You crushed your workout. You’re feeling proud, maybe a little sweaty, and then the next morning—ouch! That tight, achy feeling sets in and suddenly walking up the stairs feels like climbing a mountain.
Good news: you’re not broken. That’s just muscle soreness (also known as DOMS—delayed onset muscle soreness), and it’s a normal part of getting stronger. The better news? There are simple ways to manage it so you can keep moving, recover faster, and not dread your next workout.
It might sound backwards, but rest alone won’t make soreness go away. Light activity like walking, stretching, biking, or even an easy workout can help increase blood flow and ease stiffness. Think “active recovery” instead of staying still.
Your muscles need water to repair and flush out waste products from exercise. Dehydration can make soreness worse. Aim for steady water intake throughout the day (bonus: add electrolytes if you’ve been sweating a lot).
Muscle repair requires protein, and recovery is fueled by carbohydrates. After a tough workout, give your body what it needs:
Food = fuel for recovery.
Gentle stretching and mobility work can help improve circulation and relieve tension. Even 5–10 minutes of foam rolling, banded stretches, or yoga can make a big difference.
Most of your recovery happens when you sleep. Muscles repair, hormones reset, and your body gets stronger. Aim for 7–9 hours of quality sleep whenever possible.
Soreness is normal—sharp or lingering pain is not. If something feels “off” or doesn’t improve after a few days, it might be worth scaling movements or checking in with a coach to adjust your training.
Muscle soreness means your body is adapting and getting stronger—but you don’t need to suffer through it. Move a little, hydrate, fuel your body, stretch, and rest well. The more consistent you are with your workouts, the more your body will adapt, and the less sore you’ll feel over time.
So next time you’re waddling after leg day—smile. It’s just your body leveling up. 💪
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