Fitness coach shares 10 ways to recover faster after the gym

Fitness coach Shonel posted ten TikTok tips to help reduce delayed-onset muscle soreness, focusing on warm-ups, cool-downs, hydration, foam rolling, active recovery, protein and heat/cold therapies. The article notes DOMS is the soreness felt 24–72 hours after strenuous or unfamiliar exercise.

A fitness coach named Shonel shared ten recovery tips on TikTok intended to help the body recover faster and reduce muscle pain after intense workouts. The piece explains delayed-onset muscle soreness (DOMS) as pain, stiffness and tenderness that commonly appears 24–72 hours after strenuous or unfamiliar exercise, caused by microscopic tears in muscle fibres. Shonel emphasised the role of a proper warm-up and a deliberate cool-down in preventing some soreness. The article also covers hydration, self-massage with a foam roller, rest and recovery approaches. Key points: - Shonel recommended dynamic stretches and a proper warm-up rather than relying only on light treadmill activity. - She advised a cool-down of about 5–10 minutes of reduced intensity followed by static stretches for major muscle groups. - Hydration was emphasised, with the article noting muscles contain a high proportion of water. - Foam rolling was described as a form of self-myofascial release that can improve blood flow, reduce soreness and increase mobility. - The article mentions active recovery and rest days, protein-rich meals to support muscle repair, and gradual progression in training to lower injury risk. - Heat and cold therapies were discussed as recovery options, and the NHS cautions were reported for people with heart conditions, poor circulation or certain skin conditions. Summary: The article presents the coach's tips as ways to manage DOMS and support recovery after intense or unfamiliar exercise, and it reports medical caveats for heat and cold treatments for some health conditions. Undetermined at this time.