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

17. Sip Bone Broth or Gelatin (Collagen Support for Tendons)

While most focus on muscle protein, tendons, ligaments, and joints take longer to repair and stiffen easily with age. Quickly sipping a warm cup of bone broth or dissolving a tablespoon of unflavored gelatin (which is hydrolyzed collagen) in a warm drink after your workout provides easily absorbed amino acids like glycine and proline. These are the specific building blocks your body needs to synthesize new collagen. This practice doesn't just nourish muscle; it strategically targets the connective tissue surrounding the muscles and joints. Tendons and ligaments have lower blood flow, so providing these raw materials immediately supports their resilience, helping to reduce the mechanical stiffness and joint aches that often accompany muscle soreness in older adults.

Final thoughts: Small habits add up for steady recovery

Recovery is the quiet companion of progress, and for older adults, simple habits can make movement feel sustainable and enjoyable. These eleven practices — from a gentle cool-down and smart hydration to food choices, light movement the next day, and sleep support — work together to improve circulation, support repair, and reduce discomfort after exercise. None promise a magic fix for delayed soreness, but each one nudges your body toward balance and steady resilience. Start with one or two habits that fit your routine and build from there. If you take medications, have heart or kidney conditions, or experience unusual symptoms, check with your clinician before trying new supplements or temperature therapies. Above all, be patient and kind to yourself: consistent, moderate care will help you keep moving with confidence. Embrace recovery as part of the plan, not an interruption, and celebrate the small wins that make staying active more comfortable and more rewarding.