How to SOOTHE Muscle Soreness

Denise Austin 2016

Hi Everyone!

I’m so excited!  I’ve been hearing from so many of you working out with me, seeing your pictures and progress and the results are fantastic!  Keep it up!  But you may be feeling some muscle soreness.  With my warm­ups and stretches, you’ll move in a certain sequence that helps prevent soreness. That said, muscle soreness after the first few days of exercise is totally normal. (Note that this overall feeling in your body and muscles is different from pain. If you experience elevated pain in one localized area for more than four days, get it checked out by your health-care professional.)

Soreness is a sign that you worked muscles that haven’t been worked in a while. If you’re stiff or sore after your first few workouts, try some of these easy solutions to get back on your feet and feeling better. But don’t quit! Consistency is the key to success.

Remember your goals and the reasons you wanted to make positive changes. Then treat your tired muscles with….

1. Ice packs.

2. A soak in bath water with Epsom salts.

3. Over the counter pain relievers.

4. Stretches to boost circulation, which heals your body.

5. Warm compresses and heating pads.

6. Foam rollers, tennis and lacrosse balls to smooth out tight muscles.

7. A yoga workout.

8. A massage to help release lactic acid buildup, which causes that sore feeling.

9. Topical creams that contain menthol and/or camphor.

10. Lots of water to help flush lactic acid out of the muscles.

11. Enough sleep.

12. Movement. Walking it off can really help.

The best remedy for exercise-­induced soreness is to keep moving. By going for a walk or bike ride, you’ll pump nutrients to your muscles and help speed up the healing process.

Love always from Your Personal Trainer,


Charlynn Schmiedt

Excellent tips, Denise! My personal favorite is to throw a bath bomb made with epsom salt and lavender into the tub and soak. It’s so relaxing.