Everyone knows what it’s like to be sore, that soreness that makes it hard to walk up and down stairs or almost painful to get up out of your office chair. Yes, we’ve all been there! Below are a few tips to help keep you from feeling “that sore”.

1. Warm up and cool down

Starting with a warm up is one of the most important things you can do before you workout. In addition to reducing the post-workout soreness, it loosens up your muscles to help prevent injuries. Warms ups can consist of 5-10 minutes on a treadmill or bike and then some stretching. Make sure you do this in the order mentioned because it can be harmful to stretch cold muscles. There are so many pre-workout stretches you can do, pictured here are a few options.

A cool down is just as important if not more than the warm up because a cool down can help reduce muscle soreness, which will make your next workout easier. You won’t be feeling sore or fatigued and can continue pushing towards your goals. As with the warmup, 5 minutes on the treadmill or bike followed by some stretches for your cool down is very effective.

2. Hydrate

Water is the most important thing in your daily life, but it is extremely important for your workouts. Drinking a lot of water before, during and after can help reduce muscle fatigue and soreness.

3. Foam rolling

Foam rolling is very similar to stretching but you are using a piece of equipment instead to help break down lactic acid and reduce the soreness.

4. Protein

It is important to provide refuel with some protein after a workout. Eggs, Avocado, lean meat and Greek yogurt are some great examples. Having a protein snack or a healthy high protein meal after working out can help reduce muscle fatigue and soreness as well as help build muscle as your body restores. If you are on the go and finding a good post workout protein is difficult for you, a grab and go protein shake makes a great substitute.

No matter what type of workout you are doing, the difficulty of the exercises, or your fitness goals, everyone should needs to focus on the recovery process, which will keep yourself healthy AND ready for your next workout!!