Getting in a good workout can make you feel great, but dealing with sore muscles after a long workout can make it hard to want to jump in again and can leave you feeling tired for several days. Thankfully, there are some helpful fixes and OTC products that can alleviate extreme muscle soreness after exercising.

If you experience muscle soreness after a workout, don’t worry. It’s usually caused by inflammation and might feel worse if you haven’t exercised in a while. Getting enough rest and taking the proper vitamins and supplements so your muscles can repair is the most important thing. To get rid of some of that soreness, try the following tips.

1. Don’t Forget to Stretch

Stretching before and after a workout (especially weight training) will reduce your risk of tearing or pulling something. It will limit the stress on your muscles and prepare you for a workout. When you stretch before a workout, keep them dynamic and not static. When you stretch after a workout, you can practice deeper stretches to really target the muscles that were used.

It’s also important to warm up your body before a workout. Never just walk into a gym or weight room and start lifting without doing some light cardio first. When your muscles are “cold,” they’re more likely to tear or get damaged.

2. Stay Hydrated

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If you really want to know how to relieve sore muscles fast, drink plenty of water and add a Rehydration Solution to your water if you want an extra boost! Hydration is important during your workout, but you should save your heavy guzzling for after you’re done.


When your muscles are dehydrated, they can seize up. This causes cramping and can even be painful. Make sure you drink plenty of water after your workout to keep this from happening. Our Drip Drop Electrolyte Rehydration Solution comes in 3 different flavors: berry, lemon and watermelon! It’s a great way to stay hydrated and keep your Potassium, Sodium and Sugar levels where they need to be.

3. Alternate Hot and Cold

One solution for how to get rid of soreness is to alternate heat and cold on your muscles. You’ve probably heard of athletes jumping in an ice bath after a game to help with muscle cramping.

While you don’t have to take things to that extreme, alternating a heating pad with an ice pack can help to improve blood flow throughout your muscles, making it less likely for them to cramp up. Just make sure your heat source doesn’t cause pain, and never put ice directly on your skin.

female runner tying her shoes

4. Self-Massage

It might seem silly, at first, but massaging your sore muscles on your own can make a big difference in how they feel a day or two after your workout. If you’re really sore, you probably won’t want anyone else touching your muscles, to begin with.

However, if you have aching calves, shoulders, or other body areas, don’t be afraid to “dig in” and give yourself a gentle massage. You’ll know exactly which type of pressure to use, and it’s a free and easy way to find relief quickly!

5. Give Your Body What It Needs to Recover

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A big part of recovery is what you put into your body. Eating foods rich in protein will help your muscles to rebuild and repair themselves faster. You can incorporate vitamins/supplements into your diet as well.

Foods that help with inflammation like tart cherry juice, and foods that can fuel your muscles like sweet potatoes or whole grain bread, are also excellent choices to keep in your meal plan after a long workout.



Here are a few vitamins and supplements that can help, 21st Century Arthri-Flex Advantage + Vitamin D3, 21st Century Alaska Wild Fish Oil (Mega Omega-3), 21st Century Apple Cider Vinegar Supplement, NATROL Vitamin B12 Fast Dissolve "ENERGY SUPPORT", and the Drip Drop Oral Electrolyte Rehydration Solution. If you’re looking to boost your energy as a way to get the most out of your workouts, look no further than Hargraves Online Healthcare. Taking care of your body from the inside out is one of the best things you can do, and we have the vitamins and supplements you need to get healthy, feel better, and make your workouts even more effective.
By Jason Kraus


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