Almost everyone who has worked out has had a time where they ended up feeling sore and achy afterwards. Also called Delayed Onset Muscle Soreness, post workout pains are caused by a combination of microtrauma to muscle fibers and the buildup of certain chemical compounds. You can reduce the time spent feeling sore after a tough workout by following some simple tips, preparing right, and listening to your body.

Eat the Right Foods

Post workout nutrition is one of the most effective tools for fighting soreness. Your body needs plenty of protein and carbohydrates to build up muscle fibers after the workout. Try to get a complex carbohydrate like oatmeal or brown rice, and be sure to select a protein supplement that contains a wide variety of amino acids. If you do not want to plan a balanced post workout snack yourself, there are plenty of premade shakes that contain the nutrition you can use. Be sure you drink a lot of water as well to help replenish your body after sweating.

Massage Tired Muscles

Using a foam roller or yoga wheel to give yourself a massage after your workout can be a highly effective way of preventing pain. Roll each muscle group that you exercised at least five times as soon as you finish your workout for maximum effectiveness. In the hours afterwards, you can use your own hands or schedule a massage appointment to further reduce soreness. According to Sports Beem, getting massages will help prevent injury and promote better flexibility.

Stretch Away Soreness

One helpful tool for any continued stiffness is stretching in the hours after you exercise. It helps to encourage blood flow to the sore muscles which allows your body to build up muscles and flush away any lingering chemicals that can cause extra soreness. Gentle movements like slow yoga can help you to recover while still staying active.

Soak in Hot and Cold Water

Using hot and cold water can be a valuable method of keeping soreness away because it helps to improve circulation throughout the body. Consider taking a shower with cold water or using an ice pack right after your workout to keep inflammation and swelling down in an injured or inflamed area. After several hours have passed, a soak in hot water can further improve circulation and finish the healing process.

These tips will help to reduce normal causes of pain after a workout. However, you may have a more serious injury if you are encountering chronic pain that lasts days after working out. It may be helpful to visit a chiropractor or other type of doctor to get professional assistance or advice.