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  • Writer's pictureBen Goodbrand

5 Ways To Minimise Soreness After a Gym Workout

Updated: Mar 16

Whether you're a seasoned gym-goer or just starting out, you've probably experienced the discomfort of muscle soreness after a workout. This phenomenon, also known as delayed onset muscle soreness (DOMS), is a normal and expected response to physical activity, especially if you've tried something new or pushed yourself harder than usual. However, the good news is that there are several ways to speed up the recovery process and get back to your normal routine as soon as possible. In this blog post, we'll explore some of the most effective strategies for managing muscle soreness after a gym workout.



  1. Stay hydrated: Hydration is crucial for overall health, and it's especially important for muscle recovery. When you exercise, you lose fluids through sweating, which can increase the risk of muscle cramping and soreness. To prevent this, make sure to drink plenty of water both before and after your workout. Aim to drink at least two litres of water per day.

  2. Stretch and foam roll: Stretching and foam rolling can help to reduce muscle soreness by improving circulation and reducing tension in the affected areas. Focus on stretching the muscles that you worked during your workout, and hold each stretch for about 30 seconds. Foam rolling is a form of self-massage that helps to relieve tension and improve mobility in the muscles. Try to spend 5-10 minutes foam rolling each day, focusing on the areas that feel tight or sore.

  3. Get enough sleep: Sleep is crucial for muscle recovery and overall health. When you sleep, your body has a chance to repair and regenerate the muscles that you worked during your workout. Aim for 7-9 hours of sleep each night, and try to go to bed and wake up at the same time each day.

  4. Eat a balanced diet: Eating a balanced diet that includes plenty of protein, healthy fats, and complex carbohydrates can help to support muscle recovery. Protein is especially important, as it provides the building blocks that your body needs to repair and regenerate muscle tissue. Aim to eat a serving of protein within 30 minutes of finishing your workout. A fast digesting protein source, such as a whey protein isolate, is ideal.

  5. Take a warm bath or shower: Taking a warm bath or shower can help to increase blood flow and reduce muscle soreness. The warm water can also help to relieve tension and soothe the affected areas. Try to spend 10-15 minutes in the warm water, and use a soothing muscle soak if desired.


Muscle soreness after a gym workout is a normal and expected response to physical activity. By following these tips and tricks, you can speed up the recovery process and get back to your normal routine as soon as possible. Remember to listen to your body, and if you experience any pain or discomfort that lasts longer than a few days, it's always a good idea to consult with a doctor or physical therapist.


About the Author

Ben Goodbrand is a lifelong student of the health, fitness and nutrition game. As a certified fitness and nutrition coach, his knowledge is tested and proven on a daily basis, having helped over 830 people improve their lives through his unique and effective methods. Ben personally works with a limited number of committed clients, and also has a team of experienced online coaches. If you'd like to find out if there is a Bodyworx program suitable for you, get in touch.

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