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

9. Use magnesium and prioritize sleep

Magnesium supports muscle relaxation and nervous-system balance, and getting enough sleep is one of the strongest recovery tools available. If dietary intake seems low, discuss magnesium glycinate or food sources like leafy greens and nuts with your clinician; supplement decisions should be personalized, especially for older adults on multiple medications. Prioritize consistent bedtimes, a cool, dark room, and a wind-down routine that avoids screens before sleep. Quality sleep helps hormone patterns that repair tissue and reduce sensitivity to discomfort. Even small improvements in sleep — a regular bedtime or a calming pre-sleep ritual — can make soreness feel less intrusive and improve overall resilience.

10. Try contrast or targeted cold therapy cautiously

Cold water immersion and contrast therapy (alternating warm and cool water) show mixed benefits for soreness; they may reduce uncomfortable sensations but are not universally necessary (systematic reviews). If you try these methods, use gentle, short exposures — for example, 1–3 minutes of cool water followed by 1–3 minutes of warm for three cycles — and avoid extremes. Older adults with circulation problems, Raynaud’s, uncontrolled hypertension, or cardiac concerns should get medical clearance first, since sudden temperature changes affect the cardiovascular system. A safer at-home option is a cool foot or hand bath after intense leg work, or simply applying a cool pack to a particularly sore spot for 10–15 minutes. Use contrast or cold therapy as a comfort tool, not a required practice.