Sore? Do This

Soreness isn’t the best indicator of progress in the gym, but it is something all of us experience. Whether you’re chasing PRs, learning new movements, or getting into strength training for the first time, muscle soreness will show up eventually. We don’t want to chase it, but experienced lifters should know how to manage it.

Get Moving

The best thing you can do for sore muscles is simple: walk.
Movement gets your joints working, increases blood flow, and jump-starts your lymphatic system to clear out the “gunk.” Even if you feel stiff at first, give it five minutes — you’ll almost always feel better.

Roll It (and Breathe)

Your foam roller has a way of telling you when you need it. When an area feels extra tender, that’s a good sign you should spend some time there. What seems unbearable at the start usually gives way after a minute or two.

Gentle pressure plus slow breathing and contract/relax work increases blood flow and helps everything calm down and cooperate.

Mobility Circuit

Set a 10-minute timer and rotate through 3–5 of your favorite mobility drills:

• 90/90 hip switches

• Plank to downward dog

• Rotational arm swings

• Side Lying Book openers

• Squat holds

A few minutes of intentional movement goes a long way toward reducing soreness.

When you’re feeling sore and unsure what to do, move!

—Justin Miner