Exercise The Best Post Workout Routine to Avoid Excessive Soreness

post workout routine

What to include in your post workout routine to minimize soreness, speed up healing and decrease inflammation

After a serious leg day at the gym, have you ever ended up with some dangerously sore muscles and a set-back for days? The goal of a good workout is not necessarily to be sore, and it definitely shouldn’t leave you so sore you can’t move for a week. But sometimes, you’re going to be sore. Whether you’ve started a new program, come back after a period of inactivity, or have some underlying issues, etc., here’s what to include in your post workout routine to minimize soreness, speed up healing and decrease inflammation:

Step 1: Water!

As always, drink plenty of water to flush out toxins are help your body heal, replenish and feel good. A great tip? Add a packet of electrolyte mix. I love those from Trace Minerals.

Step 2: Protein.

Right after I get home, I make a balanced meal with an ample serving of protein, especially if I lifted heavy. If you are on the go, a protein shake, raw nuts or nut butter and fruit/veggies are good options.

Step 3: Lymphatic Brushing.

This is a technique in which you stroke a lymph brush upwards towards your heart over all your skin, from legs to stomach to arms, etc. After I eat, I head to the bathroom and take my clothes off to brush my skin before showering.

Step 4: Epsom Salt Bath.

If I have time, or if I’m extra sore, I will run a hot bath with lots of Epsom salts and whatever essential oils sound good. Epsom salt helps detox your body and muscles and will help soothe your soreness.

Step 5: Magnesium Cream.

Magnesium is well absorbed through the skin, and it can greatly help with sore muscles, so I keep this magnesium cream on hand by my bedside and rub some on my legs and stomach. I also keep Tiger Balm around to rub on sore arms, back, chest, and leg muscles if needed.

Step 6: Deep Breathing.

End your routine (and day) with a few minutes of slow, deep breathing. I personally like the method of breathing in slowly through the nose for 4-8 seconds, and out through the mouth for 10 or more seconds. It took me awhile to be able to do this, but I really like it now. Another great option is to breathe in for 3-4 seconds, pause for 3-4 seconds, breathe out for 3-4 seconds and pause again for 3-4 seconds before starting again. This is called box breathing, as you can imagine creating a box or square as you go through each segment.

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