How To Avoid Muscle Soreness


Exercise should technically make you feel more energized rather than stiff and sore. But usually, after an intense workout or probably an addition to your workout, you tend to experience muscle soreness. All you can do is rest it, you may feel, well, here’s what you can actually do to get rid of it and hit the gym again, ASAP!

(Also read - How to burn fat without losing muscle)


Your body needs fuel even before your workout. So if you’re wondering why your muscles are getting sore too often, it is probably because you aren’t giving your body the fuel it needs to go through the rigorous workout that you put it through. Have a pre-workout snack filled with protein to give your muscles the energy it needs.


Getting enough sleep is essential to prevent muscle soreness. Your muscles get more time to recover and build up. If your body is already tired from lack of sleep, your workout will only worsen things and cause muscle soreness.

(Also read - Mistakes you make at the gym)

New workout routine

A new workout routine can cause muscle soreness

A new workout routine can cause muscle soreness

When getting into a new workout routine, be sure to gradually work your way into it. Your body isn’t used to it, so muscle soreness is bound to happen if you just start abruptly.

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Warm up

Warming up is an important aspect of a workout routine and one that prevents muscle soreness/tightness/injury. Warm up for around 5-10 minutes before you intensify your workout.


Stretch after a workout

Stretch after a workout

Stretching after a workout is equally important for you. This prevents injury and also reduces the possibility of muscle soreness. Be sure to stretch all the muscles you’ve worked that particular day.


Don’t exhaust yourself to the point where you go breathless. Remember that if you are going breathless, it is your body trying to tell you to slow down a little. Results may be important, but move gradually to higher intensity by improving your stamina.

(Also read - Exercises to tone your butt, thighs and legs)


Give your muscles time to recover. Don’t work the same muscle group on consecutive days.


Drink plenty of water to hydrate yourself. Water also helps in muscle repair.

Post-workout nutrition

Post workout nutrition is necessary

Post workout nutrition is necessary

Eat after your workout. Eat something high in protein and energy. Fuel your body to repair the muscles that are worked.


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