5 Tips to Handling Post Workout Muscle Soreness

Muscle soreness is bound to happen. If you do physical activity that you’re not used to, have a long day on your feet, or really anything you do that your muscles aren’t accustomed to, you will have muscle soreness. Delayed-onset muscle soreness (DOMS) happens to the best of us. The feeling of accomplishment after a good workout is always the best feeling but you know the dreaded DOMS is sure to follow. 

This past Sunday I had an amazing workout at Ashley Lane Fitness with the Tone It Up San Diego girls for the kick off of Tone It Up’s 2017 Bikini Series. It was a total body circuit workout with 1 minute of work at each station. We did three rounds total. I was completely exhausted and drenched afterwards. 

Tone It Up San Diego kicking off TIU Bikini Series

Yesterday I was feeling a little sore but today is even worse than yesterday. I’m have a case of baby giraffe legs and muscle soreness is places I didn’t even know could be sore haha! Although DOMS can be quite painful and annoying, it doesn’t have to be debilitating. Here are 5 tips to help lessen and handle post workout muscle soreness.

5 Tips to Handling Post Workout Muscle Soreness


 1. Proper warm-up and stretching

I see so many people jump itno workouts and lifting without warming up and I just cringe. Not only does warming up properly prevent injury, it also prevents DOMS. Warming up will improve blood flow through your body and help deliver more nutrients to your muscles to help them recover quicker. Doing a quick 5 min cardio warmup can make all the difference. 

2. Hydration

Exercise leads to sweat and sweat leads to depleting your body of fluids. If you’re not properly hydrating, this can lead to muscle cramping and inflammation after exercising. Water will do just fine for hydrating during exercise but if it’s excessive or due to hot weather, having a drink with electroltes will help replenish the body even more. 

3. Post workout protein intake

Fuel your body! After exercising your body is looking for nutrients to repair the muscle that was broken down. Protein promotes the muscle repair process after exercise. So whip up a healthy smoothie or shake up a protein shake to help your body better recover.


3. Foam Rolling

foam rolling for muscle soreness

If the damage is done and DOMS has set in, then it’s time to get rolling. Foam rolling is a form of self massaging or myofascial release. It hurts so good! I love foam rolling my glutes, calves, and hamstrings. It helps break up tight muscles and relax them. If you don’t stretch and take care of your muscles properly, you can experience loss in flexibility and painfulness in movements. 

4. Biofreeze® 

After all the above is done you may still feel the pain of muscle soreness and this is where Biofreeze® comes to the rescue. If you haven’t heard of Biofreeze®, it’s a non-prescription pain reliever that contains USP grade menthol that provides fast acting pain relief to ease your muscle soreness. I love it because its free of parabens and propylene glycol. 

Biofreeze® Pain Reliever products come in many forms for different applications: Biofreeze® Pain Relief Gel, Biofreeze®Pain Relief Roll-On, and Biofreeze® Pain Relief 360 Spray. You can find these at a store near you here . 


I love the roll on version because it’s keeps your hands free of the products and the roller gives a mini-massage. The roll-on product uses the colorless (dye-free) formula.

Biofreeze® roll on pain reliever

You can also get the signature green formula available in the tube. Biofreeze® products are never tested on animals and are produced in the United States. 

Biofreeze® has been a game changer for dealing with muscle soreness but it doesn’t end there.  It can also provide temporary relief of minor aches and pains associated with arthritis, sore joints, sprains, and even bruises. How you want to use Biofreeze® is up to you. 

Have you ever used Biofreeze®?

What did you use it for?

What are some ways you prevent muscle soreness?

Let me know in the comments below. 

I was selected for this opportunity as a member of CLEVER and the content and opinions expressed here are all my own.


1 Comment

  1. May 5, 2017 / 9:32 AM

    The TIU meetup sounded like a blast! I hope to join when I’m in SD this summer. 🙂 Love all of these tips — I cannot stress how important it is to warm-up properly. People always skip this step!

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