Working out and experiencing intense muscle soreness?For up to 4 days, the tears you intentionally make in your muscles during exercise can cause an undeniable discomfort. Here are a few things you can do pre and post workout to minimize either the intensity or longevity of your soreness.

First, and maybe most important, is rest. This does not mean relaxing on the couch, it means real sleep. Most muscle recovery is achieved during your sleep cycle. The CDC recommends 7 or more hours of sleep per night for people aged 18-60.

Second, is an effective and consistent stretching regiment. Stretching increases blood flow to the area in turn helping with recovery. Foam rolling is a form of stretching that specifically helps to eliminate knots in the muscle.

Thirdly, another way to treat inflamed, sore muscles is by applying cold to the area. After 48 hours you can begin to alternate between cold and heat, using something like a heating pad. It also makes for a great opportunity to take a warm bath.

Unfortunately, there is not a way to completely avoid post workout soreness. However, making sure to rest, stretch, and treat your muscles properly pre and post workout will aid in a speedy recovery. #trainRECOVERrepeat

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