Whether you’re starting a hardcore strength-training regimen or trying to get into marathon shape, powering through post-workout aches and pains can be challenging. While it’s important to listen to your body’s cues so you can avoid injury, there are four proven strategies to ease your post-workout recovery and get you in shape for your next session.

Try an Active Recovery Workout

Although it’s important to rest muscle groups in between intense weightlifting routines, sometimes skipping the gym altogether can actually cause you to stiffen up and prolong your recovery. In order to bring blood flow and relief to your aching muscles, try an active recovery workout. This usually involves stretching (such as a light yoga class), or doing low-impact cardio like walking or swimming.

Soak in Some Relief

Science has proven that post-workout hydrotherapy is an effective way to repair sore muscles. The underwater massage works to loosen tight muscles and increase circulation, which helps alleviate some of the Delayed Onset Muscle Soreness (DOMS) you may experience after exercising. Through the combination of soothing hot water and powerful jets, you’ll want to add time in your Jacuzzi® Hot Tub to your weekly workout schedule.

Roll Out the Aches

Foam rolling, also referred to as myofascial release, is another way to help muscles recover after a workout. Some experts say it’s the next best thing to having an on-call massage therapist. Slowly roll your area of soreness over the foam cylinder. You may feel slight discomfort as you work out the knots and tightness, but you control the intensity and shouldn’t ever let it get too painful. Spend a few minutes foam rolling immediately following your workout.

Massage Out the Kinks

If you have the means, deep tissue massage (or even a regular Swedish massage) helps break through muscle tension and tightness, which explains why it’s a popular option for elite athletes. Be sure to communicate with your massage therapist before and throughout the session so he or she can adjust the pressure and apply different techniques as necessary. Another option with similar benefits is a high-pressure jetted hot tub massage, which can provide direct pressure on the sore muscle groups that need some attention.

A little muscle soreness usually means your workout was a good one, but you don’t have to fully embrace the “no pain, no gain” mentality. By using the above techniques to help your muscles recover, you’ll find that you’ll be ready to get back to your fitness routine quickly, and with less discomfort.

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