5 Ways to Speed Recovery after Exercising

Reduce soreness experienced after a workout with these tips.

5 Ways to Speed Recovery after Exercising

It is important to take the time to properly recover from exercising—even if it was a simple workout. Here are five ways to recover that will help get you back up and ready for your next workout:

Try a foam roller

They may be made of foam, and the muscle pain of foam rolling is definitely not for the faint of heart. But the pain is worth the quicker muscle recovery and reduction of soreness later on.1 Foam rolling provides relief from muscle tension and can improve range of motion and flexibility.

Reach for the ice

It might sound like torture, but taking an ice bath soon after workout is known to reduce muscle pain, inflammation, and fatigue after intense workouts.3

Go for protein

Research states that you should grab a high-protein snack within 30 minutes of ending your workout to help you repair muscle damage. Try apples with peanut butter, Greek yogurt, or cottage cheese with fruit.4


You should drink eight ounces of water within 30 minutes after you exercise, and this does not include sport drinks. Continue to stay hydrated and keep replenishing those fluids throughout the rest of the day.5

Take time to sleep

Sleep promotes recovery, so it’s important you get seven to nine hours of quality sleep the night after a hard workout. You can also visit your physician to help you get your sleep game back on top again.6


  1. Runnersworld.com/uk/health/injury/g28517456/foam-roller-exercises/
  2. https://www.health.harvard.edu/staying-healthy/should-you-add-foam-rolling-to-your-workout-routine
  3. share.upmc.com/2016/02/using-ice-exercise/
  4. healthline.com/health-news/protein-shakes-don’t-help-repair-your-muscles-after-a-workout#whats-the-best-post-workout-recovery-drink?
  5. acefitness.org/education-and-resources/professional/expert-articles/5397/how-hydration-affects-performance/
  6. selecthealth.org/blog/2016/07/5-sleep-tips

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