Sore after exercise? How to feel better
Why muscles hurt a day or two after training, and an easy plan to recover.
Did a new workout? Lifted heavier? Ran further? The next day, the stairs feel hard. Sore muscles are normal. They are part of getting stronger. Here is how to recover well.
Your recovery, day by day
Workout day. Cool down with a few minutes of easy stretching. Drink water and eat a proper meal.
Next morning. You may feel stiff. Walk and keep moving gently. Lying still makes it worse.
Day two. This is often the most sore day. Rest, or do something light.
Day three. The soreness starts to go. A massage now helps loosen what is still tight.
Sports massage or deep tissue?
| Sports massage | Deep tissue massage | |
|---|---|---|
| What it does | Works on the muscles you train, with stretching | Slow, firm pressure on tight muscles |
| Oil | Usually none | Yes |
| Good for | Recovery between workouts | Old stiffness and knots |
| Read more | Sports massage | Deep tissue |
Small things that help you recover
- Sleep well. Your muscles repair at night.
- Drink plenty of water.
- Eat protein after training: dal, paneer, eggs or chicken.
- Increase your workouts slowly.
Sore or injured?
Normal soreness is a dull ache that goes in two or three days. Sharp pain, swelling or pain in a joint is different. See a doctor or physio before a massage.
Frequently asked questions
Does massage help sore muscles?
Yes, many people find it helps tight muscles feel looser.
When should I get a sports massage?
A day or two after hard training, or a few days before a big event.
Should I exercise when I'm sore?
Light movement is good. Don't train the same muscles hard until it eases.
What is the difference between sports and deep tissue massage?
Sports massage focuses on the muscles you train, with stretching. Deep tissue works slowly on old tightness.
