Whether you’re new to exercise or a seasoned lifter, feeling sore after a tough workout is normal. It can be uncomfortable, but it usually means your body is repairing itself and getting stronger. Here are six practical ways to ease post-workout soreness and speed up recovery.
Use Heat and Ice Therapy
One of the easiest and most effective ways to manage muscle soreness is alternating heat and cold. A warm bath or heating pad boosts blood flow to help repair tissues, while an ice pack can numb pain and reduce swelling. It’s simple, affordable, and avoids the side effects that can come with medication.
Try Deep Tissue Massage
Deep tissue massage isn’t just a treat—it can really help sore muscles. By applying firm pressure to muscles and the fascia around them, it relaxes tight areas and improves circulation, which speeds recovery. It’s also great at working out knots or “trigger points.” Regular sessions after hard workouts can make a big difference in how you feel.
Do Active Recovery
It may seem odd, but light activity after a hard session can help more than resting completely. Try gentle walks, easy cycling, or mild stretching. These low-intensity movements boost blood flow without stressing muscles further, helping to reduce inflammation and loosen tight spots as you heal.
Stay Hydrated and Eat Well
Drinking enough water and eating balanced meals make a big difference in how quickly your muscles recover. Water helps deliver nutrients to muscles and flush out waste products, while protein, healthy fats, and complex carbs give your body the building blocks to repair tissue. What you eat before and after a workout matters as much as the exercise itself.
Consider Topical THC
Topical THC is becoming a go-to option for some athletes to ease local soreness. Applied to the skin, these products interact with the body’s endocannabinoid system and target CB1 receptors for relief without causing a high. That makes them a quick, focused way to reduce stiffness and pain after a hard workout.
Note that cannabis and THC are tightly regulated in the UK. Most THC-containing products are illegal, but there’s an exception for some hemp-derived topicals. Hemp usually contains very low THC and more CBD, so creams or lotions from hemp often have negligible intoxicating effects. Under UK rules, a product stays within legal limits if the total controlled cannabinoids per container don’t exceed 1 milligram, and CBD products are acceptable if they contain less than 0.2% THC and come from approved industrial hemp strains. Many hemp-derived THC topicals fall into this category because they have such low THC levels.
Make Sleep a Priority
Never underestimate sleep for muscle recovery. While you rest, your body releases hormones that repair and build tissue. Skimping on sleep slows this process. Aim for 7–9 hours of uninterrupted sleep each night to give your muscles the best chance to recover.
The Bottom Line
Using these simple strategies to manage muscle soreness will help you recover faster and feel more confident getting back to your workouts, instead of worrying about how your body will react.