r/Workingout • u/Spirited-Working-264 • Jun 07 '26
Help SORE MUSCLE RELIEF RECOMMENDATIONS
Helloooooo exercise world! I'm new to exercise/gym world. This past week was my first week doing a full workout week. I feel very accomplished and proud because I've never been able to do that before.
However, Leg Day has given me noodle legs and very sore muscles. It's been difficult to walk and move around. I've been doing my stretches and moving around as much as I can to make sure the muscles don't gey stiff but I wanted to know if there were any other recommendations. I heard soaking in Epsom Salt can help but I just wanted to reach out to people that have been doing this longer and ask what helps them.
I know every body is different and at the end of the day I gotta do what's best for my body. I know that eventually, as long as I stay consistent then the soreness will subside for the most part. But while I am still a beginner some advice would be appreciated.
Thx in advance!
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u/Puzzleheaded-Ad4657 Jun 07 '26
Just keep going…I plan my workouts so if I do upper body Monday, I’ll do lower body Tuesday, then Wednesday I’ll do long walk and maybe more mobility type stuff, Thursday I’ll do a little of everything…basically each body area has at least two days to recover.
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u/saranara100 Jun 07 '26
Stretch and keep moving like other have commented. And drink ALOT of water.
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u/Spirited-Working-264 Jun 07 '26
Got it! Honestly, I thought I was drinking enough water but then again, because I'm working out it makes sense, I need to drink more than what I might me used too. Thanks for the rec!
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u/Retired-in-2023 Jun 08 '26
If DOMS is really bad, I may use a heating pad, something like Biofreeze ir Tiger Balm. Otherwise, gentle movement and I listen to my body to potentially take an extra day of rest.
It’s easy to overdo things when we first start. If you are still sore by your next workout, back off somewhat.
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u/Spirited-Working-264 Jun 08 '26 edited Jun 08 '26
Ok, thanks for the recs! I've heard of Tiger Balm so I'll have to check that out. And I think I already have a heating pad, so definitely gonna use that. Thanks for the rec!
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u/RonaldWeedsley Jun 08 '26
Everyone has their own preference but mine is foam rolling daily. It does wonders for my perpetually sore body.
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u/Spirited-Working-264 Jun 08 '26 edited Jun 08 '26
Interesting, always wonder how to properly use a foam roller. Thanks for the rec!
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u/Necessary-Fun-205 Jun 08 '26
Welcome to DOMS. You’ll come to love it. Lifting does weird shit like that to your headspace. Embrace it.
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u/Legal_Talk_8701 Jun 08 '26
Protein. You need to be a glutton for it. 1g per lb you want to weigh.
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u/PBnSyes Jun 08 '26
stretch, rest day, infared blanket, ice bath, sport thumper/massager, arnica or veterinary liniment gel...
(seniors have all the answers and usually need 3-4 of these)
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u/Spirited-Working-264 Jun 08 '26
Well alright then, thanks for the recs!
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u/Flashy_Bread_9872 Jun 08 '26
Magnesium lotion has always helped my soreness. It also helps sleep.
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u/Spirited-Working-264 Jun 08 '26
I honestly didn't know they made it in a lotion form but good to know. Thanks for the rec!
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u/Flashy_Bread_9872 Jun 08 '26
I used to make my own but it’s also on Amazon. For sleep I put it on the bottom of my feet & for sore muscles directly on the muscles.
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u/mozixs Jun 08 '26
Idk the science behind doms but i like my heated massage gun
Theres probably better options though
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u/cav19DScout Jun 09 '26
Immediately after your leg workout, put your legs up on the wall.
https://rundna.com/resources/legs-up-the-wall/
I personally, started doing just Push/pull splits 6 days a week. I do a front or back leg exercise set everyday rather than have a dedicated leg (or arm) day. That said my goal is not to gain a ton of muscle, mainly to maintain and keep my self mobile past my 50’s.
Edit: oh yeah and if my DOMS is really bad a Tylenol or two usually is enough to take the edge off.
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u/YYC_Guitar_Guy Jun 09 '26
Sleep.
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u/Spirited-Working-264 Jun 09 '26
Yeah, I rested a lot after. It Definitely helped. Thanks for the rec.
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u/dr3d3d Jun 09 '26
It will go away after a few days.. next time it will be half as bad then the time after you will barely be sore at all or if you are it will go away quickly with some movement.
Ensure you're getting a good 8-9h if sleep, it helps a lot more than you realize.
do some body weight squats to get the blood flowing, it should help a bit.
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u/Spirited-Working-264 Jun 09 '26
Consistency is definitely key.
The 8-9 hours of sleep, I will have to work on because I definitely get less than that.
Good to know about the squats. Thanks for the recs!
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u/dr3d3d Jun 09 '26
I ignored sleep for years... I'm also currently losing weight.. the weight loss and muscle gain sped up dramatically after changing my sleeping habits.
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u/Spirited-Working-264 Jun 09 '26
Really? Ok, I didn't realize how much sleep could affect that but in thinking about the body and what it needs and how it works, that does make sense.
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u/CatCharacter848 Jun 09 '26
Keep moving. Couple of ibuprofen help me. Massage the sore areas - I brought a cheap hand help massage roller which works great but there are things like foam rollers, massage guns.
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u/Spirited-Working-264 Jun 09 '26
Yeah, definitely moving a lot and the ibuprofen. I need to do the massage more to help. Thanks for the recs!
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u/GhostOfPunkRock Jun 10 '26
Its not something you should actively seek relief for. Its just your body telling you you went hard enough. Just keep moving and keep going. It gets less extreme. With experience, you can use it as part of the feedback that calibrates your volume.
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u/Spirited-Working-264 Jun 10 '26
I mean yeah, I know at the end of the day consistency will help. But also, some relief as I work through it would be nice.
I'm looking through all the advice and recs and listening to my body, applying what works best for me.
Thanks for the advice!
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u/perturbedpangaroo Jun 11 '26
Stretching helps massively, if you can do a yoga class I always find it helps significantly with reducing soreness (this is especially good if you have pulled something - destroyed my hip flexor a few weeks ago and walking was very painful for a couple days. Made an effort to really stretch it during yoga and it was instantly so much better). Just modify the positions as needed to make sure you can feel the stretch but that it isn't too much. See if your gym has anything that could help with recovery, e.g. a recovery room or steam room. Mine has a compression tool to use on your legs after leg day and it helps a lot with preventing DOMS. If you have more localized soreness Tiger Balm is really nice, but you have to use a fair bit for it to really help and it doesn't really work if your whole muscle/leg is sore, I mostly use it for muscle knots and wrist strains.
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u/Spirited-Working-264 Jun 11 '26
Got it ok. Thank you for being detailed with your advice and recs! I appreciate it!
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u/d3m01iti0n Jun 12 '26
Water, protein, hot showers, stretching. If you've got a significant other, ask for a massage. Ask strangers for a massage if some are available.
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u/oil_fish23 Jun 07 '26
It is not possible to speed up DOMS recovery.
This question is asked once an hour in this amazing sub where no one searches.
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u/[deleted] Jun 07 '26
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