No Pain, No Gain: How To Manage Workout Soreness

beautiful woman with the red boxing gloves, studio shot
Coach Coach
I am participating in a sponsored campaign hosted by the maker of Advil PM and received a free sample of Advil® PM caplets.  All opinions expressed are 100% my own.

As many of you know, I’ve recently embarked on an intense regimen of martial arts training. 4 to 5 times a week I train in mixed martial arts, mostly in boxing, muay thai, and kickboxing. To say the least, I have been intensely sore. I mean, sore in places that I didn’t even know I could be sore in! Martial arts training are by far the most grueling, body changing workouts I have ever experienced and my body has gone into shock at times. One adverse change over the last couple months I have experienced is soreness that has actually caused sleeplessness.

I am a big advocate of getting enough rest, as I know how lack of sleep affects one’s overall performance and well-being. Not sleeping is not an option for me as a physically active, busy business owner who needs to be on-point every day. Even though I do everything I can to prevent post-workout pain, I still get sore and sleepless. For those especially tough, occasional sleepless nights, I use Advil PM as effective way of getting sleep and reducing the soreness all at once. I also have a few go-to ways to help prevent and alleviate post-workout soreness, so you can get the workout and the sleep you need!

*Always consult a physician before starting a new dietary or fitness regimen.

Always Stretch Before and After

Stretching is essential to reducing injuries and soreness during and after workouts. By loosening up your muscles before and after a workout, you help the body prepare for activity, which helps prevent injuries and excessive soreness. Always begin and end a workout with stretching.

Take a Hot Bath/Shower

This is one of my favorite ways to soothe sore muscles. Heat has been used for centuries as a way to reduce pain. If you have a bath tub you can also add epsom salt to help soothe the soreness. While in the shower or bath tub, massage your muscles from neck to toes with your hands or a body sponge. This helps circulate your blood, promoting healing in your muscles.

Take a Break/Do a Lighter Workout

It may be counterintuitive to stop working out, but your body does need a break when you are too sore. Try taking a day or two off from grueling workouts to let your body heal. Instead of going hard, do a low impact workout such as the elliptical trainer or walk on the treadmill. You can still stay active while giving your body time to recover.

Eat Healthy

This is a no-brainer. Nutrition plays a huge part in your overall wellness, so it’s no wonder that eating right helps your body recover faster. As always, stay away from processed foods and junk food. Fill up on whole grains, lean proteins such as fish and chicken, fresh vegetables and fruits, and healthy snacks such as nuts.

Try a Pain-Reliever/Sleep Aid Combo

There are some nights where you have done everything you can and you’re still in pain and can’t sleep. For those occasional sleepless nights, try an over-the-counter pain reliever and sleep aid such as Advil® PM. Advil® PM is specially formulated for night time pain, so it helps reduce inflammation and aches while also helping you get a good night’s rest. It’s non-habit forming, so you all the benefits without the adverse side effects.

Visit for a FREE SAMPLE and find out what a healing night’s sleep can do for you.


Desiree Rabuse is a social entrepreneur and Founder & Editor-in-Chief of StyleFox® Media. She’s been in the entertainment/media business for over a decade, working both in front of and behind the camera. She loves traveling, martial arts, philosophy, coffee, and helping people lead healthy, happy, more efficient lives.
  • Daddyshangout

    Great tips on managing workouts and Advil PM will help ease the pain to get some much needed rest.

  • The Fit Fork

    Great tips, I use advil PM on the nights when I have run a marathon so that I don’t wince everytime I roll over!

  • Holly Hauck

    I bet boxing is a great workout. I know I’d be sore too!

  • Kim Byars Croisant

    I like your tips and glad there’s AdvilPM to help at night!

  • LisaLisa01

    Great tips!! AdvilPM works so well in managing my pain!

  • Tanya

    Awesome tips, thanks for sharing. I use Advil PM also to manage my pain and to get a good night’s rest.


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