Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

what to do if you are always sore as an athlete

23 Jan 2026 · 1 min

Watch on YouTube

0:35

In this concise instructional video, the speaker outlines three practical strategies for athletes who experience chronic soreness. First, they stress the importance of getting at least eight hours of sleep each night, explaining that sleep is when the body’s repair cells rebuild muscle tissue. Second, they recommend consuming a minimum of three solid meals and two snacks daily to provide the nutrients needed for muscle growth and recovery. Third, they advise treating recovery days like training days by following a consistent routine that includes applying heat, foam‑rolling, and stretching, ensuring the body feels refreshed and ready for the upcoming week.

Chapters

If you are always sore as an athlete, here are 3 things you can change. Number 1, get at least 8 hours of sleep. Sleep is where your body recovers the most. Your body sends out these little repair workers to repair your muscle to allow you to recover faster and better. Number 2 is get at least 3 meals and 2 snacks a day. A lot of athletes who are sore, they just don't have enough material for their body to build the muscle back bigger and stronger. And so if you are very sore all the time, you're probably not eating enough food. And then number 3, treat your recovery days just like a training day in the sense of have a routine, get heat in, roll out, stretch. Make sure you're doing what your body needs in order to feel fresh and good for the next week coming up.