Ever walked out of our studio doors wondering how you’ll manage the stairs tomorrow? The feeling is so good and at the same time so… ouch.
While we love a good workout, what you do afterward matters, too. Recovery gives your body time to repair muscles, restore energy, and prepare for your next class. Luckily, you don’t need expensive things or a complicated routine to ease your muscle pain. Some of the most effective recovery habits are also the simplest. Here are seven easy ways to help your body feel its best after your next workout.
1. Drink water and replenish electrolytes
It sounds simple, but staying hydrated is an important part of recovery. When you exercise, you lose water and electrolytes (minerals such as sodium and potassium) through sweat. These help your body regulate fluid levels and support normal muscle and nerve function.
Keeping a water bottle nearby and drinking regularly throughout the day can be a great way to stay hydrated (regardless of working out). After most workouts, water and your usual balanced meals are enough to replace what you’ve lost. If you’ve had a particularly sweaty session, exercised in hot weather, or sweated heavily, an electrolyte drink or electrolyte-rich foods may help replace lost salts. You don’t usually need a special sports drink after every workout.
2. Refuel with food
After a workout, your muscles need protein to repair and rebuild, while carbohydrates help replenish the energy you’ve used. Eating a balanced meal or snack gives your body the building blocks it needs to recover and helps you feel ready for your next class.
Think simple, everyday foods such as:
- Greek yogurt with fruit and oats.
- Eggs on whole-grain toast.
- A smoothie made with your favorite fruits, a banana, and a protein-rich ingredient like nut butter, chia seeds, or soy yogurt.
- Chicken, tofu, or beans with rice and vegetables.
You don’t need to rush for a protein shake the moment class ends. For most people, eating balanced meals throughout the day is a great place to start.
3. Prioritize a good night’s sleep
We all know how much better life feels after a good night’s sleep. Your muscles agree!
Sleep is one of the most important parts of recovery because it’s when your body gets to work repairing and rebuilding after exercise. During sleep, your body supports muscle repair and the adaptations that help you become stronger over time. Without enough rest, your body may struggle to recover fully, leaving you feeling tired and making your next workout feel harder. Try to aim for around seven to nine hours of sleep a night if that suits your needs. Keeping a regular bedtime and giving yourself time to wind down can help you get more quality sleep too.
4. Move gently
When your muscles feel sore, your first instinct might be to stay completely still. But gentle movement, such as a relaxed walk or some easy mobility exercises, can get your circulation going and can help you feel less stiff and uncomfortable while your body recovers. Be sure to listen to your body, as a short walk or a few comfortable stretches can be lovely after class, but if you’re especially tired or sore, resting might be a better option.
5. Try a little massage
Research suggests that massage can help reduce post-workout muscle soreness and feelings of fatigue. It may help you feel more relaxed and comfortable while your body recovers. You don’t necessarily need to book a spa treatment, just a gentle self-massage or a few minutes with a foam roller can be a simple way to unwind and help your muscles relax. Keeping the pressure comfortable is key here, especially if your muscles are sore. Massage should feel soothing, not painful.
6. Consider compression clothing
Some research suggests that compression garments may help reduce muscle soreness and feelings of fatigue after exercise. They apply gentle pressure to your limbs, which may help limit swelling and support blood flow. However, the benefits vary, and they’re not guaranteed, but why not give them a try and see if it helps! Try some compression socks or if you already own comfortable compression leggings, you could try wearing them after class. You want to wear a pair that fits properly and doesn’t feel painfully tight.
7. Take time to rest
We love consistency, but more workouts aren’t always better. Your body needs time between challenging sessions to recover and adapt. During this time, your muscles repair themselves and adjust to the demands you’ve placed on them. Giving yourself enough recovery time helps you return to class feeling more refreshed, rather than constantly running on empty. A little muscle soreness can be normal, particularly when you’re trying something new. However, sharp pain, significant swelling, or pain that feels unusual isn’t something to push through. If your body feels tired, take a rest day or choose something gentle instead of pushing through another intense workout. Rest isn’t a sign that you’re losing progress, it’s actually part of making progress!
Rest, recharge, repeat
Getting stronger doesn’t happen during your workout alone; it happens when you give your body time to repair. Resting when you’re tired, eating well, staying hydrated, and getting enough sleep are all crucial to building a stronger body. Remember, taking care of yourself is always time well spent.
Sources:
PubMed Central: An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis
PubMed: American College of Sports Medicine position stand. Exercise and fluid replacement
PubMed Central: International society of sports nutrition position stand: nutrient timing
BMJ Journals: Sleep and the athlete: narrative review and 2021 expert consensus recommendations
PubMedCentral: The Effectiveness of Post-exercise Stretching in Short-Term and Delayed Recovery of Strength, Range of Motion and Delayed Onset Muscle Soreness: A Systematic Review and Meta-Analysis of Randomized Controlled Trials