Simple Post-Workout Habits to Reduce Lactic Acid and Skip the Soreness

5. Use foam rolling / self-myofascial release

Foam rolling can reduce perceived muscle tightness and modestly improve range of motion after exercise, according to reviews of small clinical trials (Cheatham et al.; Weerapong et al.). Roll slowly over large muscle groups for 30 to 90 seconds per area, stopping briefly on tender spots while avoiding pressure on bony areas. Keep breathing steady and limit the pressure to what feels tolerable — think firm but not painful. If a standard foam roller is hard to manage, try a softer roller, a massage ball, or a rolling stick; seated rolling techniques can work for people with balance concerns. Avoid rolling directly over joints or injured tissue. For older bodies, shorter sessions and a gentler roller are often the safest choice. Foam rolling is best used as a comfort and mobility tool rather than as a cure-all, and it pairs well with the other habits on this list.

6. Consider massage or hands-on therapy

Massage provided by a licensed therapist often reduces soreness and improves comfort after workouts, especially when combined with other recovery measures (Weerapong et al.). A 20- to 45-minute session focused on the worked areas can ease muscle tension and promote relaxation. When seeing a therapist, mention any heart, clotting, or skin conditions, and ask for techniques suited to older adults, such as lighter pressure or lymphatic-style work. If professional massage isn’t available, try simple self-massage strokes, gentle kneading, or using a handheld massager at home. Massage is as much about nervous-system calming as physical manipulation — the relaxation response it triggers aids sleep and recovery. If you have deep vein thrombosis risk, uncontrolled blood pressure, or certain acute injuries, check with your clinician before massage.