So you’ve hit the gym, pounded the pavement or got your dose of exercise in some other way. You know you’ve done something good for your body, but it might not feel so good a day or two later.

Your sore muscles are making doing even mundane tasks a challenge.

Don’t worry, we’ve got you covered with six ways to relieve sore muscles.

Get your omega-3s

Inflammation is one of the culprits behind your soreness. To help reduce this inflammation, eat foods that are rich in omega-3 fatty acids—such as salmon, flax seeds, avocado, and walnuts. The natural anti-inflammatory properties of these foods can help ease some of the soreness.

Epsom salt soak
Epsom salts are primarily composed of the essential mineral magnesium. This mineral is crucial for healthy muscles and acts as a gentle, natural muscle relaxant. Magnesium is most easily absorbed through the skin, so add them to a warm bath and soak up the healing minerals.

Foam rolling

Using a foam roller is a great way to work the soreness and stiffness out of your muscles. Applying pressure to the muscles with a foam roller acts as a type of self-massage that’s beneficial for your connective tissues, boosts circulation to the muscles and helps to clean out some of the lactic acid that built up during your workout.

Ice
Icing your muscles straight after a hard workout can help to stave off that pesky inflammation. When you keep inflammation down, that area remains mobile and movement promotes healing.

Stretch

Carve out some time to give your muscles a good, thorough stretch after exercising. When you work out, your muscles are contracted, and the muscle fibres get shorter. Stretching lengthens these fibres promoting mobility and warding off super stiffness the next day.

Coffee
Some studies have found that drinking black coffee before a workout can reduce muscles soreness and fatigue by as much as half.

Sources: Daily Burn, Active, Shape, Beach Body