Feeling sore after a workout? That deep muscle ache can be a sign that your body is getting stronger, but it doesn’t mean you have to push through discomfort. Whether you’re new to movement or a seasoned pro, recovery is essential for consistency and progress.
By prioritizing recovery, you’ll reduce soreness, prevent stiffness, and keep your body feeling its best. From targeted stretches to hydration, here are my top tips for muscle recovery—plus videos from The Studio + to guide you through each step.
So: What’s Happening?
Delayed onset muscle soreness (DOMS) is a common response to challenging workouts. It usually peaks 24–48 hours after exercise and can make muscles feel tight, tender, or fatigued. Here’s why:
- Microtears in muscle fibers – Strength training, dynamic movement, and even yoga can create tiny tears in your muscles, which repair and grow stronger over time.
- Inflammation and blood flow increase – Your body sends nutrients to the affected muscles to aid in recovery, sometimes causing swelling or stiffness.
- New or intensified training – Trying a fresh workout or increasing intensity can challenge muscles in new ways, leading to soreness.
Mild soreness is normal, but sharp pain or prolonged discomfort may signal overtraining. Listen to your body, rest when needed, and focus on these recovery strategies to bounce back faster.
6 Effective Ways to Ease Sore Muscles
1. Stretch After Every Workout
A proper post-workout stretch increases circulation, prevents stiffness, and helps muscles recover. Prioritizing 5–10 minutes of stretching after training can make all the difference. Focus on key areas like the hamstrings, quads, and shoulders, and follow along with my guided stretch classes on The Studio + for deeper release.
🎥 Video Recommendation: Try my 10 min lower body stretch for a quick yet effective post-workout stretch
2. Add Recovery-Focused Yoga to Your Routine
Yoga is a fantastic way to increase flexibility, improve mobility, and release tension. Slow, mindful flows promote circulation and help prevent injury, making them a key tool for post-workout recovery.
🎥 Video Recommendation: My Ocean Yin for the back focuses on deep, restorative stretches to relieve tension, improve flexibility, and restore balance to your spine.
3. Use Foam Rolling & Self-Massage
Foam rolling is an easy way to relieve tight muscles, improve blood flow, and break up tension. Spend a few minutes rolling over sore areas, focusing on spots like your legs, glutes, and upper back. Massage guns and simple tools like a tennis ball can also help target deeper muscle layers.
🎥 Video Recommendation: Follow my Foam Rolling Recovery Routine for step-by-step relief.
4. Prioritize Rest & Mindfulness
Recovery isn’t just about the body—it’s about the mind too. Deep breathing, meditation, and mindful movement can help lower stress, improve sleep, and support overall healing.
🎥 Video Recommendation: Wind down with my Gratitude Meditation session.
5. Incorporate Active Recovery
Low-impact movement is a great way to help sore muscles recover. Activities like walking, gentle yoga, or mobility exercises keep circulation flowing without overloading tired muscles.
🎥 Video Recommendation: My 20 min full body stretch
Avoid These Common Recovery Mistakes
Even with the best intentions, some habits can slow down recovery or increase soreness. Here’s what to watch out for:
- Skipping Recovery Sessions – Skipping stretching or foam rolling can leave muscles tight and stiff, increasing soreness over time.
- Skipping Warm-Ups – Jumping into a workout without warming up can strain muscles and make soreness worse.
- Pushing Through Pain – Soreness is normal, but sharp pain is not. Rest when needed and avoid overtraining.
Recover, Reset, and Keep Moving
Sore muscles don’t have to slow you down. By incorporating stretching, recovery-focused movement, and mindful care, you’ll bounce back faster and feel stronger. Explore my full library of recovery classes on The Studio + and keep your body moving—without the discomfort.
Ready to optimize your recovery? Start today with my latest Community Sunday Stretch on demand!
Making Home Workouts Work for You
1. Structured Progress
Each month brings new programs and challenges, helping you build strength and confidence progressively. From quick 10-minute sessions to full 45-minute workouts, there’s always a way to move that fits your day.
2. Real-Time Support
During livestreams, receive personal corrections and encouragement. Between sessions, connect with me and our community for motivation and accountability.
2. Mindful Movement
Every class balances physical challenge with mental presence. We’re not just working out – we’re building a stronger connection between body and mind.
Investment in Your Wellbeing
Join The Studio + with a free trial and discover:
- That personal Welcome call with me
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- Fresh content added weekly
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- Exclusive challenges
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Beyond the Platform
The Studio + isn’t just another fitness subscription – it’s an invitation to join a movement that celebrates strength, grace, and authentic connection. Whether you’re in Paris, New York, or anywhere in between, you’ll find a home in our community.
Ready to transform your home into your personal studio? Start your free trial today and experience the difference of truly connected home fitness.
