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When it comes to post-workout muscle soreness, you need a solution that gets rid of it for you now but also reduces it after your upcoming workouts. What I have for you here, is the solution you need for both. Proper ways to warm up and get your muscles ready before a workout, as well as how to cool down and stretch your muscles out after.

**Strategies

*Strategy #1 – Foam Rolling Recovery

Using a foam roller is a great way to manage muscle soreness, as it essentially acts as a personal massage to improve blood flow to the area and to relax knotted tissue. Both of these can help with delayed onset of muscle soreness (DOMS) recovery in the short term and can reduce the effects after workouts in the future. Make sure to purchase a solid roller with ridges.

*Strategy #2 – Do Some Light Cardio

To decrease muscle soreness, it’s always good to do a few minutes of light cardio exercises before and after your workout. Doing it before gives your muscles the chance to warm up properly by increasing blood flow throughout your body. Doing light cardio after clears your muscles of metabolic waste products like lactic acid, which can lead to DOMS.

*Strategy #3 – Applying Localized Heat

Applying localized heat, in the form of a heat pack, a sauna or steam room, or even a hot bath, can have great effects on helping you decrease muscle soreness. Heat helps to loosen and relax your muscles and also improves blood flow to them. As we’ve mentioned above, increasing the blood flow is key to dealing with post-workout muscle soreness.

*Strategy #4 – Use Magnesium Salts

If you follow our advice above about localized heat, by taking a hot bath, a good addition that'll help manage muscle soreness is to add Magnesium Salts to your bathwater. These help by being absorbed by your skin and basically supplementing your muscles with magnesium, which is helpful for sore muscles.

**Supplements

*Supplement #1 – Magnesium

Supplementing with magnesium helps decrease muscle soreness by relaxing your muscles and your blood vessels. Relaxing your blood vessels allows blood to flow more freely, so in keeping with everything we’ve mentioned above, that helps manage muscle soreness. Magnesium supplements are available in powder or pill form, and also in the form of bath salts (Epsom salt), as recommended in our last strategy.

*Supplement #2 – Fish Oil

Anti-inflammatories such as fish oil help you deal with muscle soreness by keeping swelling to a minimum. Although you want plenty of blood flow to manage DOMS, you don’t want excess swelling that could have other negative effects. Fish oil will keep your natural anti-inflammatory levels high to combat this.

*Supplement #3 - Turmeric

Similar to fish oil, the curcuminoids found in Turmeric are natural anti-inflammatories that can help with the reduction of muscle swelling and inflammation. You can find Turmeric/Curcumin supplements at any health store or online.

I hope this has given you some ideas on how to manage muscle soreness so you can be comfortable throughout your workout journey. Wishing you all the best!

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Your friends here at the FFP,

-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project

**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website.