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Schroeder says. You may have heard that stretching before your workout can help prevent injury and soreness. However, stretching your muscles before you exercise is probably not a good idea. A Cochrane review of 12 studies that looked at how stretching before or after a workout affected muscle soreness later on consistently found that stretching did not have an effect on muscle soreness within a week after a workout. Some evidence suggests a dynamic warmup immediately before a workout could reduce muscle soreness up to two days later, but the reduction in soreness seen in the research has been very small. During and After Your Workout: Hydrate It might sound obvious, but staying hydrated is an important aspect of muscle recovery. Water keeps the fluids moving through your system, which can help ease inflammation, flush out waste products, and deliver to your muscles the nutrients they need, Arent says. Just be aware that taking vitamin supplements may cause your urine to look darker than usual.

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