Sore Muscles? Here’s How to Speed Up Your Recovery

We’ve all been there: you crush a workout, feel great in the moment, and then wake up the next day feeling like you got hit by a truck. Muscle soreness is totally normal, especially after pushing your body in new ways. But just because it’s normal doesn’t mean you have to suffer through it.

Here are some tried-and-true tips to help your muscles bounce back faster:

1. Hydrate Like It’s Your Job

Water supports every recovery process in your body. Dehydration can slow muscle repair, so keep a water bottle nearby and sip throughout the day. Add electrolytes if you’ve been sweating a lot.

2. Prioritize Sleep

Your muscles do most of their repair work while you sleep. Aim for 7–9 hours of quality rest to give your body the recovery time it needs.

3. Gentle Stretching

A few minutes of light stretching can help improve circulation and relieve tension in sore muscles. Don’t force anything—just move gently and breathe deeply.

4. Heat It Up

A warm bath or heating pad can do wonders for tight, achy muscles. Heat increases blood flow and helps muscles relax. Bonus points if you toss in some Epsom salts in your bath for added magnesium (more on that below).

5. Foam Roll or Massage It Out

Foam rollers and massage guns can break up muscle knots and boost circulation. Start slowly, breathe through it, and focus on the sore spots—but avoid rolling directly over joints or bones.

6. Fuel with Protein

After a tough workout, your muscles need protein to rebuild and grow stronger. Try to eat a balanced meal with quality protein within a couple of hours after exercising.

7. Keep Moving (Gently)

It may sound counterintuitive, but a little movement can actually help with soreness. Go for a walk, take a yoga class, or do some light mobility work to keep blood flowing and muscles active.

8. Consider Magnesium

Magnesium plays a key role in muscle function and recovery. Supplements or a soak in an Epsom salt bath can help relax your muscles and reduce soreness.

The Bottom Line? Listen to Your Body.

Recovery isn’t about doing nothing—it’s about doing the right things to support your body’s natural healing process. If you're training hard or just getting back into a fitness routine, these recovery habits will help you stay consistent and on track toward your goals.

I hope this has served you well!

Amber Dabney Smith

Your Hope Dealer and 3-Part Fitness Coach