Workouts can be a pain in the butt, literally. This is especially true when you start a new program or get back into exercise after a lull. While some nutritional supplements might be helpful in other aspects of recovery, they don’t reduce muscle soreness. Nor does stretching before and after the workout. But I know of three research-proven ways to do it.

One strategy for getting rid of sore muscles is to engage in some light activity in the days following the workout. You’ll feel sore when you start, but moving around increases blood flow. The increased blood flow should help reduce the soreness and stiffness at an accelerated rate.

You could also soak the exercised muscles in cold water immediately after the workout. Researchers from New Zealand found that by doing this, muscle soreness is reduced the next day.

And that brings me to the easiest and most convenient way to reduce soreness: prevention.

Excessive muscle soreness is the result of doing too much. But if you’re sore today because you did too much yesterday, you can still exercise. Just be conservative and reduce both the volume and intensity of your workout. And when you start up a new program in the future, cut back on the amount of exercise you intend to do by 50 percent. For example, if your regimen calls for two sets of push-ups, just do one set. Then, in your next workout, you’ll be ready for the full monty.

[Ed. Note: Fitness expert Craig Ballantyne is the creator of the Turbulence Training for Fat Loss system. For a free online source of information, motivation, and social support to help you improve your health, lose weight, and get fit, sign up for ETR’s free natural health e-letter.]

Craig Ballantyne

If you want to double your income, work less, and become the ambitious millionaire you've always wanted to be... Craig Ballantyne is the coach who will help you do it. With more than 20-years of experience as an entrepreneur and five 7-figure businesses under his belt, he specializes in helping "struckling" entrepreneurs get out of the mud and build the business of their dreams. To see if you qualify for Craig's "Millionaire Coaching Program" send an email to support@earlytorise.com with the subject line "Millionaire".