Muscle soreness after a workout is a normal part of the recovery process. Exercise, especially new or challenging movements can cause microscopic damage to muscle fibers, triggering inflammation as your body works to repair and rebuild.

While you can’t completely skip the repair process, you can make soreness more manageable and help your body recover:

• Keep moving: Gentle activity like an easy walk, light cycling, or casual swimming increases blood flow and can help loosen stiff, sore muscles.

• Try massage or foam rolling: Massage, percussive massage tools, and foam rolling can reduce muscle tension and stiffness while helping you feel more comfortable.

• Prioritize sleep: Teen athletes should aim for 8–10 hours of sleep each night to support muscle recovery, growth, and overall performance.

• Fuel and hydrate: Protein provides the building blocks your body needs for muscle repair, athletes often need more depending on their sport, training, and growth needs.
  
  For hydration, a good starting point for high school athletes is drinking additional fluids before, during, and after practices or games. Hot weather, longer workouts, and heavy sweating can increase fluid needs. Athletes should drink regularly throughout the day rather than waiting until they feel thirsty.

Remember: A little soreness can be a normal sign that your body is adapting, but recovery is just as important as the workout itself.