You crushed your workout. Your muscles are feeling it. Now what?
If your answer is “nothing”, then it may be time to rethink your after exercise recovery routine. While there’s no quick fix to skip soreness altogether, the way you recover can make all the difference in how you feel — and how quickly you bounce back.
Why muscle recovery is so important
It may seem counterintuitive, but the real magic of muscle growth happens between workouts— when you're sleeping, resting, and fueling your body with the right nutrients. Exercise creates tiny micro-tears in your muscles, and it’s in the muscle repair process, not the workout itself, that they rebuild stronger.
Skipping recovery doesn’t just mean you’ll be a little extra sore the next day. It can lead to stiffness, fatigue, slower progress, and even injury — especially if you’re new to working out or pushing your routine to the next level.
Recovery after exercise will always include rest. But when you reframe recovery as “active rest,” it becomes an opportunity to actively care for your muscles, replenish your energy, and set yourself up for long-term success.
9 Tips to maximize muscle recovery
If you’re wondering about what helps muscle recovery, we’ve rounded up some of the top tips to maximize your muscle mend.
1. Stay hydrated
Water is the MVP of muscle recovery after a workout. It flushes out toxins like lactic acid, keeps your joints lubricated, and helps transport nutrients to your muscles. Dehydration can make soreness way worse — so keep that water bottle handy and consider drinking something with electrolytes after an intense sweat session.
2. Prioritize protein & nutrition
Your muscles need fuel to rebuild, and protein is the megastar macronutrient when it comes to muscle repair. Aim for 20-30 grams per meal to help repair tissue.
In general, a well-balanced diet rich in protein, amino acids, vitamins, and minerals plays a crucial role in muscle recovery. These elements help combat fatigue, reduce inflammation, and accelerate the repair process — especially after intense or unaccustomed exercise, when muscle damage may take days to heal.[1]
3. Incorporate stretching
Stretching is a classic response to tight muscles for a reason. Dynamic stretching before a workout gets your body prepped, while static stretching afterward helps maintain flexibility and prevent stiffness. Stretch therapy can be a safe way to help enhance your range of motion and recovery through guided, expert-designed movements, as well as helping support your muscles against injury next time you hit the gym.
4. Use foam rolling or Myofascial Massage
Foam rolling is an easy way to help break up knots, improve circulation, and speed up muscle recovery. Roll out sore spots slowly, spending extra time on any tight areas.
For an even deeper level of relief, Myofascial Massage can help release tension in the connective tissue surrounding your muscles. This technique can work wonders for chronic tightness, especially in areas that tend to hold stress, like the shoulders, lower back, and hips.
5. Get plenty of sleep
Sleep is when the magic happens. While you snooze, your body repairs muscle tissue, balances hormones, and reduces inflammation. Aim for 7-9 hours of quality sleep per night to recover faster and perform better.
6. Consider Massage Therapy & Rapid Tension Relief
Although massages have a reputation as a luxury procedure, they can actually be an essential recovery tool. Massage therapy can help increase blood flow, reduce muscle tension, and allow you to move more freely.
A sports injury massage can even be a vital tool in your rehabilitation arsenal, helping the body pump more oxygen and nutrients into recovering muscles and boosting the healing process.
If you’re looking for even more focused muscle recovery, try adding a Rapid Tension Relief to your next massage. By utilizing the therapeutic benefits of massage therapy, this service targets problem areas and can be a great way to recover sore muscles faster.
7. Stay active on recovery days
Sitting still all day? Not the move. Gentle movement — like walking, yoga, or light cycling — helps keep blood flowing and prevents stiffness, allowing you to recover while in motion.
8. Hot & cold therapy
Ice baths or cold packs help reduce inflammation and ease soreness, while heat therapy (like a sauna or warm bath) helps relax tight muscles. For the best of both worlds, try something like Enhanced Muscle Therapy — which utilizes both warming and cooling lotions — for maximum recovery benefits.
9. Manage stress and listen to your body for better recovery
High stress levels increase cortisol, a hormone that can slow muscle repair. Keep stress in check with meditation, deep breathing, or a relaxing massage.
And if you’re really feeling drained, it’s okay to take an extra recovery day. Soreness is normal, but pain isn’t — so listen to your body if something doesn’t feel right and don’t push through injuries.
Wrap up your recovery the Massage Envy way
While hydration and proper nutrition can take you far, sometimes your muscles just need a little extra boost in the recovery process. Find a Massage Envy location near you and book your Stretch Therapy or Massage session today.
Want to make muscle recovery as routine as your workouts? A Massage Envy membership helps you stay on top of your body’s needs and reinforces regular self-care.
