Sore from Yesterday’s Workout? What to Do to Feel Better

Picture this: You crushed an intense workout, reveling in the rush of endorphins. But then you wake up the next morning, groaning as you try to move your achy, sore limbs. At this point, you’re probably wondering how to get some relief to get through the day.

That sore feeling is likely delayed onset muscle soreness (DOMS), a common occurrence after a new or particularly tough workout. DOMS is the result of tiny tears in muscle tissues and increased inflammation. Luckily, this pain is temporary, lasting just a few days, and is a sign that your muscles are repairing themselves. 

To help you recover smarter and feel better faster, we asked two registered dietitians to share what you can do today if yesterday’s workout left you feeling sore all over. 

1. Have an Active Rest Day

While it can be tempting to lie on the couch the day or two after a tough workout, experts recommend doing some light activity to soothe sore muscles the next day instead. “Don’t take a full rest day,” advises Kelly Jones, M.S., RD, CSSD, a sports dietitian for athletes and active adults. She explains that low-intensity exercise can stimulate blood flow, which enhances the delivery of oxygen and nutrients to sore muscles, thus supporting muscle recovery and lessening soreness. 

Walking, swimming, gentle cycling and dynamic stretching, like yoga, can get your blood pumping and promote circulation. Also, consider incorporating eccentric movements, like squats, pushups or overhead presses, which studies suggest may help relieve tenderness, stiffness and swelling after a tough workout, says Jones.

2. Turn Up the Heat

While cold plunges are all the rage, there’s also solid evidence that turning up the heat can soothe sore muscles. Research suggests that heat therapy is effective for reducing the risk of DOMS when used immediately after exercise and for easing muscle soreness after the aches and pains have set in, says Chrissy Carroll, RD, CPT, a running coach at Snacking in Sneakers. 

You can turn up the heat at home by taking a hot bath or applying a heating pad to your achy muscles. These devices are relatively inexpensive and easy to use. Or, if you have access to a sauna, spending time in a heated room may also support muscle recovery. 

3. Load Up on Flavonoids

Flavonoids are natural compounds found in many plant foods, including berries, broccoli, tomatoes, whole grains, coffee and tea. These compounds pack both antioxidant and anti-inflammatory properties, and studies show that consuming flavonoid-rich foods or supplements may help speed up muscle recovery and lessen muscle soreness after a hard workout. 

Certain high-flavonoid foods, in particular, have been linked with benefits for reduced muscle soreness, including tart cherry juice, beetroot and caffeine. However, Carroll notes that research is limited to high doses or consistent daily intake of these foods, and the findings may not translate to occasional use or smaller doses. “It’s unclear whether these would help on a one-off basis when you’re already feeling sore. However, it can’t hurt to try!” she says.

If you wake up feeling sore, Carroll recommends starting your day with a warm bowl of oats topped with tart cherries and pistachios and paired with a cup of coffee to load up on flavonoids and other key nutrients.  

4. Bump Up Omega 3s

Omega-3s are essential fatty acids that most people aren’t getting enough of in their diets. These healthy fats are packed with nutrients that support heart and brain health and may help dial down inflammation. 

“While more research is needed, omega-3 fatty acid intake may also be important for relieving muscle soreness post-workout,” says Jones. Studies suggest that DHA and EPA omega-3s may help reduce muscle soreness and reduce signs of muscle damage like elevated lactate levels, which tend to rise after intense workouts. 

The best source of DHA and EPA omega-3s is fatty fish, like salmon or herring. So, for a high-protein, post-workout breakfast to soothe achy limbs, consider adding smoked salmon to your scrambled eggs or topping your morning toast with canned sardines. 

5. Consume Carbs and Protein Post-Workout

Protein shakes are a popular go-to recovery drink, but relying solely on protein after a workout can actually sabotage your recovery efforts. “The most important thing I recommend to clients when sore after a workout is to eat enough carbohydrates and protein,” says Jones.

Long or high-intensity workouts can deplete glycogen stores (aka your body’s carb tanks). Refueling with carbohydrates post-workout helps replenish those energy tanks and prevents muscle breakdown, resulting in less muscle soreness the next day. “Carbs help ensure your body has the energy it needs for recovery processes, while also aiding in hydration and sparing protein for use as a recovery nutrient versus energy itself,” Jones explains. 

Research shows that combining carbohydrates and protein after a workout boosts insulin release, which helps prevent muscle breakdown, enhances amino acid uptake into the muscle cells to support muscle repair and promotes muscle growth, all of which support recovery and can lessen muscle soreness. 

To get ahead of muscle soreness the next time you work out, reach for a post-workout snack that combines protein and carbs, ideally in a 3-to-1 carb-to-protein ratio. Grab a glass of chocolate milk, whip up a fruit and Greek yogurt smoothie or dig into a bowl of cottage cheese topped with fruit and nuts—your muscles will thank you. 

The Bottom Line

If you woke up sore from yesterday’s workout, there are things you can do today to feel better. Taking an active rest day, soaking in a hot bath and enjoying a balanced breakfast with protein, carbs, omega-3s and flavonoid-rich foods are all simple strategies for helping you bounce back faster and be ready to tackle tomorrow’s workout.