Ways to fix sore muscles after a workout: Quick Steps

Man getting massage to fix sore muscles after a workout in Kathmandu Valley

A good workout is one of the best ways to relieve your mind of the accumulated stress. Furthermore, a good workout is also a good way to keep your body healthy as well. That said, although a good workout is one of the best ways to keep your mind and body healthy, it does cause sore muscles. This is not much of an issue as a quick massage and a good rest can relieve yourself of the sore muscles. And, one of the best ways to relieve yourself from sore muscles is through remedial, deep tissue, and sports massage at Inner Sight, one of the best massage centers in Kathmandu. But besides massage, some of you may wonder – what are the ways to fix sore muscles after a workout?

In this blog, we discuss various quick steps on how you can heal from soreness. muscles. So, with this in mind, let’s get started!

Why Do Muscles Get Sore?

Before we talk about the remedy for muscles getting sore, we first need to understand why muscles get sore. Well, the simple answer is that muscle soreness occurs when the tissues associated with the muscle get a small tear during strenuous activities. These small tears trigger an inflammatory response as the body tries to repair the muscles. This results in the healing of the muscles. The healed muscle is a bit stronger and more resilient than before. Now do note that all of this happens on the micro scale meaning that both the tearing and healing of muscle tissue is extremely miniscule. The result of all of this process is a minor pain or discomfort we know as soreness.

Ultimately muscle soreness is a natural response to physical stress and is often a sign that your muscles are adapting and becoming stronger. Over time, as your muscles adapt to the stress of the exercise, you are likely to experience less soreness for a similar range of activities.

Now another thing to note is that muscle soreness is a good thing for the short term as it signifies healing and strengthening of muscles. But if it lasts for a long time, if it persists for a long time, you should see a doctor.

Ways to Fix a Sore Muscle Soreness After a Workout

Now that you know what muscle soreness is in general, let’s talk about some quick ways to fix muscle soreness after a workout. Some of the top ways to do this are as follows:

1)   Hydrate During and After Your Workout

Staying hydrated is one of the best ways to keep your muscles in top condition during and after a workout. Drinking adequate fluids keeps the fluids moving through your system, eases inflammation, flushes out waste, and delivers nutrients to your muscle aiding in its healing process.

For this, you should drink around 300 to 400 Milliliters of water around two hours before exercise. To maintain hydration, researchers recommend drinking between 150 to 300 milliliters of water every 15 to 20 minutes of workout. If you are involved in an intense workout session lasting longer than 90 minutes, experts recommend you take some form of electrolyte.

2)   Eat Right

Another key way to fix sore muscles after a workout is to eat right. As you know, the soreness of the muscle is essentially the process of healing for the muscle, and healing requires energy. The best way to provide energy for healing is by consuming healthy foods. This includes foods that contain adequate protein, carbohydrates, and healthy fats. Proteins repair the muscles, carbohydrate provides energy and healthy fat lubricates the joints.

3)   Cool Down After Every Workout Session

After every workout session, you should also take time to slow your workout. You should not immediately stop your work session. Rather, slow down your workout rather than stop abruptly to prevent the fluids from pooling in muscles and joints. Furthermore, slowing down your workout before stopping also prevents your heartbeat and breathing from returning to normal, aiding in the overall recovery of your muscles.

4)   Use a Foam Roller or a Massager

Another way to heal from a sore muscle is to use a foam roller or a massager. These devices increase the blood flow to your muscles through applied pressure. The increased blood flow further enhances the healing of the muscles in the targeted area. You can slowly roll over the areas of tension to help release tight muscles and speed up the healing and recovery process. After a workout, you can spend ten to fifteen minutes using a foam roller or massager before starting and after the exercise.

5)   Sports Massage Therapy

The sports massage therapy works similarly to that of using a foam roller and massager, except it is more focused and better. In this massage therapy, you can target specific muscles and heal them as per your requirements. Furthermore, you can also enhance the healing of sore muscles and can even enhance your performance as the core focus of sports massage is healing from sports injuries like muscle soreness and enhancing the physical state. The massage enhances the blood flow and provides support to the sore muscles promoting the overall recovery of the sore muscles.

If you want the best massage therapy in Kathmandu Valley, feel free to visit us at Inner Sight.

6)   Over-the-Counter Pain Relief

If the massage and massage do not work, you can take over-the-counter pain relief to relieve yourself of the pain. Now do note that you should always be careful when taking any form of medication, even if they are general medications like ibuprofen or aspirin. Take the medications sparingly and always follow the recommended dosage.

These are some of the key ways to fix sore muscles after a workout. Now do note that these are just some of the best methods. Besides the ones we mentioned here, there are several other methods.

Where is the best place to get a massage in Kathmandu Valley?

After knowing the quick cures for sore muscles, some of you may wonder where I can get the best massage in Kathmandu Valley. Well if you have such a question, then you can simply visit Inner Sight Nepal. At Inner Sight Nepal, we provide you with the best massage for all your needs.


Working out is one of the best ways to get relief from both physical exhaustion and mental stress. That said, a workout does put stress on your muscles and can cause muscle soreness. Now, you can use many methods to relieve yourself from muscle soreness. Some of the methods include taking a massage, using a foam roller and massager, drinking adequate fluids, eating healthy food, etc.

In this blog, we covered some of the key ways to fix sore muscles after a workout. We hope you found this helpful. If you seek further insights into the world of massage, do check out some of our other blogs. And if you want the best massage in Kathmandu Valley, feel free to visit us at Inner Sight. Thank you for reading till the end.