After a good workout, your muscles may feel sore and tender. This doesn’t kick in immediately, but tends to occur 12 to 24 hours later. Strenuous physical activity can cause small tears in your muscles. Fluids also build up in the damaged muscle mass. Though painful in the short term, this is ultimately good because your muscles will be bigger and stronger when they repair themselves. Use these tricks to ease your soreness through the process.

Use a Foam Roller

Working over your muscles with a foam roller using self-myofascial release (SMR) helps improve circulation and move the fluids that accumulate as you’re working out. This also works to better deliver oxygen and nutrients to the area, which will cut down on inflammation and pain.

Schedule a Deep Tissue Massage

Booking a weekly or monthly deep tissue massage can do wonders for your workout routine. Let your massage therapist know what kind of training you’ve been doing so they can target the appropriate areas. A skilled massage therapist can help improve circulation, release tension, and decrease recovery time.

Change Things Up

Keep your workout routine diverse. If you push through the same type of movements every day, your muscles may not have enough time to recover from one day to the next. It’s better to diversify your activities and build total-body strength. When your muscles are really screaming, cut back to something simple like a 20-minute jog or bike ride so you can keep your body moving without challenging it too much.

Take the Right Supplements

Adding a few smart supplements to your diet can help speed your muscle recovery. Creatine and L-Carnitine are amino acids known to help with muscle fatigue and soreness after a workout. L-Carnitine in particular needs a good balance of protein and carbs to do its best work. Omega-3 fish oil has natural anti-inflammatory properties that help with soreness.

CBD oil can help with recovery as well. Used topically, it can provide fast relief from pain and inflammation. Taken internally, CBD can also lower inflammation and discomfort. It inhibits the eicosanoid enzyme known as COX2, which plays a major role in the inflammatory response. NSAIDs target COX2 as well for the same purpose.

Hydrate

Hydration is essential for muscle recovery. Having adequate fluid in your body will help flush away toxins and waste and transport nutrients to your muscles. Dehydrated muscles are tight and painful while those that are hydrated can stay supple more easily. Divide your body weight in half and try to drink that many ounces of water a day.

Soak in Epsom Salts

This tried and true home remedy is a sure winner for sore muscles. Magnesium-rich Epsom salts will help relax your muscles. You can absorb it through your skin as you unwind in the hot tub. Alternately, you can also use a magnesium oil spray for your muscles if you don’t have time for a bath.

Caring for your muscles properly is key to maintaining a successful fitness routine. With proper strategies, you can minimize discomfort and maximize the perks of your workout.

Meta: The pain, aches, and soreness that follow a workout can make it difficult to keep going. Natural remedies like epsom salts, CBD, and hydration can help.

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