How to Deal With Sore Muscles After Working Out | Team Afterburn

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sore muscles

Why do we get sore muscles?

In order to best treat our sore muscles, we need to fully understand why they get sore to begin with! At Fit Fx, we stress the importance of covering all elements of a workout, from diet to exercise, to treating sore muscles! If your muscles are sore, it will limit what you can do in the gym and often keep people from coming to class. We often get what is known as delayed onset muscle soreness, which we will start to feel within 12 to 24 hours of a workout and can last up to two days past the workout. We can’t always completely eliminate this, but there are steps we can take to minimize the impact!

1. Stretch

Stretching before and after a workout will help to ensure that our muscles are properly prepared to both work out and recover those sore muscles!

2. Foam roll

If you’ve been to a Fit Fx class you know we stress the importance of foam rolling at the end of class! We also encourage you to come to class early and foam roll ahead of time as well. When we start to build up lactic acid, it has a tendency to pool up on our muscles when we aren’t active and we get those sore muscles. Help eliminate that by giving yourself a deep tissue massage (self myofascial release) which helps to facilitate disbursing the lactic acid across the muscles and encouraging it not to sit in one area.

3. Treat specific sore muscles

You don’t need to foam roll just the areas you worked that day. A full body roll is always recommended, but when you have any sore spots at all, make them a priority as well!

4. Get nutrition

Your body needs fuel not just for working out, but for recovery as well! Get that nutrition in your body with a shake or a light meal after working out and help speed up the recovery process!

5. Use heat

Heat helps promote circulation and blood flow! The more we can encourage that type of stimulation in the body, the faster our soreness will heal and go away!

6. Continue exercising and moving

Our natural desire will be to sit still when we are sore. That’s the last thing you want to do as it will lead to more soreness! You need to keep moving which essentially promotes more stretching and blood flow! The best thing you can do is to continue coming to class, especially on cardio days which will really promote blood flow to those sore muscles!
Don’t let sore muscles prevent you from achieving your health and fitness goals! Fit Fx is here to ensure your success along your journey and make sure you are as prepared as possible for the road ahead! Check out our 6-week, no commitment trial package for just $75 at Also, like us on Facebook and see member success stories and tips and info for your workouts at