overall musculoskeletal health and may help reduce recovery time for some individuals.

As with any supplement, it's a good idea to discuss Vitamin D3 with your healthcare provider, especially if you're unsure about your current levels.

The Bottom Line

If you're looking for ways to reduce muscle soreness naturally, focus on the basics: hydrate, eat well, keep moving, use recovery tools like a massage gun, wear compression socks, prioritize sleep, and maintain healthy Vitamin D levels.

These simple recovery strategies can help improve circulation, reduce post-workout discomfort, and get you back to exercising with less soreness and better results.

Watch the Video & Get the Free Guide

Watch Bob and Brad demonstrate each technique, plus extra tips not covered in the guide. Download the free PDF guide to keep this breakdown on hand for your next self-massage session.