How-to Guides

How to Relax Muscles After a Workout

You’ve just started a new workout. You feel pretty good about it until you try to get off the couch the day after your first gym session. It’s difficult for you to stand.

This is one of the most common side effects of working out. You see, as you put stress on your muscles, it creates micro-tears. These tears will heal up, and your muscles will be stronger for it, but it will take a few days for you to feel like your old self again.

The good news is that there are muscle relaxation techniques that will help you bounce back faster. A massage and a good night’s sleep will do wonders for your aching muscles.

These are only a few options that you can try out. Continue reading to learn more.

Casein Protein

The protein shake is a core component of any good post-workout routine. This is especially true if it contains casein protein.

It’s a protein that hangs around in the digestive system for a while. In fact, depending on when it’s consumed, your body will continue to break it down while you’re sleeping.

As you rest, it will set to work, feeding your muscles and helping them recover from your gym session.


A massage will stimulate blood flow throughout your body. It gets rid of old blood and lactic acid, which can relieve your poor sore muscles.

If you can’t afford to get a deep tissue massage after every trip to the gym, consider investing in a full body massage chair.


Icing can reduce the inflammation and swelling that comes from tight muscles. You can wrap bags of frozen peas in cloth and hold them against the pained areas for about ten minutes.

Whatever you do, don’t press a bag of frozen anything against your bare skin. Not only will it be uncomfortable, but it can damage you.

If you don’t have any frozen veggies handy, you can use cooling compression sleeves and ice wraps.


Stretching will help improve muscle elasticity and flexibility. It also gives your body a chance to cool down after intense weight lifting and cardio.

To get the best results, you’ll need to do a mixture of dynamic and static stretching. Dynamic stretches involve heavy amounts of movement, and static stretches don’t.

Get Some Sleep

The number one way to relax muscles after exercise is to sleep. As you rest, your body will begin to heal itself. You’ll rebuild the muscles that you tore during your workout.

You will need to get between 7 and 8 hours of sleep. If you have trouble winding down, try investing in a new mattress.

You should also put your phone down an hour before bed. The blue light that it puts off could disrupt your sleep cycle.

Muscle Relaxation Ideas to Keep Soreness Away

It’s difficult to get in shape when every gym session puts you in a great deal of pain. Your muscles tear themselves as you work out, and until they heal, it will be difficult for you to get off your couch.

Try out some of these muscle relaxation ideas to heal faster and get back to exercising sooner.

For more tips that will help you on your fitness journey, check out our other how-to guides.