Recovery Time Matters: Ten Ways to Prevent Muscle Soreness

Disclosure: This shop has been compensated by Collective Bias, Inc. All opinions are mine alone. #StopPainNow #CollectiveBias.

One thing about getting older that has surprised me is how common chronic pain is in our lives. Try on these tips to avoid muscle soreness. #StopPainNow #ad

One thing about getting older that I never expected, although I was warned about it, is that there is less recovery and rebounding from injuries. I’m not saying I’ve ever been accident prone, but pain was never a part of my life when I was younger. I knew aches and pains if I stubbed my toe, or had my famous “once a year” headache! Yes! I was that lucky.

I’ve always been spry, flexible, and energetic.


In fact, I’d always been a bit smug about my levels of pain because I have never truly felt back pain, but most of my loved ones have. I’m not smug anymore! I started working out for the first time in my life in 2016. I was so proud of myself, but I went too fast and too soon, and I didn’t consider the ways to be active and NOT hurt yourself. Not only that, it’s what can happen to your body even when you’re not exercising. You could be on a break from it, or just in recovery time on an off day.

pain relief

I can get sore or even injure myself by the way I hold my phone too much, or by putting wear and tear on my wrists and shoulders at my computer, day after day. When I don’t stretch adequately and when I do too many repetitive motions. There’s also lack of circulation, and lack of circuLATING. All of this matters. And this is also when I’m NOT exercising!

Lately, I’ve been trying to be a hiker, a power walker and a barre student. I’m also a busy mother of two.

A few years ago, I had the kids on some sort of spring outing and I figured I didn’t need my phone because they were both with me. That happened to be the one time my husband needed me the most. While going for a lunch hour run, he slipped on a curb and landed on his left shoulder. He’s a tall guy and the impact was instant. We didn’t know what had happened at first, but I raced to the hospital with my little one on my lap to meet Cassidy there. It turned out to be a separated shoulder – and a severe one. Between an ankle injury from his past, and this newer injury, my husband knows life with chronic pain.

And what we want you to know is that you can live a normal life, even in the face of pain.

muscle soreness

When I first started barre workout classes early last year, I did too many too soon, and I also didn’t stretch adequately. I didn’t prepare my body before working out, and I didn’t use my recovery time to continue to build muscle and stay limber. I pulled a muscle in my stomach so painfully, that I thought I was having problems with my appendix. While I do regret what I did, all I can do now is move forward and not make that mistake again. I’ll never be a personal trainer or a marathon runner, but I know how to be a busy working parent who also works out! Our personal fitness stories are still unfolding as we speak.

Even as we write!

One thing about getting older that has surprised me is how common chronic pain is in our lives. Try on these tips to avoid muscle soreness. #StopPainNow #ad

1 – Use Curamin® Stop Pain Now. Curamin® is the award winning pain relief product that has provided life changing benefits for hundreds of thousands of people around the world, and the clinically studied ingredients in their formula are carefully selected for safe pain relief. Curamin® is the #1 selling brand with 28 awards and counting in the industry! That’s because it’s safe, effective and non-addictive. It doesn’t just mask occasional pain – it gets to the source and stops it.

Curamin® Extra Strength 60 count is available at fine health food stores nationwide. You can check the store locator to find a store near you. I get mine at our local co-op in town, in the pharmacy section with other dietary supplements:

Curamin® is my family’s first line of defense against chronic pain. It helps us all have a better life that includes playing with our kids, having pain-free work days (important!), having better peace-of-mind, and regular exercise. Speaking of which:

2 – Stretching should be a 1st line of defense after exercise because exercising contracts your muscles and they need to be lengthened again after a workout. This will help with mobility and recovery. The kind of stretching depends on muscles used.

3 – Use a foam roller. This is a good way to massage my muscles after a workout – spending extra time on sore spots.

(Moose socks for the win)

4 – Don’t just foam roll your sore spots – massage them too!

5 – Eat for recovery. I remember the first time I truly worked out and then I called my fit sister and said, “Well, what do I eat now?” At the time I ate a protein bar and a banana – looking to get enough healthy proteins, carbs and fats. When you’re not working out, you still want to eat with the intention to repair and maintain your muscles. This helps with soreness.

6 – Sink into a bath or jacuzzi! Personally, I’d use a jacuzzi with jets every time, but that’s not always possible. What IS possible is using this powerful recovery tool between workouts. Note, this is between workouts and not right after one.

muscle soreness

7 – Ice those muscles! Now I know I mentioned warmth above, but the timing is different. The heat therapy is for in between workouts. The ice is for immediately after a rigorous workout. This can help prevent inflammation and also pain.

8 – Keep your body moving. Many workouts and classes will have a recovery workout at the end. This is good! This is designed to prevent or reduce sore muscles. That’s also why people cool off with walking after they run.

9 – There are also topical ointments that you can rub on muscles to relieve soreness and work toward recovery.

10 – Hydration. Of course I saved the most important ones for #1 and #10. Your muscles need water! Give them water!

Now, go try Curamin® Extra Strength 60 count – and enjoy this safe, effective, non-addictive herbal formula.

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  1. I’m glad it helps your husband! Ice is my BFF, have I told you?

    Your post motivated me to read about circumin. From what I can tell, it does work but is poorly absorbed. It works better if the formulation is with a phosphatidyl choline. I can’t tell if the product you are recommending has this molecular attachment which improves absorption in the gut.

  2. These are such great tips, especially number 10! Yes things sure have changed since I’ve gotten older And recovery does take longer. I’ll have to check out the Curamin.

  3. I’m so sorry to hear about Cassidy’s shoulder! Sounds painful. Knock on wood, I’ve been spared from back and other injuries during my lifetime, but Bryan hasn’t been so lucky following a very bad car accident/spinal surgery. Definitely looking into this and thanks so much for sharing! (and isn’t that ALWAYS the way… you don’t bring your phone ONE TIME and something catastrophic happens?!)

    1. Terrible about Bryan! My brother was in a car accident and it took ages to recover. I’ve never been in one so knock on wood for me too!

  4. I am planning on joining the gym very soon and I have to watch out for the soreness, so these tips will help. I especially get sore in my lower back!

    1. That happens to my sister too. It’s tough to make effective workouts around the lower back but I’m glad barre pays attention to that!

  5. I’m constantly sore. I also constantly exercise so being sore is something I know I have to deal with. I actually enjoy being sore because that means I’m challenging myself and my body is changing. I’ve never heard of Curamin. I’m going to try it out and see if it works.

  6. I have been experiencing chronic back and shoulder pains and I think it’s because of long hours spent looking at the computer screen. Also, I have bad posture admittedly and I stay in the office for more than 8 hours. Hope taking this supplement can be of help.

  7. I’ve never been very good about giving myself recovery time. I tend to just keep barelling on. But now that I’m almost 50 (!!!!!) it takes so much longer to recover from everything.

  8. Soreness! Ugh – that’s one of the main reasons I don’t like to start an exercise program – and a main reason I hate stopping my program! I’ll check out uramin® Stop Pain Now. – thank you for the info

  9. Great article. Recovery time does matter. I work out all the time but still find time to stretch, roll out using the foam roller, and take vitamins. So many people (aka my boyfriend) don’t. One thing I heard was eating pineapple after a workout helps with soreness. I’ve tried it and can say I feel good.

  10. I know what you mean about recovery time as we get older. I’m running into that too .. nothing major .. just the little aches and pains that you don’t remember having. Those that make you say “hummmm … ” I’ve started getting monthly massages and BioFreeze really helps too.

  11. I have run a couple marathons in my day and I am so with you on #7, especially. Ice is your friend! That’s what my running coach would tell me and I’d share with others. Now I am 40 and yep… recovery time has definitely slowed. By the way, Curamin is a staple in our house. My husband is a disabled vet with chronic pain from a military related injury. So much better than some of the other stuff they’ve given him and it works! His neurologist actually recommends it, highly!

  12. I haven’t started working out yet after I gave birth but I am sure I will be super sore once I start! Plus, I am already sore everyday from carrying around my baby and toddler!

  13. I hope to start working out very soon. It’s been on my to do list for way too long. I was worried about soreness. This will definitely help! I am a wimp and don’t want to have any more pains than necessary.

  14. I had never heard of Curamin but of course from the name I should have guessed that curcumin and turmeric are at work in it. They are great anti-inflammatories. Thanks for the heads up. And the idea of a hot bath… yes and thanks! I’ve been putting it off for too long!

  15. These are some great tips, Tamara! Poor Cassidy!! And girl, I have SO been there…

    Stretching before and after is a must. And I haven’t heard of the Curamin before… Will definitely look into this.

  16. A pulled stomach muscle sounds pretty bad. I occasionally get sore when I try a new workout, but I try not to push myself to hard. I’m more of a slow and steady type of person.

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