Soreness is an important topic. Whenever you exercise, you should be pushing your muscles to their limits. This will result in tiny tears appearing in your muscles, making them feel sore. Fortunately, there are steps you can take that will help you known how to reduce soreness after exercise.

That’s what we at the Fit Father Project are here to help you with. You can suffer from sore muscles, whether you’ve been exercising for years or if it is your first time in years.

Understanding What DOMS is

DOMS or Delayed Onset Muscle Soreness is the technical term for soreness in your muscles, which is usually experienced between 24 and 72 hours after you exercise.

how to reduce sorenessIt is particularly prevalent when you undertake weight training or resistant exercise.

The actual cause is generally linked with lengthening or eccentric exercises, which cause the tiny tears in your muscles. Your body heals the tears and strengthens the muscles in the process, preventing them from getting sore if you repeat the same exercise.

It is also possible that muscle soreness can be a result of waste products building up in your body as you exercise.

It is worth noting that you can also get acute muscle soreness. This occurs during exercise and can continue in the immediate aftermath.

Steps To Reduce Soreness

Here are some things you can do to reduce your soreness after exercise:

The Foam Roller

how to reduce sorenessThis is a simple and cheap piece of equipment that will help to relax your muscles as you roll the foam across your muscles.

The rolling motion will also increase the blood flow, which will ensure your muscles get the nutrients they need and reduce the aches associated with exercise.

This foam roller can be used before a workout and after. You can even use it before you go to bed.

Light Cardio

A small amount of light exercise will actually help you to reduce the soreness in your muscles. This is achieved because the exercise will keep your blood flowing more effectively, allowing your muscles to gain nutrients and oxygen that they need.

An elliptical machine is a great idea for this.


The foam roller is a type of self-massage, but a full-on massage from someone else can also be exceptionally beneficial.

The idea is to gently massage the muscles in order to break up toxins and improve the blood flow. This will carry nutrients in and remove the toxins.

Hot and Cold Treatments

heating pad how to reduce sorenessWhether you want to apply a heating pad to your muscles, take a warm bath, or even use a steam room, you’ll find that heat provides immediate relief. Adding magnesium salts or Epsom salts to your bath will also help you to relax and rehydrate.

Again it will relax them and improve the blood flow with all its associated benefits.

Using ice or ice baths can be good for injuries or treating inflammation, provided you don't have circulation problems or similar disorders like diabetes.

Generally, it is best to use ice for injuries, pain, inflammation, and swelling. Use heat for muscle pain or stiffness. Depending on the situation, it may be beneficial to alternate between hot and cold.


stretching how to reduce sorenessYou should always stretch before you exercise to warm your muscles up and help to prevent injuries. But did you realize that stretching after exercise can help to reduce the onset of DOMS?

Static stretching allows your muscles to cool down slowly and encourages blood circulation, including the flow of nutrients.

This makes it an essential part of your post-exercise routine and part of the answer to how to reduce soreness after stretching.

How To Reduce Soreness After Exercise – Foods And Supplements

You may be surprised to learn that there are a number of foods and supplements that can help you to find the answer to how to reduce soreness:


You can get this in several formats. Simply choose the one that is best for you. Magnesium is known to help with regulating your neuromuscular signals and help to carry calcium and potassium across cell membranes.

These minerals are necessary to help your muscles relax, reducing soreness, and decreasing recovery time.

Fish Oil

best fish oil how to reduce sorenessStudies have shown that taking fish oil for at least one week before resistance training can help to reduce your muscle soreness.

Fish oil is already known to be a great anti-inflammatory, which will help reduce your muscle soreness; this research simply confirms it.


You’ve probably met this spice before when enjoying Asian cooking. It is a bright yellow spice that is actually part of the ginger family.

Turmeric actually contains a substance called curcumin. Research has shown that this can help to reduce inflammation and reduce pain in muscles and joints.


drink water to how to reduce sorenessOne of the most commonly overlooked causes of muscle stiffness is actually failing to hydrate. Exercise will cause you to lose water through sweat. If you don’t replace this fluid, your body will become dehydrated.

When dehydrated, your cells do not have sufficient water. This prevents them from removing toxins, which will increase your muscle soreness.

Hydration is important to maintain good health and reduce muscle soreness.


protein rich foods how to reduce sorenessProtein is essential for your body. It promotes muscle growth and repair. To encourage your body to repair itself, you should consume protein within 30 minutes of finishing the workout.

You can do this via a protein shake or eating a balanced meal. Our perfect plate eating regime will help.

Preparation is the Key to Reducing Soreness

Soreness is a result of pushing your limits. Whenever you undertake a new type of exercise, your muscles are being used in a different way. This causes the damage that allows them to grow bigger and stronger.

The damage is the root of your soreness, but over time your muscles heal and adapt. Within the space of a few weeks, you should find you don’t get sore after the specific exercise.

Of course, you’ll still want to remember how to reduce soreness as you’ll be undertaking new and different exercises all the time.  Challenge is good for the body!

You can get all the help and support you need with reducing muscle soreness, building new exercise routines and getting the right diet. Just join our FF4L program today!

fit father for life

Your new friend & health coach,

stuart-headshotStuart Carter
Head Training Staff, The Fit Father Project

Brotherhood Nickname: “The Fit Brit”
Bragging Rights: 16 Years in the fitness industry, Author of ‘The Easy Fitness Guide', Father of 4 boys and Husband to a Venezuelan beauty.

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*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on how to reduce soreness.