IF soreness plagues your workouts, you may not be getting the most out of your rest days.

But don’t turn to expensive massages or supplements first. The best ways to promote recovery are free, according to Stan Efferding, a world-record powerlifter, pro bodybuilder and coach.

“Things that are done to you or for you are rarely as good as things you do for yourself,” he said.

Active recovery refers to exercises that relieve, rather than exacerbate, fatigue and soreness.

Research suggests it can help reduce soreness and stimulate muscle tissue repair more effectively than passive rest like sitting or lying down.

Done correctly, it can get you back in the gym quicker and prevent injury, particularly when combined with good sleep, proper nutrition, and other recovery work like stretching and foam rolling.

“Ideally, you want a little bit of everything,” Efferding said.

Active recovery can be as simple as taking your dog for a walk or strolling around the neighborhood.

The purpose of active recovery is to get moving and increase blood flow throughout your body, without causing more fatigue or muscle damage.

Light cardio activities like walking, jogging or swimming are ideal because they’re gentle on the muscles.

Concentric exercises are those that force a muscle to shorten in response to resistance — think curling a dumbbell, or pushing the floor away as you extend into a push-up.

Efferding said concentric movements are great for active recovery since they stimulate blood flow with less risk of excessive strain. A few of his favorites include pushing or pulling a weighted sled, biking, or medicine ball throws or slams.

You can start your active recovery immediately after your workout, too.

(SD-Agencies)