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

15. Utilize Compression Garments Selectively

Compression clothing (socks, sleeves, or full garments) should be viewed as a circulation tool, not just workout gear. Wearing light-to-moderate compression immediately after a strenuous session and for several hours afterward can help reduce perceived muscle vibration and control swelling (edema). The gentle pressure supports the venous system, helping to clear metabolic waste products more efficiently and reduce the pooling of fluid in the extremities. For older adults, this can be particularly beneficial for heavy leg workouts. Ensure the garment fits correctly—it should feel snug but not tight or painful—and always remove it before sleeping. Use this primarily on high-impact days to aid comfort and support quicker return of normal limb sensation.

16. Practice Guided Meditation or Body Scan

Often overlooked, engaging in a 10-15 minute guided meditation or "body scan" immediately after exercise provides direct nervous system recovery. The practice involves lying still and systematically focusing attention on different parts of the body, observing any lingering sensations of effort, soreness, or fatigue without judgment. This deep attention helps to down-regulate pain sensitivity by shifting focus away from discomfort and promoting a state of deep relaxation. This is a profound, yet gentle, form of mind-body recovery that requires only a quiet space. By reducing nervous system hyperactivity, it enhances the effects of sleep and nutritional recovery, making the psychological experience of recovery smoother and helping older adults maintain a positive association with their exercise routine.