5 Effective Ways To Get Rid Of Muscle Soreness

The worst part about training, is probably being so sore that you have to aim just to plop down on the toilet the next day. There’s no way around feeling a little soreness. That’s just something that comes hand in hand with exercise. It doesn’t have to keep you on the sidelines though. Use these 5 effective ways to get rid of muscle soreness. You’ll be feeling fresh again before you know it.

1 – Foam Rolling

A foam roller is a relatively stiff cylinder shaped object that allows you to basically give yourself a massage.

Fascia is a connective tissue that interconnects basically your whole body. It runs in between your muscles, so when it’s loose your muscles will also be more loose and easier to stretch. You can foam roll to warm-up and recover after your workout.

foam rolling

2 – Increase Protein

If you are just starting a new workout plan, or you just did a killer workout that you’re not used to, make sure to eat more protein right after. If you’re a vegetarian, or meat isn’t available soon after, then a protein supplement is probably a good idea.

Getting the extra protein may help your body recover faster. A study done on marines showed that protein immediately after intense training reduced muscle soreness the next day.

Then again, they are marines so I don’t think they really feel soreness in the first place. I guess we’ll just have to trust that it works.


3 – NSAID’s & Pain Relievers

Non-steroidal anti-inflammatory drugs (NSAID) are over the counter pain relievers like ibuprofen, naproxen, or aspirin. They can help reduce some of the swelling in joints and muscles that cause some of the discomfort.

Be cautious if you choose to take one of these over the counter pills, especially acetaminophen (Tylenol). Long term acetaminophen use can cause liver damage.

Don’t use any of them for more than a couple days at a time. It can hinder your body’s ability to repair your muscles.

It’s probably better to keep these as a last resort. Although, they are pretty effective.


4 – Ice Bath

Most colleges use this technique to help athletes recover after practices and games. The cold temperature reduces the swelling in muscles and joints.

It’s as easy as filling a bathtub or trashcan with water and a bunch of ice. You’re going to have to suck it up in the beginning because it’s not very comfortable at first. Eventually your body will get used to it though.

This technique is probably the most effective way to get rid of soreness and joint pain. You’ll feel brand new after 12-15 minutes of enduring the arctic water temperature.

For those of you being babies about this, bags of ice work just as good. All you have to do is fill some plastic bags with ice and wrap them around the problem areas for about 20 minutes.

Make sure there is a thin towel in between the bag of ice and your skin. That will prevent your skin from getting burned.

ice bath

5 – Do More Exercise

This might have you shaking your head, but try it before counting it out. If your legs are sore, go for a light jog or do some bodyweight lunges.

This will get blood circulating through the sore muscles with nutrients that help it recover faster. The recovery exercises should be low intensity.


Next time you’re so sore that you can’t get out of bed try these 5 effective ways to get ride of muscle soreness. If you thought this article was useful please take a second to share it with your friends on facebook. You might also be interested in Optimizing Your Workouts Through Active Rest.

Adam Pegg About Adam Pegg

Adam is an athlete with a serious passion for fitness and health. He played basketball at University of Delaware and Stetson. His degree is in health science and he's a certified personal trainer who loves helping people reach their goals.