Everybody who’s ever worked out has experienced delayed onset muscle soreness (DOMS): otherwise known as the pain you get in your muscles after exercise.

While DOMS is, of course, a marker for a job well done - as it indicates you’ve pushed yourself and your muscles are getting larger and stronger - dealing with the pain isno picnic. To help, we’ve put together seven of our best tips to help you make a full recovery, fast.

1. Sleep it off

Move over, laughter. Sleep is the best medicine, according to research from the National Sleep Foundation - particularly in terms of muscle soreness, aches and pains.

Science explains. While you’re in deep sleep, your body produces more growth hormones to aid your cells’ growth, reproduction and regeneration. This in turn helps to develop and heal your injured or stretched muscles. Your blood flow is also more targeted towards your injured areas, which abates pain and inflammation. Here are 10 tips to sleep better naturally.

2. Have some protein

We all know that protein-rich food and drink helps to restore your energy and build up muscles after a workout - but did you know that it can to help repair them, too?

Find out how much protein you need per day right here.

Health and wellbeing can be explained with a simple science lesson. Protein is composed of 20 amino acids - but while your body produces 11, you need to consume the other nine. After your body breaks down this consumed protein, it rebuilds it as ‘new protein’ in a process called biosynthesis, which ultimately repairs and rebuilds your muscles.

3. Drink water

Get back on the go with a little H20. Drinking water helps to speed up your post-workout recovery process, as it rids your body of the toxins released when you hurt your muscles (including an ion called creatine kinase). Here are some flavourful suggestions to increase your water consumption and enjoy it even further.

4. Eat fatty food

Fatty foods that are rich in omega-3 are heaped with anti-inflammatory properties, which soothe and reduce muscle soreness - so pile your plate high with salmon, free-range meat, avocado, leafy greens and nuts post-exercise.

5. Use a foam roller

Applying pressure to your sorest areas with a foam roller essentially ‘works out the kinks’ in your muscles’ connective tissue to help them to heal faster. Most experts recommend that you use it once daily (whether you’re sore post-workout or not) as it’ll act as a preventive measure against DOMS in the future. Try the 15 minute Roller Xpress.

6. Sink into a jacuzzi

Once you’ve cooled off and re-hydrated after your workout, visit the hot tub. The jacuzzi’s strong jets will stimulate and soothe your muscles, while the heat of the bath will improve your circulation - again, contributing to your muscles’ fast recovery. We offer jacuzzi treatments and more at our spa - find your local club here.

7. Keep moving

Though it’s tempting to do nothing the day after exercise, that’ll actually do more harm than good. By being active, you keep your circulation flowing, banishing waste faster and helping your muscles to bounce back. Do some light household chores, take a walk through the park or enjoy a gentle yoga class - you’ll feel better before you know it.

Want to see more? Get the latest health and fitness advice with our experts.

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