The After-Workout Recovery Routine I Rely On to Ease Soreness

Published on March 13, 2020 at 1:27 PM

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The only constant in my fitness routine is that it's always changing. I tend to lose interest in workouts quickly, so I've learned that I need to switch up my workouts every week or two to keep myself motivated.

That means I find myself feeling sore more often than I'd like to admit. Just when my body's getting used to a particular HIIT routine or spin class, I'll try a new one — working totally different muscles in the process.

After waking up one too many times with aching muscles, I've come up with a post-workout recovery routine that gives my body some much-needed TLC. I still get sore, but if I've followed these tried-and-true steps, I'll still be able to climb a flight of stairs without whining the next day.

Step 1: Roll It Out

There's nothing like a good foam-rolling session after an intense workout. I love to pair the usual stretches (hamstring, quad, shoulder) with foam rolling to really get into those aching muscles. My trusty foam roller ($35) lives under my bed, so it's easy to grab after getting home from the gym.

TriggerPoint GRID Foam Roller

From

$35

Step 2: Draw a Bath

Epsom salt baths are a mainstay for athletes, but I typically find the hot bathwater is enough to help my muscles relax. If I'm feeling fancy, I'll add a dash of Herbivore Botanicals Calm Bath Salts ($18) for some spa vibes. After about half an hour in the tub, I'm left feeling brand new.

Herbivore Botanicals CALM Bath Salts

From

$18

Step 3: Get Comfy

Post-workout, nothing sounds better than pulling on some sweats and flopping down on the couch. To level up my lounge time, I reach for relaxed basics from Under Armour's RECOVER™ line. These clothes are made with minerals that reflect your body's energy back into your muscles, boosting circulation and speeding up the recovery process. Whether I'm pulling on the relaxed woven pants ($80) or a knit zip-up ($80), I know I'm well on the way to recovery.

UA RECOVER™ Woven Pants

From

$80

UA RECOVER™ Knit ½ Zip

From

$80

Step 4: Refuel

You didn't seriously think I'd get through this routine without mentioning food, did you? Giving my body the nutrients it needs to repair those worn-out muscles is a crucial part of recovery. Protein is my number one priority in post-workout meals: whether I'm opting for plant-based sources like chickpeas or searing a salmon fillet, I make sure I'm getting plenty of it. Lots of veggies and some complex carbs like brown rice usually round out my plate.

If I'm really hungry, I'll slice up a banana and top it with peanut butter for a healthy dessert. In addition to the healthy fats in the peanut butter, the potassium in the banana can help prevent cramping.

Step 5: Rest Up

A solid eight hours of sleep can fix almost anything — including supersore muscles. After a particularly grueling workout, I'll give myself as much time to sleep in as possible. Even if I still have some lingering soreness, it's much easier to tolerate when I'm well-rested and energized.

That means I'm usually not the type to jump out of bed for a 7 a.m. spin class after strength training the night before — and that's OK. If I'm going to stick to my fitness routine, I need to give my body plenty of time to recover. It's all about balance, after all!