Post-Workout Recovery Tips Trainers Swear by for Strong, Pain-Free Muscles

You just finished an intense workout. Your body is screaming. Sweat has covered your body. Then what? You probably down some water, stretch a little, and possibly take a bite of food. While these are beneficial after a strenuous workout, putting a little more emphasis on proper recovery will really improve your post-workout routine (and daily life!).

Additionally, many of the actions you take to fully recover from a workout support vital bodily processes that keep you healthy, energised, and prepared to take on the day. Try these professional-endorsed post-workout recovery tips the next time you're tempted to crash on the couch after working out instead.

1. Calm down

After a challenging workout, the last thing you want to do is to put in even more effort or work, but that's exactly what you should do. Sara Farias, a personal trainer who focuses on HIIT and strength exercises, advises taking at least five to six minutes to concentrate on your breath as you stretch out the major muscles you just worked.

According to Cesar, stretching reduces muscle tension, improves blood flow, increases mobility, and encourages the delivery of oxygen and nutrients to tired muscles. These effects all support repair and recovery, which in turn help your body become stronger.

2. Take a sip

After exerting yourself and losing a lot of water through sweat, it's critical to replenish your body's water supply. Proper hydration not only keeps joints lubricated to help prevent aches, but it also controls body temperature, guards against cramps, and keeps you from feeling lightheaded. Additionally, you require sufficient flow to transport all the nutrients that aid in recovery to your muscles, heart, brain, and other organs.

Additionally, remember to drink water both before and during your workout. Theodore "Teddy" Savage, director of health and fitness excellence at Planet Fitness, says that if you only drink when you're thirsty, as so many people do, you're already exhausted and on the verge of dehydration.

3. Yourself a massage.

It feels great because foam rolling is essentially a massage. Cesar claims that using a foam roller aids in breaking up muscle "adhesions" that could cause soreness or hinder performance.

When using a DIY technique, follow the product's usage instructions and have a personal trainer or physical therapist demonstrate how to do it properly, says Farias. "A massage gun can help in a similar way, and if you don't have either, a lacrosse or tennis ball will work" (or check out our favorite foam roller exercises here).

4. Sensing the chill

There's a reason why athletes frequently take an ice bath (yes, a tub of ice-cold water) to relax. According to Savage, "Hydrotherapy has been shown to improve blood flow and reduce inflammation, two essential elements of recovery."

The same advantages can be obtained by taking a cold shower, so don't worry if you're not quite ready for an ice bath.

Savage says.

5. Utilize compression clothing

For the majority of major body parts—calf muscles, knees, hands, elbows, back, you name it—you can find snug-fitting compression clothing. By lightly compressing muscles to increase circulation and lower inflammation, they help manage or prevent pain and delayed soreness.

According to Savage, they are also thought to help remove lactic acid, which builds up in muscles after high-energy exercise, causing pain. In addition to improving comfort, relieving or preventing pain helps you stay on track with your health goals and promotes improved flexibility and range of motion, according to Savage.

6. Make time for rest.

Of course, you rest after a workout, but there should be days during the week when you don't do anything at all. "A lot of the time, the mindset is that you have to work out constantly to achieve your goals," Savage says. "However, seven days a week is too much—your muscles need time to repair in order to grow stronger and stronger, so incorporate rest days into your exercise routine."

That doesn’t mean lounge around (sorry!). Doing some light activity that gets your body moving—like a walk, hike, bike ride, light swim, or game of tag—enhances muscle recovery without straining them by boosting blood flow, Cesar adds.

7. Do a quick body check

When you’re done working out, take a moment to assess how you feel. One of the best ways to keep soreness or injury at bay is to not overexert yourself. “Your goal should be to challenge yourself without punishing yourself. In other words, go hard, but not so hard that you pay the price with soreness the next day,” says Cesar. “You’ll know you hit the sweet spot if you walk away from your workout feeling challenged, but also strong and energized. You should never leave a workout feeling drained and spent. If you do, dial it back next time.”

8. Eat to gain muscle mass.

If you want to increase muscle strength or size in general, pay close attention to the foods you eat after exercising. Farias recommends eating something within an hour of finishing your workout.

Savage recommends eating a variety of healthy carbs, lean proteins, and healthy fats to help your body make the physiological changes required for physical advancement. A cup of Greek yogurt with fresh berries, for example, or a slice of whole grain toast with peanut butter and sliced bananas would be appropriate.

9. Heat up, then cool down

Apply heat to relax and calm muscles after a strenuous workout, then switch to ice to reduce pain and inflammation. "This combination is ideal—then stretch your muscles," Savage says.

10. Make sleep a priority.

"Bedtime is when our muscles recover from exercise, and sleep deprivation prevents protein synthesis, which is required to repair your muscles," says Farias.

Make a sleep routine that will help you fall asleep. A soothing ritual, such as practicing a quick meditation, dimming the lights, or diffusing a relaxing scent like lavender, is recommended in our guide to sleeping soundly all night.