how to reduce sore muscles after workout

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By robb the singh

how to reduce sore muscles after workout

Many people make plans to go to the gym, but many of them are unable to keep that routine regular by going to the gym for 1-2 days.

The reason is muscle soreness after a workout.
Yes, when someone goes to the gym on the first day, he is very excited and energetic.

how to reduce sore muscles after workout
  • Do all the exercises
  • lift heavyweight.
  • enjoy running on the treadmill

Many things like etc. come to mind, and then your workout starts.

In such a situation, your first-day passes, but the next day when the pain in your muscles due to workout then changes your plan.

After doing gym for 1-2 days, many people have such a condition that their muscles start hurting very hard.

The same thing happened to you, and then because of this you also went to the gym only for a day or two and after that did not go to the gym for fear of pain.
So today I am telling you how to reduce sore muscles after workout.

1- What is muscle soreness?

The pain that occurs in the muscles of your specific body part after a workout session is technically called muscle soreness or delayed onset muscle soreness.

It occurs within 24-48 hours of working out and can last for about 2-3 days or as long as 7 days.
Due to two reasons, either you have worked out after a long break or beginner.


You don’t need to be afraid of muscle soreness because you don’t hit the same muscles during the soreness.

For example- if you have done a chest workout today, then when its soreness will be there tomorrow you will be training some other body part tomorrow.

Table of content

  1. Nutrition
  2. Warm-up
  3. Stretching
  4. Massage
  5. Supplements (BCAA and Glutamine)



It is the best and main way to reduce soreness. If you are a beginner or a professional. One can reduce the soreness to some extent by taking nutrition as per the requirement of his body.

like :

Amino Acids: Building Blocks of Protein

Protein: Building Blocks of Muscles

Your body’s recovery will be from the protein itself, and protein contains 20 types of amino acids which are very important for body recovery. It can reduce your soreness to a great extent.

2. Warm-up

Warming up warms up your sleeping muscles and speeds up your blood circulation. Whether you have soreness or not, you should warm-up.

For example- if you want to do a chest workout, then you should do some push-ups, empty barbell bench press, or dumbbell press. Due to this, your muscles will become virtual, and you will not face such problems.

3. Stretching

It may be better to do it before a warm-up workout and in between a stretching workout. Some people do stretching before and after a workout.

Stretching increases the blood flow to your muscles and stretches them, and a chance to reduce injury or soreness.

4. Massage

Self-massage can be the right way to reduce soreness because in a situation only you can understand how much pressure to massage on the body part with soreness and how much you will be able to tolerate it.

5. Supplements (BCAA and Glutamine)

Both of these supplements help with muscle recovery and the creation of new muscle fiber. Glutamine also speeds up the recovery.

When you work out, the amount of glutamine in your body naturally decreases. Due to which the recovery of your muscles becomes slow.

Your body makes its glutamine, and it takes 7 days to rebuild it after a workout.
Therefore, instead of 7 days, the deficiency is completed by supplementation the next day.


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