As our days are now filled with more hours of sun and beautiful summer weather, you might be feeling extra motivated to hit the weights or amp up your HIIT workouts outside. It’s no secret that summer exercise is extra fun and sweaty compared to its dreary winter workout counterpart. But all those extra reps and amped up intensity can make for sore and achy muscles by the end of the week! That’s why it’s more important than ever to tend to your body post-workout and take plenty of time to prioritize recovery.
While posting up on the couch for a weekend-long Netflix marathon sounds tempting, you’re not doing yourself any favors by being sedentary. Implementing effective active recovery techniques can go a long way with reviving those tired muscles and will help you feel energized for your next workout.
Here are some of our favorite ways to optimize recovery after a workout!
Active Recovery for Sore Muscles
If you missed our last blog on active recovery, here’s the short version: recovery is much more effective when it includes movement.
Science tells us that gentle activity, such as walking, mobility exercises, or a low-intensity swim, results in increased blood flow through the body. This is important for recovery as it helps remove physiological waste, reduces soreness, and helps loosen tight muscles.[1]
Active recovery is simple, requires minimal or no equipment, and helps you stay on top of your movement routine.
Unsure how to begin? Explore these tips and ideas to launch your active recovery plan with confidence.
Walking
Walking is a simple and highly effective way to support active recovery. It’s a gentle, low-impact activity that naturally increases blood flow throughout the body. This improved circulation helps deliver oxygen and nutrients to tired muscles while flushing out waste products like lactic acid—key components in speeding up recovery.
Even a short, easy-paced walk can work wonders for muscle soreness and stiffness. It gently engages your muscles without overtaxing them, making it ideal for the day after a tough workout or when you're easing back into movement after a break.
The easiest way to get started is to lace up your sneakers and head out the door. A walk around your neighborhood, local park, or even a quick loop during your lunch break can get your body moving and the recovery process flowing.
However, if stepping outside into 100+ degree summer heat sounds like the opposite of recovery, you're not alone. Sometimes, the weather just isn’t on your side—and that’s where having indoor options becomes essential.
Sunny’s Smart Motorized Treadmill is a fantastic low-impact alternative that lets you log your recovery steps indoors. Its extended handrails and wide, comfortable deck offer extra stability and confidence—especially on low-energy days when you want support without strain.
Whether you’re catching up on a podcast or simply zoning out to your favorite playlist, walking on the treadmill can be just as beneficial as heading outdoors.
Stretching & Mobility
This is a fan favorite recovery modality as it requires little energy and generally feels pretty good. Just like walking, mobility and stretching exercises will help increase blood flow to optimize recovery.
A great additional benefit is that it helps your muscles feel less tight as you work through each joint’s range of motion. If you’re looking for inspiration, there are a ton of amazing stretch and yoga workouts on the SunnyFit app – be sure to check them out!
Additionally, a few effective mobility tools might help you level up your stretch sessions. This calf and hamstring stretcher can help support your leg and foot when working on stretching out the back of your leg. Its rocking motion design makes it ideal for static and dynamic stretching.
Sunny’s stretch training machine is another way to support your body while getting into deep stretches, particularly for your back and hips.
Both products can be particularly useful if your muscles are extra tight, and you have a hard time getting into different stretching positions.
Seated Movement
No time in your day to step away from your desk to go for a walk? No problem! A wide range of under-desk equipment can integrate effortlessly into your work schedule. These compact machines are designed to fit seamlessly into your workspace, making active recovery accessible—even during meetings or while answering emails.
One standout option is our Smart Motorized Under Desk Mini Elliptical. This sleek, space-saving device allows you to keep your legs moving while remaining seated. With motorized functionality, it can even assist your movement, offering a gentle, low-impact rhythm that boosts circulation and supports muscle recovery—perfect for post-workout days or simply breaking up sedentary time.
So even if your schedule feels packed, your recovery doesn't have to take a backseat. A few minutes of seated movement here and there can add up—helping your body bounce back and your mind stay focused.
Vibration Platforms
A vibration plate might not be the first thing that comes to mind when you think of muscle recovery—but it’s actually a powerful tool that can help your body bounce back faster and feel better between workouts. These platforms use whole-body vibrations to gently stimulate your muscles, encouraging increased blood flow, enhancing lymphatic drainage, and easing muscle soreness.
Vibration plates are also incredibly accessible for people with varying energy levels or mobility limitations. Whether you’re using it as a warm-up, a cool-down, or a low-effort recovery day activity, the platform does most of the work while you reap the benefits. Plus, combining light stretches or mobility exercises with vibration adds an extra layer of relaxation.
If you’re looking for a smart, time-efficient way to boost your recovery routine, a vibration plate might be the missing piece. It's easy to use, gentle on the joints, and surprisingly effective for keeping your body feeling its best.
Move Your Body to Feel Good
Sore muscles are often a sign that you’re challenging your body—and that’s a good thing. Recovery is just as important as the workout itself, especially during the hot summer months, when your body is working overtime. Smart, effective recovery strategies can make all the difference in how you feel and perform.
From a light walk on a treadmill to under-desk movement and vibration plate sessions, there are plenty of low-impact options that help reduce soreness, boost circulation, and keep you feeling strong. The key is to stay consistent, listen to your body, and choose recovery tools that fit easily into your lifestyle.
Whether you're new to active recovery or looking to take your routine to the next level, these tools will support your recovery—so you can keep showing up for the workouts and activities you enjoy.
REFERENCES
1. Chertoff, J. (2019, December 18). Active recovery: How it works and exercise ideas. Healthline. https://www.healthline.com/health/active-recovery.
