How to Relieve Muscle Soreness and Recover FAST (4 Science-Based Tips)

Muscle soreness (also known as delayed onset muscle soreness or “DOMS”) is something we can all relate to. The sore legs and various other sore muscles we experience after a hard workout can be an uncomfortable feeling. Although this is perfectly normal, sore muscles becomes a problem when it interferes with your muscle recovery. If your muscle soreness after a workout sticks around until your next workout, this is going to negatively impact your workout AND further interfere with the muscle recovery process. Thus, it’s essential that you optimize your muscle recovery after a workout in order to minimize muscle soreness - and no, ice baths or stretching after a workout won't help! In this video I’ll go over 4 science-backed tips to enhance muscle recovery and provide fast muscle soreness relief. I’ll discuss the topics of foam rolling, active recovery (cool downs) and various supplements that have been shown to relieve muscle soreness and enhance muscle recovery.

SCIENCE BASED PROGRAMS:

MY FOAM ROLLER RECOMMENDATIONS:
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WRITTEN ARTICLE (BUILTWITHSCIENCE.COM):

STUDIES:
Soreness interferes w/ workout/recovery:
Ice baths:
Static stretching:
Foam rolling:
Active recovery:
Omega-3:
Caffeine:

MUSIC:
Song 1 = Lakey Inspired – “Going Up”
Song 2 = Lakey Inspired – “Better Days”

[Jnc-osjs]

I like the fact that he uses research instead of just stating stuff

[GabrielArrambide]

"No pain, no gain" sounds OK but too much pain after a workout is a no no. Thanks for the video dear Jeremy, I enjoyed it very much, as usual.

[didituki]

Let's be honest... we all came here because we're all sore xD

[fodassenaosei]

I always feel soreness on the 2nd and 3rd day, it always f***s up my schedule.

[huypham]

The pains kill me everytime, I can’t even sleep 🙄

[TYW-bezo]

1. Do foam roll for 10 minutes after workout 2. Do light weight workout same as what you have done during workout as a process to cool down 3. Take fish oil supplements 4. Start from light weight workout whenever you are trying something new 5. You are welcome

[MrNurseinTExas]

Getting back into training after a decade of being a nurse. I should have watched this video first because I pushed myself too much on my first leg day. I think it's kinda difficult not to push yourself too much in the gym when everyone around is super fit and pushing themselves also. I think I will take your advice and go a little easier on my leg day because this is now day #3 of recovery and I am still in lots of pain.

[junberg]

My arms are so sore I can't even stretch them without feeling huge pain

[thomasthomas]

Honestly, the quality of this channel is unmatched. I love that you cite the information you provide.

[BinuJasim]

Love the pain a day after a heavy workout.

[roverma]

Walking around like a trex after a killer arm session. Had to get my wife to take my jacket off lol

[ZGADOW]

What I like about these videos is that you actually give information rather than dancing around the subject without ever giving a concrete answer

[matthewcampbell]

U dude have to b one of the best fitness channel on YouTube! Every videos is awesome and very informative!

[passerby]

+10 on mentioning the rower for active recovery. It works a treat. I just need 3 minutes on the rower directly after a long workout. it stretches the arms and legs while re-pumping some more blood all over. No going nuts, focusing on the stretching, just mildly challenging pulls, and allow the sliding motion to stretch the ligaments and muscles better and more comfortably than static stretching. Combine with smart timing of food, and you reduce your chances of being sore by a lot.

[hahahahaha]

I have been doing the static stretching after workout for all this time. But I stopped after I had come across this video.
I tried the foam rolling and 10 minute light cycling after one huge leg day. It works wonder.
I do not feel sore that much after my leg day no more. I still use the same programme. Just change the after workout regimen.
Thank you, Jeremy
I have been hooked to your channel. I love the scientific content a lot.

[Kay-wsfg]

This guy’s voice is so relaxing... most PT’s or fitness YouTubers are all up in your face screaming like a drill instructor. Kudos

[ulfheinn]

My personal rule of thumb is that if your going back to the gym after a long period of inactivity...do not push yourself past the point of high intensity...gradually work yourself to that point over time...itll take a week, but it's better to deal with regular soreness than DOMS, which can be incapacitating and you will be out for a week recuperating

[Nerderator]

Omg my legs are honestly killing me and it’s been 3 days. I can’t sit down 😭

[abdirahmanahmed]

I started working out for the first time in 10 years and I’m so sore! Hopefully this helps!!

[NovaZayn]

Lit lit! That "active recovery" theory makes me think about athletes and how they play sports all the time - even on their "rest days"