Feeling a little sore after your workout? Try This! 

Icing sore muscles after a workout can help reduce swelling and recovery time. Place an ice pack on the affected area for no longer than 20 minutes up to 4 times per day. Leave at least 45 minutes in between sessions.

Chew On This

Including the foods on this list in your diet can reduce inflammation helping you to feel less sore and speed up recovery. So eat up — your muscles will thank you for it!

  • Cherries
  • Pineapple
  • Apples
  • Almonds
  • Red pepper
  • Papaya
  • Walnuts

Roll With This

Foam rolling will speed up workout recovery like nothing else can. Not only will foam rolling help reduce soreness and tightness, rolling can also help prevent injuries and can make you more flexible.

Tips for Foam Rolling:

  • Roll back and forth across the painful or stiff area for 60 seconds.
  • Spend extra time directly over the knot or trigger point itself.
  • Roll the injured area 2-3 times a day. For prevention of injuries, 2-3 times a week is recommended.
  • Avoid rolling over bony areas.
  • Always stretch the area following foam rolling.

Take Some Of This

Try these natural supplements to keep inflammation in check and speed up recovery.

Bromelain- Bromelain (found in pineapple)

aids in the digestion of protein, and it may be used to curb inflammation in athletic injuries.

Formula 303

This is the most advanced natural anti-inflammatory/muscle relaxer on the market. It will reduce pain and help you sleep! Plus, it’s a natural product and won’t cause liver, stomach or kidney problems like acetaminophen will.

Omega 3’s

Omega-3 fish oil helps improve recovery time by reducing soreness and stiffness after a workout. Because omega-3 fish oil helps reduce inflammation, it combats the muscle fatigue as well.

Reduce This

Chronic stress like work deadlines, lack of sleep, and other obligations can make a big impact on how quickly you recover. Take steps to reduce your stress levels so you can bounce back faster. Do something you really enjoy, surround yourself with people you love, meditate and make yourself laugh!

Get More Of This

During sleep, your body releases growth hormone and repairs the damage that has been done to your muscles during your workouts. Taking a 20 to 60 minute nap once a day is a great way to see faster results. That’s right, we said take a nap! Or at least get the recommended eight hours of sleep at night.


Schedule a consultation now!