How to Prevent and Treat Soreness for Athletes

Have you ever woken up tired and sore from an intense workout or practice? For most athletes, it’s just another part of playing sports. Most of the time, however, it can be avoided or eased. Here are a few ways to help with sore muscles.

Stretch Before and After

While this may sound like common sense, many athletes, especially the younger ones, don’t properly stretch before they work out. Standard warmups consist mainly of cardio-based exercises to get the heart pumping, and therefore do little to stretch out the muscles. Instead, mix up your warmup with a good balance of cardio and stretching to get the best of both worlds. If you’re required to follow a specific warmup, take a little time before leaving home to stretch. Some quick and effective stretches include toe-touches, quad/hamstring pulls, and runner’s lunges.

It’s also important to stretch after working out in order to cool down and loosen muscles. Doing so prevents cramps and soreness as well as injuries.

Stay Hydrated

The internet claims that drinking water will fix all your problems. This certainly holds true when it comes to your body. Staying hydrated helps stop muscles for cramping up during and after exercise, which would otherwise lead to soreness.

Eat Smart

You are what you eat in somewhat of a literal sense. Eating “good foods” like whole grains, proteins, fruits, and vegetables will ensure that your body is functioning at its best. Making the wrong food choice can cause inflammation and tip your electrolyte balance. This would not only guarantee achy muscles but also fatigue. Take care of yourself!


Overall, preventing or treating sore muscles is a lot easier than many people make it out to be. Proper nutrition and hydration is something you need in your daily life, even if you aren’t an athlete. Also, remember to get enough sleep! Sleep fixes everything.