There are different ways to combat soreness. Get an upper
hand on the pain by trying one of these modalities to ease
the stiffness!
WARM-UP
FOAM ROLL
HAVE YOU BEEN
NEGLECTING A PROPER
NO PAIN, NO GAIN?
WARM-UP?
Foam rolling, a type of
myofascial release therapy, is
ICE BATH
a self-massage technique that
has been shown to
CAN YOU STAND THE
significantly increase range of
COLD?
motion and ease muscle
tightness. The process is
The age-old practice of
moderately uncomfortable,
hopping in an ice bath after
but the temporary pain is
a workout or game has
worth the extended relief!
recently been validated by
Note: foam rolling should be
researchers. It has been
performed after exercise.
found that cold-water baths
may reduce muscle soreness
for as long as 96 hours
post-exercise!
Research has shown that a
light aerobic warm-up (i.e.,
walking, jogging) prior to
resistance training may help
alleviate muscle soreness.
COOL-DOWN
STRETCHING: GOOD OR
BAD?
There is conflicting
research on the efficacy
of stretching for pain
relief. Stretching post-
workout can be an
effective way to release
tension and stress on
There is no known method to prevent muscle soreness
following exercise, but there are ways to reduce the
pain. It’s important to consider your pain threshold and
time constraints when choosing a warm-up/cool-down
method.
joints, but doesn’t help
to reduce soreness.
Effective cool down
techniques are based upon
each individual’s
preferences.