---
title: Muscle Soreness Recovery Tips
description: Sore muscles after a workout can be a good thing, but it still hurts. Here are ways to help your muscles recover and heal.
image: https://www.nifs.org/hs-fs/hub/208642/file-2405253056.jpg
---

[![](https://www.nifs.org/hs-fs/hubfs/nifs-logo.png?width=186&height=82&name=nifs-logo.png "nifs-logo.png")](https://www.nifs.org/)

# NIFS Healthy Living Blog

## Muscle Soreness Recovery Tips

by [Tara Deal Rochford](https://www.nifs.org/blog/author/tara-deal-rochford), on Jan 27, 2015 2:34:44 PM

When we are new to exercise or trying an exercise that is new to our body, it’s pretty common to feel SOME sort of muscular pain.

![GettyImages-1309541926](https://www.nifs.org/hs-fs/hubfs/GettyImages-1309541926.jpg?width=451&height=378&name=GettyImages-1309541926.jpg)I think most of us can agree that a little muscle soreness after a fantastic workout is a fun way to remember that things are changing and that we are getting stronger. I think we can also agree (and most have experienced it) that there is a certain degree of soreness that kind of feels like “everything hurts so badly you can’t stand up or lift your arms,” which isn’t quite as motivating. Along with this you may feel irritable, fatigued, and really hungry. Sounds fun, right?

Not to worry! For each type of muscular soreness there is an amazing  recovery solution.

**Why Do My Muscles Get Sore in the First Place?**

The muscle soreness that you feel 24 to 48 hours after the workout is called [Delayed Onset Muscle Soreness](http://www.acsm.org/docs/brochures/delayed-onset-muscle-soreness-(doms).pdf?sfvrsn=2) (DOMS), and it is actually caused by tiny micro-tears in the muscle and surrounding tissue. Say WHAT? Tears in the muscle? Sounds pretty terrible, right? But actually those little tears in the muscle are necessary to make things stronger.

**So What Should I Do About Muscle Soreness?**

To alleviate mild muscle soreness, a little movement is actually best! Try walking or some yoga. While it’s good to move after a workout to take away some of that pain, this is a pretty fine line and it’s most important to truly listen to and trust your body and give it rest when needed.

Here are five ways to take care of your muscles and reduce muscle soreness:

1. **Take it slow.** Gradually progress the intensity, frequency, and duration of your workouts.
2. **Foam roll.** Not sure what this is? It’s a way of stretching and basically giving your muscles and fascia a *great* massage. Check out our handy guide on [how to foam roll](https://www.nifs.org/blog-0/bid/324703/Injury-Prevention-Foam-Rolling)!
3. **Get a massage.** You’re going to love this one! Foam rolling is great, but if you have the time and funding for a therapeutic massage, it’s well worth the investment. It helps your body heal itself.
4. **Practice yoga or do some light stretching.** Avoid a fast-paced or intense practice and choose something slower such as [Yin](http://www.yinyoga.com/) or [Hatha yoga](http://www.sanatansociety.org/yoga_and_meditation/hatha_yoga.htm#.VFTsofnF-So).
5. **Ice the muscles.** Placing an icepack on a specific area may help reduce muscle soreness in a very localized area. Make sure not to leave the icepack on for very long, though, as it may cause tissue death.

It all comes down to listening to your body and not being afraid to take a day or two to let your body heal. Soreness, injury, and illness are a time to nurture yourself and give your body the rest it needs. Take the rest, and pay attention to how much stronger you feel in your next workout!

*This blog was written by Tara Deal Rochford, Registered Dietitian, contributing writer,** **and author of healthy living blog** *[*Treble in the Kitchen*](http://trebleinthekitchen.com/)*.* *[Meet our other NIFS bloggers](https://www.nifs.org/fitness-center-0/nifs-bloggers/).*

*[![Like what you've just read? Click here to subscribe to our blog!](https://no-cache.hubspot.com/cta/default/208642/72beb3fd-1b6a-441d-9a92-03aa472136f7.png)](https://cta-redirect.hubspot.com/cta/redirect/208642/72beb3fd-1b6a-441d-9a92-03aa472136f7) *

Topics: [yoga](https://www.nifs.org/blog/topic/yoga) [injury prevention](https://www.nifs.org/blog/topic/injury-prevention) [muscles](https://www.nifs.org/blog/topic/muscles) [stretching](https://www.nifs.org/blog/topic/stretching) [pain](https://www.nifs.org/blog/topic/pain) [recovery](https://www.nifs.org/blog/topic/recovery)

- [Tweet](https://twitter.com/share)

### About Our Blog

NIFS blogs are written by our nationally certified and degreed staff on fitness subjects ranging from workouts to nutrition to how to live a healthy lifestyle. We hope you enjoy our tips and insight!

### Subscribe to Email Updates

### Recent Posts

### Posts by Topic

- [NIFS (218)](https://www.nifs.org/blog/topic/nifs)
- [nutrition (173)](https://www.nifs.org/blog/topic/nutrition)
- [fitness center (117)](https://www.nifs.org/blog/topic/fitness-center)
- [workouts (111)](https://www.nifs.org/blog/topic/workouts)
- [healthy eating (106)](https://www.nifs.org/blog/topic/healthy-eating)
- [weight loss (95)](https://www.nifs.org/blog/topic/weight-loss)
- [fitness (89)](https://www.nifs.org/blog/topic/fitness)
- [motivation (88)](https://www.nifs.org/blog/topic/motivation)
- [exercise (83)](https://www.nifs.org/blog/topic/exercise)
- [group fitness (83)](https://www.nifs.org/blog/topic/group-fitness)
- [running (76)](https://www.nifs.org/blog/topic/running)
- [group training (70)](https://www.nifs.org/blog/topic/group-training)
- [NIFS programs (69)](https://www.nifs.org/blog/topic/nifs-programs)
- [injury prevention (69)](https://www.nifs.org/blog/topic/injury-prevention)
- [strength (66)](https://www.nifs.org/blog/topic/strength)
- [muscles (63)](https://www.nifs.org/blog/topic/muscles)
- [Thomas' Corner (62)](https://www.nifs.org/blog/topic/thomas39-corner)
- [healthy habits (61)](https://www.nifs.org/blog/topic/healthy-habits)
- [cardio (59)](https://www.nifs.org/blog/topic/cardio)
- [accountability (58)](https://www.nifs.org/blog/topic/accountability)
- [calories (58)](https://www.nifs.org/blog/topic/calories)
- [exercises (58)](https://www.nifs.org/blog/topic/exercises)
- [goal setting (50)](https://www.nifs.org/blog/topic/goal-setting)
- [holidays (48)](https://www.nifs.org/blog/topic/holidays)
- [weightlifting (46)](https://www.nifs.org/blog/topic/weightlifting)
- [equipment (39)](https://www.nifs.org/blog/topic/equipment)
- [hydration (36)](https://www.nifs.org/blog/topic/hydration)
- [staying active (36)](https://www.nifs.org/blog/topic/staying-active)
- [summer (36)](https://www.nifs.org/blog/topic/summer)
- [attitude (35)](https://www.nifs.org/blog/topic/attitude)
- [core (35)](https://www.nifs.org/blog/topic/core)
- [goals (33)](https://www.nifs.org/blog/topic/goals)
- [snacks (33)](https://www.nifs.org/blog/topic/snacks)
- [challenge (32)](https://www.nifs.org/blog/topic/challenge)
- [training (32)](https://www.nifs.org/blog/topic/training)
- [endurance (31)](https://www.nifs.org/blog/topic/endurance)
- [mini marathon (31)](https://www.nifs.org/blog/topic/mini-marathon)
- [nifs staff (30)](https://www.nifs.org/blog/topic/nifs-staff)
- [personal training (30)](https://www.nifs.org/blog/topic/personal-training)
- [recovery (30)](https://www.nifs.org/blog/topic/recovery)
- [sleep (30)](https://www.nifs.org/blog/topic/sleep)
- [strength training (30)](https://www.nifs.org/blog/topic/strength-training)
- [weight management (30)](https://www.nifs.org/blog/topic/weight-management)
- [protein (28)](https://www.nifs.org/blog/topic/protein)
- [balance (27)](https://www.nifs.org/blog/topic/balance)
- [powerlifting (27)](https://www.nifs.org/blog/topic/powerlifting)
- [fruits and vegetables (25)](https://www.nifs.org/blog/topic/fruits-and-vegetables)
- [functional movement (25)](https://www.nifs.org/blog/topic/functional-movement)
- [marathon training (25)](https://www.nifs.org/blog/topic/marathon-training)
- [core strength (24)](https://www.nifs.org/blog/topic/core-strength)
- [half marathon (24)](https://www.nifs.org/blog/topic/half-marathon)
- [Les Mills (23)](https://www.nifs.org/blog/topic/les-mills)
- [disease prevention (23)](https://www.nifs.org/blog/topic/disease-prevention)
- [walking (23)](https://www.nifs.org/blog/topic/walking)
- [workout (23)](https://www.nifs.org/blog/topic/workout)
- [yoga (23)](https://www.nifs.org/blog/topic/yoga)
- [fiber (22)](https://www.nifs.org/blog/topic/fiber)
- [functional training (22)](https://www.nifs.org/blog/topic/functional-training)
- [mindset (22)](https://www.nifs.org/blog/topic/mindset)
- [resistance (22)](https://www.nifs.org/blog/topic/resistance)
- [swimming (22)](https://www.nifs.org/blog/topic/swimming)
- [videos (22)](https://www.nifs.org/blog/topic/videos)
- [dietitian (21)](https://www.nifs.org/blog/topic/dietitian)
- [mobility (21)](https://www.nifs.org/blog/topic/mobility)
- [movement (21)](https://www.nifs.org/blog/topic/movement)
- [muscle building (21)](https://www.nifs.org/blog/topic/muscle-building)
- [stress (21)](https://www.nifs.org/blog/topic/stress)
- [assessments (20)](https://www.nifs.org/blog/topic/assessments)
- [weight lifting (20)](https://www.nifs.org/blog/topic/weight-lifting)
- [wellness (20)](https://www.nifs.org/blog/topic/wellness)
- [exercise at home (19)](https://www.nifs.org/blog/topic/exercise-at-home)
- [resolutions (19)](https://www.nifs.org/blog/topic/resolutions)
- [metabolism (18)](https://www.nifs.org/blog/topic/metabolism)
- [stretching (18)](https://www.nifs.org/blog/topic/stretching)
- [Group Fitness Class of the Month (17)](https://www.nifs.org/blog/topic/group-fitness-class-of-the-month)
- [high intensity (17)](https://www.nifs.org/blog/topic/high-intensity)
- [mindfulness (17)](https://www.nifs.org/blog/topic/mindfulness)
- [recipes (17)](https://www.nifs.org/blog/topic/recipes)
- [Slim It to Win It (16)](https://www.nifs.org/blog/topic/slim-it-to-win-it)
- [breakfast (16)](https://www.nifs.org/blog/topic/breakfast)
- [carbs (16)](https://www.nifs.org/blog/topic/carbs)
- [flexibility (16)](https://www.nifs.org/blog/topic/flexibility)
- [lunch (16)](https://www.nifs.org/blog/topic/lunch)
- [new year's (16)](https://www.nifs.org/blog/topic/new-years)
- [pain (16)](https://www.nifs.org/blog/topic/pain)
- [sports (16)](https://www.nifs.org/blog/topic/sports)
- [triathlon (16)](https://www.nifs.org/blog/topic/triathlon)
- [winter fitness (16)](https://www.nifs.org/blog/topic/winter-fitness)
- [HIT (15)](https://www.nifs.org/blog/topic/hit)
- [Mini-Marathon Training Program (15)](https://www.nifs.org/blog/topic/mini-marathon-training-program)
- [cycling (15)](https://www.nifs.org/blog/topic/cycling)
- [kettlebell (15)](https://www.nifs.org/blog/topic/kettlebell)
- [stability (15)](https://www.nifs.org/blog/topic/stability)
- [winter (15)](https://www.nifs.org/blog/topic/winter)
- [athletes (14)](https://www.nifs.org/blog/topic/athletes)
- [squat (14)](https://www.nifs.org/blog/topic/squat)
- [technology (14)](https://www.nifs.org/blog/topic/technology)
- [competition (13)](https://www.nifs.org/blog/topic/competition)
- [fitness goals (13)](https://www.nifs.org/blog/topic/fitness-goals)
- [outdoor exercise (13)](https://www.nifs.org/blog/topic/outdoor-exercise)
- [whole foods (13)](https://www.nifs.org/blog/topic/whole-foods)
- [BODPOD (12)](https://www.nifs.org/blog/topic/bodpod)
- [Indianapolis (12)](https://www.nifs.org/blog/topic/indianapolis)
- [biking (12)](https://www.nifs.org/blog/topic/biking)
- [heart disease (12)](https://www.nifs.org/blog/topic/heart-disease)
- [kids (12)](https://www.nifs.org/blog/topic/kids)
- [outdoors (12)](https://www.nifs.org/blog/topic/outdoors)
- [sugar (12)](https://www.nifs.org/blog/topic/sugar)
- [covid-19 (11)](https://www.nifs.org/blog/topic/covid-19)
- [emotional (11)](https://www.nifs.org/blog/topic/emotional)
- [fitness trends (11)](https://www.nifs.org/blog/topic/fitness-trends)
- [heart health (11)](https://www.nifs.org/blog/topic/heart-health)
- [new year (11)](https://www.nifs.org/blog/topic/new-year)
- [pandemic (11)](https://www.nifs.org/blog/topic/pandemic)
- [quarantine (11)](https://www.nifs.org/blog/topic/quarantine)
- [supplements (11)](https://www.nifs.org/blog/topic/supplements)
- [traveling (11)](https://www.nifs.org/blog/topic/traveling)
- [5k (10)](https://www.nifs.org/blog/topic/5k)
- [TRX (10)](https://www.nifs.org/blog/topic/trx)
- [Thanksgiving (10)](https://www.nifs.org/blog/topic/thanksgiving)
- [aerobic (10)](https://www.nifs.org/blog/topic/aerobic)
- [athletic performance (10)](https://www.nifs.org/blog/topic/athletic-performance)
- [diabetes (10)](https://www.nifs.org/blog/topic/diabetes)
- [functional movement screen (10)](https://www.nifs.org/blog/topic/functional-movement-screen)
- [health (10)](https://www.nifs.org/blog/topic/health)
- [immunity (10)](https://www.nifs.org/blog/topic/immunity)
- [meal planning (10)](https://www.nifs.org/blog/topic/meal-planning)
- [music (10)](https://www.nifs.org/blog/topic/music)
- [overtraining (10)](https://www.nifs.org/blog/topic/overtraining)
- [personal trainer (10)](https://www.nifs.org/blog/topic/personal-trainer)
- [power (10)](https://www.nifs.org/blog/topic/power)
- [productivity (10)](https://www.nifs.org/blog/topic/productivity)
- [programs (10)](https://www.nifs.org/blog/topic/programs)
- [relaxation (10)](https://www.nifs.org/blog/topic/relaxation)
- [school (10)](https://www.nifs.org/blog/topic/school)
- [stress relief (10)](https://www.nifs.org/blog/topic/stress-relief)
- [upper body (10)](https://www.nifs.org/blog/topic/upper-body)
- [water (10)](https://www.nifs.org/blog/topic/water)
- [HIIT (9)](https://www.nifs.org/blog/topic/hiit)
- [assessment (9)](https://www.nifs.org/blog/topic/assessment)
- [cardiovascular (9)](https://www.nifs.org/blog/topic/cardiovascular)
- [circuit workout (9)](https://www.nifs.org/blog/topic/circuit-workout)
- [digestion (9)](https://www.nifs.org/blog/topic/digestion)
- [energy (9)](https://www.nifs.org/blog/topic/energy)
- [fall (9)](https://www.nifs.org/blog/topic/fall)
- [heart rate (9)](https://www.nifs.org/blog/topic/heart-rate)
- [injuries (9)](https://www.nifs.org/blog/topic/injuries)
- [mental health (9)](https://www.nifs.org/blog/topic/mental-health)
- [range of motion (9)](https://www.nifs.org/blog/topic/range-of-motion)
- [safety (9)](https://www.nifs.org/blog/topic/safety)
- [senior fitness (9)](https://www.nifs.org/blog/topic/senior-fitness)
- [student athletes (9)](https://www.nifs.org/blog/topic/student-athletes)
- [warmups (9)](https://www.nifs.org/blog/topic/warmups)
- [apps (8)](https://www.nifs.org/blog/topic/apps)
- [bodyweight (8)](https://www.nifs.org/blog/topic/bodyweight)
- [college (8)](https://www.nifs.org/blog/topic/college)
- [dietary supplements (8)](https://www.nifs.org/blog/topic/dietary-supplements)
- [diets (8)](https://www.nifs.org/blog/topic/diets)
- [fitness and wellness (8)](https://www.nifs.org/blog/topic/fitness-and-wellness)
- [glutes (8)](https://www.nifs.org/blog/topic/glutes)
- [golf (8)](https://www.nifs.org/blog/topic/golf)
- [healthy lifestyle (8)](https://www.nifs.org/blog/topic/healthy-lifestyle)
- [joints (8)](https://www.nifs.org/blog/topic/joints)
- [muscle mass (8)](https://www.nifs.org/blog/topic/muscle-mass)
- [plyometric (8)](https://www.nifs.org/blog/topic/plyometric)
- [posture (8)](https://www.nifs.org/blog/topic/posture)
- [race (8)](https://www.nifs.org/blog/topic/race)
- [self-care (8)](https://www.nifs.org/blog/topic/self-care)
- [speed (8)](https://www.nifs.org/blog/topic/speed)
- [total-body workouts (8)](https://www.nifs.org/blog/topic/total-body-workouts)
- [triathlon training program (8)](https://www.nifs.org/blog/topic/triathlon-training-program)
- [women (8)](https://www.nifs.org/blog/topic/women)
- [workout programs (8)](https://www.nifs.org/blog/topic/workout-programs)
- [christmas (7)](https://www.nifs.org/blog/topic/christmas)
- [fat (7)](https://www.nifs.org/blog/topic/fat)
- [fitness assessment (7)](https://www.nifs.org/blog/topic/fitness-assessment)
- [focus (7)](https://www.nifs.org/blog/topic/focus)
- [healthy living (7)](https://www.nifs.org/blog/topic/healthy-living)
- [illness prevention (7)](https://www.nifs.org/blog/topic/illness-prevention)
- [lower body (7)](https://www.nifs.org/blog/topic/lower-body)
- [making changes (7)](https://www.nifs.org/blog/topic/making-changes)
- [obesity (7)](https://www.nifs.org/blog/topic/obesity)
- [rest (7)](https://www.nifs.org/blog/topic/rest)
- [shoulders (7)](https://www.nifs.org/blog/topic/shoulders)
- [sodium (7)](https://www.nifs.org/blog/topic/sodium)
- [viruses (7)](https://www.nifs.org/blog/topic/viruses)
- [vitamins (7)](https://www.nifs.org/blog/topic/vitamins)
- [workout plan (7)](https://www.nifs.org/blog/topic/workout-plan)
- [boot camp (6)](https://www.nifs.org/blog/topic/boot-camp)
- [building muscle (6)](https://www.nifs.org/blog/topic/building-muscle)
- [core exercises (6)](https://www.nifs.org/blog/topic/core-exercises)
- [depression (6)](https://www.nifs.org/blog/topic/depression)
- [dynamic stretching (6)](https://www.nifs.org/blog/topic/dynamic-stretching)
- [education (6)](https://www.nifs.org/blog/topic/education)
- [employee health (6)](https://www.nifs.org/blog/topic/employee-health)
- [fats (6)](https://www.nifs.org/blog/topic/fats)
- [fitness community (6)](https://www.nifs.org/blog/topic/fitness-community)
- [health and fitness (6)](https://www.nifs.org/blog/topic/health-and-fitness)
- [hips (6)](https://www.nifs.org/blog/topic/hips)
- [leg day (6)](https://www.nifs.org/blog/topic/leg-day)
- [meals (6)](https://www.nifs.org/blog/topic/meals)
- [mental (6)](https://www.nifs.org/blog/topic/mental)
- [plateaus (6)](https://www.nifs.org/blog/topic/plateaus)
- [portion control (6)](https://www.nifs.org/blog/topic/portion-control)
- [seasonal eating (6)](https://www.nifs.org/blog/topic/seasonal-eating)
- [small group training (6)](https://www.nifs.org/blog/topic/small-group-training)
- [smart goals (6)](https://www.nifs.org/blog/topic/smart-goals)
- [sports nutrition (6)](https://www.nifs.org/blog/topic/sports-nutrition)
- [strength workout (6)](https://www.nifs.org/blog/topic/strength-workout)
- [time management (6)](https://www.nifs.org/blog/topic/time-management)
- [CrossFit (5)](https://www.nifs.org/blog/topic/crossfit)
- [Crucial Conversations (5)](https://www.nifs.org/blog/topic/crucial-conversations)
- [My Nutrition Coach (5)](https://www.nifs.org/blog/topic/my-nutrition-coach)
- [Parkinson's Awareness (5)](https://www.nifs.org/blog/topic/parkinsons-awareness)
- [Pilates (5)](https://www.nifs.org/blog/topic/pilates)
- [alcohol (5)](https://www.nifs.org/blog/topic/alcohol)
- [body weight (5)](https://www.nifs.org/blog/topic/body-weight)
- [circuit training (5)](https://www.nifs.org/blog/topic/circuit-training)
- [consistency (5)](https://www.nifs.org/blog/topic/consistency)
- [core stability (5)](https://www.nifs.org/blog/topic/core-stability)
- [eating habits (5)](https://www.nifs.org/blog/topic/eating-habits)
- [exercise at work (5)](https://www.nifs.org/blog/topic/exercise-at-work)
- [family (5)](https://www.nifs.org/blog/topic/family)
- [fitness equipment (5)](https://www.nifs.org/blog/topic/fitness-equipment)
- [food safety (5)](https://www.nifs.org/blog/topic/food-safety)
- [grip strength (5)](https://www.nifs.org/blog/topic/grip-strength)
- [hypertension (5)](https://www.nifs.org/blog/topic/hypertension)
- [lockdown (5)](https://www.nifs.org/blog/topic/lockdown)
- [low-impact (5)](https://www.nifs.org/blog/topic/low-impact)
- [member (5)](https://www.nifs.org/blog/topic/member)
- [movement patterns (5)](https://www.nifs.org/blog/topic/movement-patterns)
- [new year new you (5)](https://www.nifs.org/blog/topic/new-year-new-you)
- [physical fitness (5)](https://www.nifs.org/blog/topic/physical-fitness)
- [plant-based (5)](https://www.nifs.org/blog/topic/plant-based)
- [registered dietitian (5)](https://www.nifs.org/blog/topic/registered-dietitian)
- [sitting (5)](https://www.nifs.org/blog/topic/sitting)
- [strength and conditioning (5)](https://www.nifs.org/blog/topic/strength-and-conditioning)
- [students (5)](https://www.nifs.org/blog/topic/students)
- [team training (5)](https://www.nifs.org/blog/topic/team-training)
- [variety (5)](https://www.nifs.org/blog/topic/variety)
- [vitamin D (5)](https://www.nifs.org/blog/topic/vitamin-d)
- [vo2 max (5)](https://www.nifs.org/blog/topic/vo2-max)
- [weight training (5)](https://www.nifs.org/blog/topic/weight-training)
- [well-being (5)](https://www.nifs.org/blog/topic/well-being)
- [workplace wellness (5)](https://www.nifs.org/blog/topic/workplace-wellness)
- [ADLs (4)](https://www.nifs.org/blog/topic/adls)
- [BODYPUMP (4)](https://www.nifs.org/blog/topic/bodypump)
- [Productivity Hacks (4)](https://www.nifs.org/blog/topic/productivity-hacks)
- [Summer Showdown (4)](https://www.nifs.org/blog/topic/summer-showdown)
- [agility (4)](https://www.nifs.org/blog/topic/agility)
- [barre (4)](https://www.nifs.org/blog/topic/barre)
- [blood sugar (4)](https://www.nifs.org/blog/topic/blood-sugar)
- [body composition (4)](https://www.nifs.org/blog/topic/body-composition)
- [carbohydrates (4)](https://www.nifs.org/blog/topic/carbohydrates)
- [clean eating (4)](https://www.nifs.org/blog/topic/clean-eating)
- [coaching (4)](https://www.nifs.org/blog/topic/coaching)
- [deadlift (4)](https://www.nifs.org/blog/topic/deadlift)
- [drills (4)](https://www.nifs.org/blog/topic/drills)
- [exercise bands (4)](https://www.nifs.org/blog/topic/exercise-bands)
- [fad diets (4)](https://www.nifs.org/blog/topic/fad-diets)
- [fat loss (4)](https://www.nifs.org/blog/topic/fat-loss)
- [fit3d (4)](https://www.nifs.org/blog/topic/fit3d)
- [gut health (4)](https://www.nifs.org/blog/topic/gut-health)
- [halloween (4)](https://www.nifs.org/blog/topic/halloween)
- [happiness (4)](https://www.nifs.org/blog/topic/happiness)
- [heat (4)](https://www.nifs.org/blog/topic/heat)
- [hip mobility (4)](https://www.nifs.org/blog/topic/hip-mobility)
- [hypertrophy (4)](https://www.nifs.org/blog/topic/hypertrophy)
- [illness (4)](https://www.nifs.org/blog/topic/illness)
- [inspiration (4)](https://www.nifs.org/blog/topic/inspiration)
- [lifestyle (4)](https://www.nifs.org/blog/topic/lifestyle)
- [lifetime sports (4)](https://www.nifs.org/blog/topic/lifetime-sports)
- [lower back pain (4)](https://www.nifs.org/blog/topic/lower-back-pain)
- [mind-body (4)](https://www.nifs.org/blog/topic/mind-body)
- [morning workouts (4)](https://www.nifs.org/blog/topic/morning-workouts)
- [off-season (4)](https://www.nifs.org/blog/topic/off-season)
- [organic foods (4)](https://www.nifs.org/blog/topic/organic-foods)
- [positive attitude (4)](https://www.nifs.org/blog/topic/positive-attitude)
- [post-season (4)](https://www.nifs.org/blog/topic/post-season)
- [pull (4)](https://www.nifs.org/blog/topic/pull)
- [push (4)](https://www.nifs.org/blog/topic/push)
- [rowing (4)](https://www.nifs.org/blog/topic/rowing)
- [spring (4)](https://www.nifs.org/blog/topic/spring)
- [stretch (4)](https://www.nifs.org/blog/topic/stretch)
- [vegetables (4)](https://www.nifs.org/blog/topic/vegetables)
- [warming up (4)](https://www.nifs.org/blog/topic/warming-up)
- [warmup (4)](https://www.nifs.org/blog/topic/warmup)
- [BODYATTACK (3)](https://www.nifs.org/blog/topic/bodyattack)
- [BODYCOMBAT (3)](https://www.nifs.org/blog/topic/bodycombat)
- [BOSU (3)](https://www.nifs.org/blog/topic/bosu)
- [BodyJam (3)](https://www.nifs.org/blog/topic/bodyjam)
- [CXWORX (3)](https://www.nifs.org/blog/topic/cxworx)
- [DEKA (3)](https://www.nifs.org/blog/topic/deka)
- [NIFS Powerlifting Competition (3)](https://www.nifs.org/blog/topic/nifs-powerlifting-competition)
- [adaptations (3)](https://www.nifs.org/blog/topic/adaptations)
- [anniverary (3)](https://www.nifs.org/blog/topic/anniverary)
- [anniversary (3)](https://www.nifs.org/blog/topic/anniversary)
- [antioxidants (3)](https://www.nifs.org/blog/topic/antioxidants)
- [basketball (3)](https://www.nifs.org/blog/topic/basketball)
- [brain fitness (3)](https://www.nifs.org/blog/topic/brain-fitness)
- [brain health (3)](https://www.nifs.org/blog/topic/brain-health)
- [breathwork (3)](https://www.nifs.org/blog/topic/breathwork)
- [caffeine (3)](https://www.nifs.org/blog/topic/caffeine)
- [cancer (3)](https://www.nifs.org/blog/topic/cancer)
- [chronic disease (3)](https://www.nifs.org/blog/topic/chronic-disease)
- [coffee (3)](https://www.nifs.org/blog/topic/coffee)
- [cold weather (3)](https://www.nifs.org/blog/topic/cold-weather)
- [cooking (3)](https://www.nifs.org/blog/topic/cooking)
- [coronavirus (3)](https://www.nifs.org/blog/topic/coronavirus)
- [detox (3)](https://www.nifs.org/blog/topic/detox)
- [dining out (3)](https://www.nifs.org/blog/topic/dining-out)
- [dinner (3)](https://www.nifs.org/blog/topic/dinner)
- [drugs (3)](https://www.nifs.org/blog/topic/drugs)
- [dumbbell (3)](https://www.nifs.org/blog/topic/dumbbell)
- [exercise as medicine (3)](https://www.nifs.org/blog/topic/exercise-as-medicine)
- [exercise plan (3)](https://www.nifs.org/blog/topic/exercise-plan)
- [fitness for kids (3)](https://www.nifs.org/blog/topic/fitness-for-kids)
- [flu (3)](https://www.nifs.org/blog/topic/flu)
- [food waste (3)](https://www.nifs.org/blog/topic/food-waste)
- [friendship (3)](https://www.nifs.org/blog/topic/friendship)
- [frozen food (3)](https://www.nifs.org/blog/topic/frozen-food)
- [full-body (3)](https://www.nifs.org/blog/topic/full-body)
- [fun (3)](https://www.nifs.org/blog/topic/fun)
- [golf swing (3)](https://www.nifs.org/blog/topic/golf-swing)
- [grilling (3)](https://www.nifs.org/blog/topic/grilling)
- [grip (3)](https://www.nifs.org/blog/topic/grip)
- [grocery shopping (3)](https://www.nifs.org/blog/topic/grocery-shopping)
- [group fitness culture (3)](https://www.nifs.org/blog/topic/group-fitness-culture)
- [gym (3)](https://www.nifs.org/blog/topic/gym)
- [health journey (3)](https://www.nifs.org/blog/topic/health-journey)
- [hormones (3)](https://www.nifs.org/blog/topic/hormones)
- [indoor cycling (3)](https://www.nifs.org/blog/topic/indoor-cycling)
- [joint health (3)](https://www.nifs.org/blog/topic/joint-health)
- [lifetime activities (3)](https://www.nifs.org/blog/topic/lifetime-activities)
- [longevity (3)](https://www.nifs.org/blog/topic/longevity)
- [marathon (3)](https://www.nifs.org/blog/topic/marathon)
- [meditation (3)](https://www.nifs.org/blog/topic/meditation)
- [oxygen (3)](https://www.nifs.org/blog/topic/oxygen)
- [paleo (3)](https://www.nifs.org/blog/topic/paleo)
- [performance (3)](https://www.nifs.org/blog/topic/performance)
- [plank (3)](https://www.nifs.org/blog/topic/plank)
- [pregnancy (3)](https://www.nifs.org/blog/topic/pregnancy)
- [proprioception (3)](https://www.nifs.org/blog/topic/proprioception)
- [pump it for parkinsons (3)](https://www.nifs.org/blog/topic/pump-it-for-parkinsons)
- [push-ups (3)](https://www.nifs.org/blog/topic/push-ups)
- [results (3)](https://www.nifs.org/blog/topic/results)
- [salad (3)](https://www.nifs.org/blog/topic/salad)
- [sauna (3)](https://www.nifs.org/blog/topic/sauna)
- [scheduling (3)](https://www.nifs.org/blog/topic/scheduling)
- [skiing (3)](https://www.nifs.org/blog/topic/skiing)
- [sleep deprivation (3)](https://www.nifs.org/blog/topic/sleep-deprivation)
- [social aspects (3)](https://www.nifs.org/blog/topic/social-aspects)
- [social media (3)](https://www.nifs.org/blog/topic/social-media)
- [staying fit (3)](https://www.nifs.org/blog/topic/staying-fit)
- [step (3)](https://www.nifs.org/blog/topic/step)
- [sunscreen (3)](https://www.nifs.org/blog/topic/sunscreen)
- [superset (3)](https://www.nifs.org/blog/topic/superset)
- [tension (3)](https://www.nifs.org/blog/topic/tension)
- [toning (3)](https://www.nifs.org/blog/topic/toning)
- [tracking fitness (3)](https://www.nifs.org/blog/topic/tracking-fitness)
- [training program (3)](https://www.nifs.org/blog/topic/training-program)
- [vegan (3)](https://www.nifs.org/blog/topic/vegan)
- [wellness goals (3)](https://www.nifs.org/blog/topic/wellness-goals)
- [whole grains (3)](https://www.nifs.org/blog/topic/whole-grains)
- [work at home (3)](https://www.nifs.org/blog/topic/work-at-home)
- [workout buddy (3)](https://www.nifs.org/blog/topic/workout-buddy)
- [workplace fitness (3)](https://www.nifs.org/blog/topic/workplace-fitness)
- [Beachbody (2)](https://www.nifs.org/blog/topic/beachbody)
- [Go Girl (2)](https://www.nifs.org/blog/topic/go-girl)
- [HealthYou (2)](https://www.nifs.org/blog/topic/healthyou)
- [PiYo (2)](https://www.nifs.org/blog/topic/piyo)
- [Zumba (2)](https://www.nifs.org/blog/topic/zumba)
- [active aging (2)](https://www.nifs.org/blog/topic/active-aging)
- [aging (2)](https://www.nifs.org/blog/topic/aging)
- [ankle mobility (2)](https://www.nifs.org/blog/topic/ankle-mobility)
- [anxiety (2)](https://www.nifs.org/blog/topic/anxiety)
- [artificial ingredients (2)](https://www.nifs.org/blog/topic/artificial-ingredients)
- [athleticism (2)](https://www.nifs.org/blog/topic/athleticism)
- [back pain (2)](https://www.nifs.org/blog/topic/back-pain)
- [bacteria (2)](https://www.nifs.org/blog/topic/bacteria)
- [behavior (2)](https://www.nifs.org/blog/topic/behavior)
- [blood pressure (2)](https://www.nifs.org/blog/topic/blood-pressure)
- [brain (2)](https://www.nifs.org/blog/topic/brain)
- [breathing (2)](https://www.nifs.org/blog/topic/breathing)
- [breathing exercises (2)](https://www.nifs.org/blog/topic/breathing-exercises)
- [cardio workout (2)](https://www.nifs.org/blog/topic/cardio-workout)
- [cardiopulmonary (2)](https://www.nifs.org/blog/topic/cardiopulmonary)
- [cardiorespiratory (2)](https://www.nifs.org/blog/topic/cardiorespiratory)
- [carries (2)](https://www.nifs.org/blog/topic/carries)
- [cheat days (2)](https://www.nifs.org/blog/topic/cheat-days)
- [circulation (2)](https://www.nifs.org/blog/topic/circulation)
- [coach (2)](https://www.nifs.org/blog/topic/coach)
- [cold thermogenesis (2)](https://www.nifs.org/blog/topic/cold-thermogenesis)
- [coordination (2)](https://www.nifs.org/blog/topic/coordination)
- [core exercise (2)](https://www.nifs.org/blog/topic/core-exercise)
- [cross-training (2)](https://www.nifs.org/blog/topic/cross-training)
- [dancing (2)](https://www.nifs.org/blog/topic/dancing)
- [efficiency (2)](https://www.nifs.org/blog/topic/efficiency)
- [ergonomic (2)](https://www.nifs.org/blog/topic/ergonomic)
- [exercise and brain health (2)](https://www.nifs.org/blog/topic/exercise-and-brain-health)
- [exercise basics (2)](https://www.nifs.org/blog/topic/exercise-basics)
- [fitness program (2)](https://www.nifs.org/blog/topic/fitness-program)
- [flow (2)](https://www.nifs.org/blog/topic/flow)
- [foam rolling (2)](https://www.nifs.org/blog/topic/foam-rolling)
- [food labels (2)](https://www.nifs.org/blog/topic/food-labels)
- [football (2)](https://www.nifs.org/blog/topic/football)
- [footwear (2)](https://www.nifs.org/blog/topic/footwear)
- [gainz (2)](https://www.nifs.org/blog/topic/gainz)
- [gratitude (2)](https://www.nifs.org/blog/topic/gratitude)
- [habits (2)](https://www.nifs.org/blog/topic/habits)
- [hamstring (2)](https://www.nifs.org/blog/topic/hamstring)
- [health benefits (2)](https://www.nifs.org/blog/topic/health-benefits)
- [heart attack (2)](https://www.nifs.org/blog/topic/heart-attack)
- [heavy lifting (2)](https://www.nifs.org/blog/topic/heavy-lifting)
- [high-intensity circuit training (2)](https://www.nifs.org/blog/topic/high-intensity-circuit-training)
- [hinge (2)](https://www.nifs.org/blog/topic/hinge)
- [inflammation (2)](https://www.nifs.org/blog/topic/inflammation)
- [insomnia (2)](https://www.nifs.org/blog/topic/insomnia)
- [introvert (2)](https://www.nifs.org/blog/topic/introvert)
- [isolation exercises (2)](https://www.nifs.org/blog/topic/isolation-exercises)
- [jump training (2)](https://www.nifs.org/blog/topic/jump-training)
- [jumping (2)](https://www.nifs.org/blog/topic/jumping)
- [ketogenic diet (2)](https://www.nifs.org/blog/topic/ketogenic-diet)
- [lifetime wellness (2)](https://www.nifs.org/blog/topic/lifetime-wellness)
- [local eating (2)](https://www.nifs.org/blog/topic/local-eating)
- [low back pain (2)](https://www.nifs.org/blog/topic/low-back-pain)
- [low-intensity (2)](https://www.nifs.org/blog/topic/low-intensity)
- [lunges (2)](https://www.nifs.org/blog/topic/lunges)
- [meal prep (2)](https://www.nifs.org/blog/topic/meal-prep)
- [memory (2)](https://www.nifs.org/blog/topic/memory)
- [milk (2)](https://www.nifs.org/blog/topic/milk)
- [mood (2)](https://www.nifs.org/blog/topic/mood)
- [myth busters (2)](https://www.nifs.org/blog/topic/myth-busters)
- [nervous system (2)](https://www.nifs.org/blog/topic/nervous-system)
- [nutrients (2)](https://www.nifs.org/blog/topic/nutrients)
- [olympic weightlifting (2)](https://www.nifs.org/blog/topic/olympic-weightlifting)
- [olympics (2)](https://www.nifs.org/blog/topic/olympics)
- [outdoor (2)](https://www.nifs.org/blog/topic/outdoor)
- [personality type (2)](https://www.nifs.org/blog/topic/personality-type)
- [physical activity (2)](https://www.nifs.org/blog/topic/physical-activity)
- [physical health (2)](https://www.nifs.org/blog/topic/physical-health)
- [picnics (2)](https://www.nifs.org/blog/topic/picnics)
- [prehab (2)](https://www.nifs.org/blog/topic/prehab)
- [prioritization (2)](https://www.nifs.org/blog/topic/prioritization)
- [probiotics (2)](https://www.nifs.org/blog/topic/probiotics)
- [professional athlete (2)](https://www.nifs.org/blog/topic/professional-athlete)
- [pull-ups (2)](https://www.nifs.org/blog/topic/pull-ups)
- [pumpkin spice (2)](https://www.nifs.org/blog/topic/pumpkin-spice)
- [quality of life (2)](https://www.nifs.org/blog/topic/quality-of-life)
- [quality sleep (2)](https://www.nifs.org/blog/topic/quality-sleep)
- [resistance training (2)](https://www.nifs.org/blog/topic/resistance-training)
- [risk (2)](https://www.nifs.org/blog/topic/risk)
- [saving money (2)](https://www.nifs.org/blog/topic/saving-money)
- [self-esteem (2)](https://www.nifs.org/blog/topic/self-esteem)
- [skipping meals (2)](https://www.nifs.org/blog/topic/skipping-meals)
- [sleep habits (2)](https://www.nifs.org/blog/topic/sleep-habits)
- [soreness (2)](https://www.nifs.org/blog/topic/soreness)
- [sprinting (2)](https://www.nifs.org/blog/topic/sprinting)
- [squat and press (2)](https://www.nifs.org/blog/topic/squat-and-press)
- [squat pattern (2)](https://www.nifs.org/blog/topic/squat-pattern)
- [stairs (2)](https://www.nifs.org/blog/topic/stairs)
- [steam room (2)](https://www.nifs.org/blog/topic/steam-room)
- [step class (2)](https://www.nifs.org/blog/topic/step-class)
- [steps (2)](https://www.nifs.org/blog/topic/steps)
- [strenght (2)](https://www.nifs.org/blog/topic/strenght)
- [stretches (2)](https://www.nifs.org/blog/topic/stretches)
- [structuring workouts (2)](https://www.nifs.org/blog/topic/structuring-workouts)
- [team sports (2)](https://www.nifs.org/blog/topic/team-sports)
- [tempo training (2)](https://www.nifs.org/blog/topic/tempo-training)
- [testing (2)](https://www.nifs.org/blog/topic/testing)
- [training goals (2)](https://www.nifs.org/blog/topic/training-goals)
- [training schedule (2)](https://www.nifs.org/blog/topic/training-schedule)
- [turkey (2)](https://www.nifs.org/blog/topic/turkey)
- [vegetarian (2)](https://www.nifs.org/blog/topic/vegetarian)
- [veggies (2)](https://www.nifs.org/blog/topic/veggies)
- [warm-up (2)](https://www.nifs.org/blog/topic/warm-up)
- [watersport (2)](https://www.nifs.org/blog/topic/watersport)
- [weight control (2)](https://www.nifs.org/blog/topic/weight-control)
- [weights (2)](https://www.nifs.org/blog/topic/weights)
- [work capacity (2)](https://www.nifs.org/blog/topic/work-capacity)
- [work/life balance (2)](https://www.nifs.org/blog/topic/worklife-balance)
- [working out (2)](https://www.nifs.org/blog/topic/working-out)
- [40 (1)](https://www.nifs.org/blog/topic/40)
- [APT (1)](https://www.nifs.org/blog/topic/apt)
- [Alzheimer's (1)](https://www.nifs.org/blog/topic/alzheimers)
- [Athletic Training Platform (1)](https://www.nifs.org/blog/topic/athletic-training-platform)
- [COPD (1)](https://www.nifs.org/blog/topic/copd)
- [COVID-10 (1)](https://www.nifs.org/blog/topic/covid-10)
- [Combine (1)](https://www.nifs.org/blog/topic/combine)
- [Earth Day (1)](https://www.nifs.org/blog/topic/earth-day)
- [Game of Inches (1)](https://www.nifs.org/blog/topic/game-of-inches)
- [IBS (1)](https://www.nifs.org/blog/topic/ibs)
- [Indiana (1)](https://www.nifs.org/blog/topic/indiana)
- [Ironman (1)](https://www.nifs.org/blog/topic/ironman)
- [Meatless Monday (1)](https://www.nifs.org/blog/topic/meatless-monday)
- [PNC (1)](https://www.nifs.org/blog/topic/pnc)
- [Pila (1)](https://www.nifs.org/blog/topic/pila)
- [RPM (1)](https://www.nifs.org/blog/topic/rpm)
- [Spartan races (1)](https://www.nifs.org/blog/topic/spartan-races)
- [Tri Training (1)](https://www.nifs.org/blog/topic/tri-training)
- [V02 (1)](https://www.nifs.org/blog/topic/v02)
- [Vitamin C (1)](https://www.nifs.org/blog/topic/vitamin-c)
- [Whirlpool (1)](https://www.nifs.org/blog/topic/whirlpool)
- [abs (1)](https://www.nifs.org/blog/topic/abs)
- [acid reflux (1)](https://www.nifs.org/blog/topic/acid-reflux)
- [activity trackers (1)](https://www.nifs.org/blog/topic/activity-trackers)
- [allergies (1)](https://www.nifs.org/blog/topic/allergies)
- [anatomy (1)](https://www.nifs.org/blog/topic/anatomy)
- [anterior pelvic tilt (1)](https://www.nifs.org/blog/topic/anterior-pelvic-tilt)
- [anti-flexion (1)](https://www.nifs.org/blog/topic/anti-flexion)
- [anti-rotational (1)](https://www.nifs.org/blog/topic/anti-rotational)
- [apples (1)](https://www.nifs.org/blog/topic/apples)
- [aqua fitness (1)](https://www.nifs.org/blog/topic/aqua-fitness)
- [arms (1)](https://www.nifs.org/blog/topic/arms)
- [arthritis (1)](https://www.nifs.org/blog/topic/arthritis)
- [autoimmune disease (1)](https://www.nifs.org/blog/topic/autoimmune-disease)
- [band distraction (1)](https://www.nifs.org/blog/topic/band-distraction)
- [baseball (1)](https://www.nifs.org/blog/topic/baseball)
- [be productive (1)](https://www.nifs.org/blog/topic/be-productive)
- [beauty (1)](https://www.nifs.org/blog/topic/beauty)
- [behavior modification (1)](https://www.nifs.org/blog/topic/behavior-modification)
- [bench press (1)](https://www.nifs.org/blog/topic/bench-press)
- [blood flow (1)](https://www.nifs.org/blog/topic/blood-flow)
- [bodybuilding (1)](https://www.nifs.org/blog/topic/bodybuilding)
- [bodyweight flow (1)](https://www.nifs.org/blog/topic/bodyweight-flow)
- [bone density (1)](https://www.nifs.org/blog/topic/bone-density)
- [books (1)](https://www.nifs.org/blog/topic/books)
- [bulking (1)](https://www.nifs.org/blog/topic/bulking)
- [cadence (1)](https://www.nifs.org/blog/topic/cadence)
- [cardiovascular disease (1)](https://www.nifs.org/blog/topic/cardiovascular-disease)
- [certification (1)](https://www.nifs.org/blog/topic/certification)
- [change (1)](https://www.nifs.org/blog/topic/change)
- [chocolate (1)](https://www.nifs.org/blog/topic/chocolate)
- [choosing a fitness professional (1)](https://www.nifs.org/blog/topic/choosing-a-fitness-professional)
- [climbing (1)](https://www.nifs.org/blog/topic/climbing)
- [cluster sets (1)](https://www.nifs.org/blog/topic/cluster-sets)
- [cold plunge (1)](https://www.nifs.org/blog/topic/cold-plunge)
- [collagen (1)](https://www.nifs.org/blog/topic/collagen)
- [commercials (1)](https://www.nifs.org/blog/topic/commercials)
- [complexes (1)](https://www.nifs.org/blog/topic/complexes)
- [compound exercises (1)](https://www.nifs.org/blog/topic/compound-exercises)
- [conjugate training (1)](https://www.nifs.org/blog/topic/conjugate-training)
- [consideration (1)](https://www.nifs.org/blog/topic/consideration)
- [contrast showers (1)](https://www.nifs.org/blog/topic/contrast-showers)
- [cool-down (1)](https://www.nifs.org/blog/topic/cool-down)
- [core trainings (1)](https://www.nifs.org/blog/topic/core-trainings)
- [cranberry (1)](https://www.nifs.org/blog/topic/cranberry)
- [cues (1)](https://www.nifs.org/blog/topic/cues)
- [decision-making (1)](https://www.nifs.org/blog/topic/decision-making)
- [dementia (1)](https://www.nifs.org/blog/topic/dementia)
- [desk exercise (1)](https://www.nifs.org/blog/topic/desk-exercise)
- [detoxification (1)](https://www.nifs.org/blog/topic/detoxification)
- [diet trends (1)](https://www.nifs.org/blog/topic/diet-trends)
- [disk golf (1)](https://www.nifs.org/blog/topic/disk-golf)
- [distractions (1)](https://www.nifs.org/blog/topic/distractions)
- [early sport specialization (1)](https://www.nifs.org/blog/topic/early-sport-specialization)
- [elasticity (1)](https://www.nifs.org/blog/topic/elasticity)
- [emergency (1)](https://www.nifs.org/blog/topic/emergency)
- [endorphins (1)](https://www.nifs.org/blog/topic/endorphins)
- [etiquette (1)](https://www.nifs.org/blog/topic/etiquette)
- [ettiquette (1)](https://www.nifs.org/blog/topic/ettiquette)
- [evening workouts (1)](https://www.nifs.org/blog/topic/evening-workouts)
- [excess fat (1)](https://www.nifs.org/blog/topic/excess-fat)
- [excuses (1)](https://www.nifs.org/blog/topic/excuses)
- [exercise science (1)](https://www.nifs.org/blog/topic/exercise-science)
- [exhaustion (1)](https://www.nifs.org/blog/topic/exhaustion)
- [fair food (1)](https://www.nifs.org/blog/topic/fair-food)
- [fall prevention (1)](https://www.nifs.org/blog/topic/fall-prevention)
- [fartlek (1)](https://www.nifs.org/blog/topic/fartlek)
- [fascia (1)](https://www.nifs.org/blog/topic/fascia)
- [fasting (1)](https://www.nifs.org/blog/topic/fasting)
- [fear (1)](https://www.nifs.org/blog/topic/fear)
- [fitness claims (1)](https://www.nifs.org/blog/topic/fitness-claims)
- [fitness products (1)](https://www.nifs.org/blog/topic/fitness-products)
- [fitness professional (1)](https://www.nifs.org/blog/topic/fitness-professional)
- [fitness rescue (1)](https://www.nifs.org/blog/topic/fitness-rescue)
- [flow circuits (1)](https://www.nifs.org/blog/topic/flow-circuits)
- [fms (1)](https://www.nifs.org/blog/topic/fms)
- [food as medicine (1)](https://www.nifs.org/blog/topic/food-as-medicine)
- [food poisoning (1)](https://www.nifs.org/blog/topic/food-poisoning)
- [foot health (1)](https://www.nifs.org/blog/topic/foot-health)
- [footwork (1)](https://www.nifs.org/blog/topic/footwork)
- [fruit (1)](https://www.nifs.org/blog/topic/fruit)
- [fundraising (1)](https://www.nifs.org/blog/topic/fundraising)
- [glute (1)](https://www.nifs.org/blog/topic/glute)
- [golf training (1)](https://www.nifs.org/blog/topic/golf-training)
- [greens (1)](https://www.nifs.org/blog/topic/greens)
- [hacks (1)](https://www.nifs.org/blog/topic/hacks)
- [hammer workouts (1)](https://www.nifs.org/blog/topic/hammer-workouts)
- [handwashing (1)](https://www.nifs.org/blog/topic/handwashing)
- [health monitoring (1)](https://www.nifs.org/blog/topic/health-monitoring)
- [hiking (1)](https://www.nifs.org/blog/topic/hiking)
- [home learning (1)](https://www.nifs.org/blog/topic/home-learning)
- [home remedies (1)](https://www.nifs.org/blog/topic/home-remedies)
- [infections (1)](https://www.nifs.org/blog/topic/infections)
- [instructors (1)](https://www.nifs.org/blog/topic/instructors)
- [intermittent fasting (1)](https://www.nifs.org/blog/topic/intermittent-fasting)
- [interns (1)](https://www.nifs.org/blog/topic/interns)
- [irritable bowel syndrome (1)](https://www.nifs.org/blog/topic/irritable-bowel-syndrome)
- [join a gym (1)](https://www.nifs.org/blog/topic/join-a-gym)
- [juice (1)](https://www.nifs.org/blog/topic/juice)
- [jumpings (1)](https://www.nifs.org/blog/topic/jumpings)
- [just do it (1)](https://www.nifs.org/blog/topic/just-do-it)
- [kayaking (1)](https://www.nifs.org/blog/topic/kayaking)
- [keto (1)](https://www.nifs.org/blog/topic/keto)
- [kidney health (1)](https://www.nifs.org/blog/topic/kidney-health)
- [kidneys (1)](https://www.nifs.org/blog/topic/kidneys)
- [knee (1)](https://www.nifs.org/blog/topic/knee)
- [lactation (1)](https://www.nifs.org/blog/topic/lactation)
- [layers (1)](https://www.nifs.org/blog/topic/layers)
- [lifestyle change (1)](https://www.nifs.org/blog/topic/lifestyle-change)
- [loco-motor (1)](https://www.nifs.org/blog/topic/loco-motor)
- [lower back (1)](https://www.nifs.org/blog/topic/lower-back)
- [lower leg (1)](https://www.nifs.org/blog/topic/lower-leg)
- [marching (1)](https://www.nifs.org/blog/topic/marching)
- [martial arts (1)](https://www.nifs.org/blog/topic/martial-arts)
- [massage (1)](https://www.nifs.org/blog/topic/massage)
- [medical (1)](https://www.nifs.org/blog/topic/medical)
- [men's health (1)](https://www.nifs.org/blog/topic/mens-health)
- [mentoring (1)](https://www.nifs.org/blog/topic/mentoring)
- [menu planning (1)](https://www.nifs.org/blog/topic/menu-planning)
- [metabolic cost (1)](https://www.nifs.org/blog/topic/metabolic-cost)
- [metabolic syndrome (1)](https://www.nifs.org/blog/topic/metabolic-syndrome)
- [methods (1)](https://www.nifs.org/blog/topic/methods)
- [mini-bands (1)](https://www.nifs.org/blog/topic/mini-bands)
- [moderation (1)](https://www.nifs.org/blog/topic/moderation)
- [myofascial release (1)](https://www.nifs.org/blog/topic/myofascial-release)
- [naps (1)](https://www.nifs.org/blog/topic/naps)
- [nature (1)](https://www.nifs.org/blog/topic/nature)
- [networking (1)](https://www.nifs.org/blog/topic/networking)
- [night workouts (1)](https://www.nifs.org/blog/topic/night-workouts)
- [obstacle course race (1)](https://www.nifs.org/blog/topic/obstacle-course-race)
- [outside (1)](https://www.nifs.org/blog/topic/outside)
- [over 40 (1)](https://www.nifs.org/blog/topic/over-40)
- [overhead press (1)](https://www.nifs.org/blog/topic/overhead-press)
- [overhydration (1)](https://www.nifs.org/blog/topic/overhydration)
- [paddleboarding (1)](https://www.nifs.org/blog/topic/paddleboarding)
- [pantry (1)](https://www.nifs.org/blog/topic/pantry)
- [parent (1)](https://www.nifs.org/blog/topic/parent)
- [periodization (1)](https://www.nifs.org/blog/topic/periodization)
- [personal growth (1)](https://www.nifs.org/blog/topic/personal-growth)
- [perspiration (1)](https://www.nifs.org/blog/topic/perspiration)
- [physical education (1)](https://www.nifs.org/blog/topic/physical-education)
- [physical test (1)](https://www.nifs.org/blog/topic/physical-test)
- [positivity (1)](https://www.nifs.org/blog/topic/positivity)
- [postpartum (1)](https://www.nifs.org/blog/topic/postpartum)
- [powerbuilding (1)](https://www.nifs.org/blog/topic/powerbuilding)
- [priortization (1)](https://www.nifs.org/blog/topic/priortization)
- [produce (1)](https://www.nifs.org/blog/topic/produce)
- [programming (1)](https://www.nifs.org/blog/topic/programming)
- [progress (1)](https://www.nifs.org/blog/topic/progress)
- [pulling (1)](https://www.nifs.org/blog/topic/pulling)
- [quitting smoking (1)](https://www.nifs.org/blog/topic/quitting-smoking)
- [rational fitness (1)](https://www.nifs.org/blog/topic/rational-fitness)
- [recycling (1)](https://www.nifs.org/blog/topic/recycling)
- [reflective gear (1)](https://www.nifs.org/blog/topic/reflective-gear)
- [relationships (1)](https://www.nifs.org/blog/topic/relationships)
- [remote fitness (1)](https://www.nifs.org/blog/topic/remote-fitness)
- [resilience (1)](https://www.nifs.org/blog/topic/resilience)
- [restarting workouts (1)](https://www.nifs.org/blog/topic/restarting-workouts)
- [restaurants (1)](https://www.nifs.org/blog/topic/restaurants)
- [rmr (1)](https://www.nifs.org/blog/topic/rmr)
- [role models (1)](https://www.nifs.org/blog/topic/role-models)
- [rotation (1)](https://www.nifs.org/blog/topic/rotation)
- [routine (1)](https://www.nifs.org/blog/topic/routine)
- [self-confidence (1)](https://www.nifs.org/blog/topic/self-confidence)
- [shoes (1)](https://www.nifs.org/blog/topic/shoes)
- [shoulder mobility (1)](https://www.nifs.org/blog/topic/shoulder-mobility)
- [shuttle run (1)](https://www.nifs.org/blog/topic/shuttle-run)
- [skating (1)](https://www.nifs.org/blog/topic/skating)
- [skin (1)](https://www.nifs.org/blog/topic/skin)
- [sled (1)](https://www.nifs.org/blog/topic/sled)
- [slideboard (1)](https://www.nifs.org/blog/topic/slideboard)
- [slow metabolism (1)](https://www.nifs.org/blog/topic/slow-metabolism)
- [smoking cessation (1)](https://www.nifs.org/blog/topic/smoking-cessation)
- [smoothies (1)](https://www.nifs.org/blog/topic/smoothies)
- [snowshoeing (1)](https://www.nifs.org/blog/topic/snowshoeing)
- [social distancing (1)](https://www.nifs.org/blog/topic/social-distancing)
- [socially distant (1)](https://www.nifs.org/blog/topic/socially-distant)
- [specificity (1)](https://www.nifs.org/blog/topic/specificity)
- [spin (1)](https://www.nifs.org/blog/topic/spin)
- [spine (1)](https://www.nifs.org/blog/topic/spine)
- [stability ball (1)](https://www.nifs.org/blog/topic/stability-ball)
- [starch (1)](https://www.nifs.org/blog/topic/starch)
- [stress eating (1)](https://www.nifs.org/blog/topic/stress-eating)
- [stroke (1)](https://www.nifs.org/blog/topic/stroke)
- [strongman (1)](https://www.nifs.org/blog/topic/strongman)
- [suspension training (1)](https://www.nifs.org/blog/topic/suspension-training)
- [sustainability (1)](https://www.nifs.org/blog/topic/sustainability)
- [tabata (1)](https://www.nifs.org/blog/topic/tabata)
- [tactical training (1)](https://www.nifs.org/blog/topic/tactical-training)
- [take action (1)](https://www.nifs.org/blog/topic/take-action)
- [targeting workouts (1)](https://www.nifs.org/blog/topic/targeting-workouts)
- [teamwork (1)](https://www.nifs.org/blog/topic/teamwork)
- [technical training (1)](https://www.nifs.org/blog/topic/technical-training)
- [technique (1)](https://www.nifs.org/blog/topic/technique)
- [temperature (1)](https://www.nifs.org/blog/topic/temperature)
- [tennis (1)](https://www.nifs.org/blog/topic/tennis)
- [valentine's day (1)](https://www.nifs.org/blog/topic/valentines-day)
- [vertical jump (1)](https://www.nifs.org/blog/topic/vertical-jump)
- [vertical power (1)](https://www.nifs.org/blog/topic/vertical-power)
- [video (1)](https://www.nifs.org/blog/topic/video)
- [virtual training (1)](https://www.nifs.org/blog/topic/virtual-training)
- [wearables (1)](https://www.nifs.org/blog/topic/wearables)
- [weather (1)](https://www.nifs.org/blog/topic/weather)
- [weight cycling (1)](https://www.nifs.org/blog/topic/weight-cycling)
- [whole30 (1)](https://www.nifs.org/blog/topic/whole30)
- [work-life balance (1)](https://www.nifs.org/blog/topic/work-life-balance)
- [zero-waste (1)](https://www.nifs.org/blog/topic/zero-waste)

[see all](https://www.nifs.org/blog/muscle-soreness-recovery-tips#)

### Blog Archive

- [May 2017 (10)](https://www.nifs.org/blog/archive/2017/05)
- [December 2014 (9)](https://www.nifs.org/blog/archive/2014/12)
- [March 2015 (9)](https://www.nifs.org/blog/archive/2015/03)
- [June 2015 (9)](https://www.nifs.org/blog/archive/2015/06)
- [October 2015 (9)](https://www.nifs.org/blog/archive/2015/10)
- [June 2017 (9)](https://www.nifs.org/blog/archive/2017/06)
- [August 2017 (9)](https://www.nifs.org/blog/archive/2017/08)
- [January 2018 (9)](https://www.nifs.org/blog/archive/2018/01)
- [May 2018 (9)](https://www.nifs.org/blog/archive/2018/05)
- [July 2018 (9)](https://www.nifs.org/blog/archive/2018/07)
- [October 2018 (9)](https://www.nifs.org/blog/archive/2018/10)
- [January 2019 (9)](https://www.nifs.org/blog/archive/2019/01)
- [October 2019 (9)](https://www.nifs.org/blog/archive/2019/10)
- [April 2020 (9)](https://www.nifs.org/blog/archive/2020/04)
- [November 2013 (8)](https://www.nifs.org/blog/archive/2013/11)
- [December 2013 (8)](https://www.nifs.org/blog/archive/2013/12)
- [January 2014 (8)](https://www.nifs.org/blog/archive/2014/01)
- [February 2014 (8)](https://www.nifs.org/blog/archive/2014/02)
- [April 2014 (8)](https://www.nifs.org/blog/archive/2014/04)
- [May 2014 (8)](https://www.nifs.org/blog/archive/2014/05)
- [September 2014 (8)](https://www.nifs.org/blog/archive/2014/09)
- [January 2015 (8)](https://www.nifs.org/blog/archive/2015/01)
- [February 2015 (8)](https://www.nifs.org/blog/archive/2015/02)
- [May 2015 (8)](https://www.nifs.org/blog/archive/2015/05)
- [August 2015 (8)](https://www.nifs.org/blog/archive/2015/08)
- [March 2016 (8)](https://www.nifs.org/blog/archive/2016/03)
- [May 2016 (8)](https://www.nifs.org/blog/archive/2016/05)
- [June 2016 (8)](https://www.nifs.org/blog/archive/2016/06)
- [October 2016 (8)](https://www.nifs.org/blog/archive/2016/10)
- [February 2017 (8)](https://www.nifs.org/blog/archive/2017/02)
- [March 2017 (8)](https://www.nifs.org/blog/archive/2017/03)
- [September 2017 (8)](https://www.nifs.org/blog/archive/2017/09)
- [October 2017 (8)](https://www.nifs.org/blog/archive/2017/10)
- [March 2018 (8)](https://www.nifs.org/blog/archive/2018/03)
- [April 2018 (8)](https://www.nifs.org/blog/archive/2018/04)
- [June 2018 (8)](https://www.nifs.org/blog/archive/2018/06)
- [August 2018 (8)](https://www.nifs.org/blog/archive/2018/08)
- [September 2018 (8)](https://www.nifs.org/blog/archive/2018/09)
- [November 2018 (8)](https://www.nifs.org/blog/archive/2018/11)
- [December 2018 (8)](https://www.nifs.org/blog/archive/2018/12)
- [March 2019 (8)](https://www.nifs.org/blog/archive/2019/03)
- [April 2019 (8)](https://www.nifs.org/blog/archive/2019/04)
- [January 2020 (8)](https://www.nifs.org/blog/archive/2020/01)
- [February 2020 (8)](https://www.nifs.org/blog/archive/2020/02)
- [May 2020 (8)](https://www.nifs.org/blog/archive/2020/05)
- [June 2020 (8)](https://www.nifs.org/blog/archive/2020/06)
- [March 2021 (8)](https://www.nifs.org/blog/archive/2021/03)
- [October 2013 (7)](https://www.nifs.org/blog/archive/2013/10)
- [March 2014 (7)](https://www.nifs.org/blog/archive/2014/03)
- [August 2014 (7)](https://www.nifs.org/blog/archive/2014/08)
- [October 2014 (7)](https://www.nifs.org/blog/archive/2014/10)
- [November 2014 (7)](https://www.nifs.org/blog/archive/2014/11)
- [April 2015 (7)](https://www.nifs.org/blog/archive/2015/04)
- [September 2015 (7)](https://www.nifs.org/blog/archive/2015/09)
- [November 2015 (7)](https://www.nifs.org/blog/archive/2015/11)
- [January 2016 (7)](https://www.nifs.org/blog/archive/2016/01)
- [February 2016 (7)](https://www.nifs.org/blog/archive/2016/02)
- [April 2016 (7)](https://www.nifs.org/blog/archive/2016/04)
- [September 2016 (7)](https://www.nifs.org/blog/archive/2016/09)
- [December 2016 (7)](https://www.nifs.org/blog/archive/2016/12)
- [July 2017 (7)](https://www.nifs.org/blog/archive/2017/07)
- [November 2017 (7)](https://www.nifs.org/blog/archive/2017/11)
- [December 2017 (7)](https://www.nifs.org/blog/archive/2017/12)
- [February 2018 (7)](https://www.nifs.org/blog/archive/2018/02)
- [May 2019 (7)](https://www.nifs.org/blog/archive/2019/05)
- [March 2020 (7)](https://www.nifs.org/blog/archive/2020/03)
- [October 2020 (7)](https://www.nifs.org/blog/archive/2020/10)
- [December 2020 (7)](https://www.nifs.org/blog/archive/2020/12)
- [January 2025 (7)](https://www.nifs.org/blog/archive/2025/01)
- [February 2025 (7)](https://www.nifs.org/blog/archive/2025/02)
- [March 2013 (6)](https://www.nifs.org/blog/archive/2013/03)
- [May 2013 (6)](https://www.nifs.org/blog/archive/2013/05)
- [August 2013 (6)](https://www.nifs.org/blog/archive/2013/08)
- [December 2015 (6)](https://www.nifs.org/blog/archive/2015/12)
- [August 2016 (6)](https://www.nifs.org/blog/archive/2016/08)
- [November 2016 (6)](https://www.nifs.org/blog/archive/2016/11)
- [January 2017 (6)](https://www.nifs.org/blog/archive/2017/01)
- [April 2017 (6)](https://www.nifs.org/blog/archive/2017/04)
- [February 2019 (6)](https://www.nifs.org/blog/archive/2019/02)
- [July 2019 (6)](https://www.nifs.org/blog/archive/2019/07)
- [September 2020 (6)](https://www.nifs.org/blog/archive/2020/09)
- [November 2020 (6)](https://www.nifs.org/blog/archive/2020/11)
- [January 2021 (6)](https://www.nifs.org/blog/archive/2021/01)
- [February 2021 (6)](https://www.nifs.org/blog/archive/2021/02)
- [December 2025 (6)](https://www.nifs.org/blog/archive/2025/12)
- [April 2013 (5)](https://www.nifs.org/blog/archive/2013/04)
- [June 2013 (5)](https://www.nifs.org/blog/archive/2013/06)
- [July 2013 (5)](https://www.nifs.org/blog/archive/2013/07)
- [June 2014 (5)](https://www.nifs.org/blog/archive/2014/06)
- [July 2014 (5)](https://www.nifs.org/blog/archive/2014/07)
- [July 2015 (5)](https://www.nifs.org/blog/archive/2015/07)
- [July 2016 (5)](https://www.nifs.org/blog/archive/2016/07)
- [June 2019 (5)](https://www.nifs.org/blog/archive/2019/06)
- [August 2019 (5)](https://www.nifs.org/blog/archive/2019/08)
- [November 2019 (5)](https://www.nifs.org/blog/archive/2019/11)
- [December 2019 (5)](https://www.nifs.org/blog/archive/2019/12)
- [June 2021 (5)](https://www.nifs.org/blog/archive/2021/06)
- [August 2021 (5)](https://www.nifs.org/blog/archive/2021/08)
- [May 2024 (5)](https://www.nifs.org/blog/archive/2024/05)
- [August 2024 (5)](https://www.nifs.org/blog/archive/2024/08)
- [December 2024 (5)](https://www.nifs.org/blog/archive/2024/12)
- [March 2025 (5)](https://www.nifs.org/blog/archive/2025/03)
- [May 2025 (5)](https://www.nifs.org/blog/archive/2025/05)
- [October 2025 (5)](https://www.nifs.org/blog/archive/2025/10)
- [February 2013 (4)](https://www.nifs.org/blog/archive/2013/02)
- [September 2019 (4)](https://www.nifs.org/blog/archive/2019/09)
- [July 2020 (4)](https://www.nifs.org/blog/archive/2020/07)
- [August 2020 (4)](https://www.nifs.org/blog/archive/2020/08)
- [April 2021 (4)](https://www.nifs.org/blog/archive/2021/04)
- [May 2021 (4)](https://www.nifs.org/blog/archive/2021/05)
- [December 2021 (4)](https://www.nifs.org/blog/archive/2021/12)
- [May 2022 (4)](https://www.nifs.org/blog/archive/2022/05)
- [October 2022 (4)](https://www.nifs.org/blog/archive/2022/10)
- [November 2022 (4)](https://www.nifs.org/blog/archive/2022/11)
- [January 2023 (4)](https://www.nifs.org/blog/archive/2023/01)
- [April 2024 (4)](https://www.nifs.org/blog/archive/2024/04)
- [April 2025 (4)](https://www.nifs.org/blog/archive/2025/04)
- [November 2025 (4)](https://www.nifs.org/blog/archive/2025/11)
- [January 2026 (4)](https://www.nifs.org/blog/archive/2026/01)
- [March 2026 (4)](https://www.nifs.org/blog/archive/2026/03)
- [September 2013 (3)](https://www.nifs.org/blog/archive/2013/09)
- [October 2021 (3)](https://www.nifs.org/blog/archive/2021/10)
- [November 2021 (3)](https://www.nifs.org/blog/archive/2021/11)
- [February 2022 (3)](https://www.nifs.org/blog/archive/2022/02)
- [March 2022 (3)](https://www.nifs.org/blog/archive/2022/03)
- [April 2022 (3)](https://www.nifs.org/blog/archive/2022/04)
- [August 2022 (3)](https://www.nifs.org/blog/archive/2022/08)
- [December 2022 (3)](https://www.nifs.org/blog/archive/2022/12)
- [March 2023 (3)](https://www.nifs.org/blog/archive/2023/03)
- [April 2023 (3)](https://www.nifs.org/blog/archive/2023/04)
- [May 2023 (3)](https://www.nifs.org/blog/archive/2023/05)
- [July 2023 (3)](https://www.nifs.org/blog/archive/2023/07)
- [August 2023 (3)](https://www.nifs.org/blog/archive/2023/08)
- [March 2024 (3)](https://www.nifs.org/blog/archive/2024/03)
- [September 2024 (3)](https://www.nifs.org/blog/archive/2024/09)
- [October 2024 (3)](https://www.nifs.org/blog/archive/2024/10)
- [September 2021 (2)](https://www.nifs.org/blog/archive/2021/09)
- [January 2022 (2)](https://www.nifs.org/blog/archive/2022/01)
- [June 2022 (2)](https://www.nifs.org/blog/archive/2022/06)
- [September 2022 (2)](https://www.nifs.org/blog/archive/2022/09)
- [February 2023 (2)](https://www.nifs.org/blog/archive/2023/02)
- [September 2023 (2)](https://www.nifs.org/blog/archive/2023/09)
- [October 2023 (2)](https://www.nifs.org/blog/archive/2023/10)
- [January 2024 (2)](https://www.nifs.org/blog/archive/2024/01)
- [February 2024 (2)](https://www.nifs.org/blog/archive/2024/02)
- [June 2024 (2)](https://www.nifs.org/blog/archive/2024/06)
- [July 2024 (2)](https://www.nifs.org/blog/archive/2024/07)
- [November 2024 (2)](https://www.nifs.org/blog/archive/2024/11)
- [August 2025 (2)](https://www.nifs.org/blog/archive/2025/08)
- [April 2026 (2)](https://www.nifs.org/blog/archive/2026/04)
- [July 2021 (1)](https://www.nifs.org/blog/archive/2021/07)
- [July 2022 (1)](https://www.nifs.org/blog/archive/2022/07)
- [June 2023 (1)](https://www.nifs.org/blog/archive/2023/06)
- [November 2023 (1)](https://www.nifs.org/blog/archive/2023/11)
- [December 2023 (1)](https://www.nifs.org/blog/archive/2023/12)
- [June 2025 (1)](https://www.nifs.org/blog/archive/2025/06)
- [July 2025 (1)](https://www.nifs.org/blog/archive/2025/07)
- [September 2025 (1)](https://www.nifs.org/blog/archive/2025/09)
- [February 2026 (1)](https://www.nifs.org/blog/archive/2026/02)
- [May 2026 (1)](https://www.nifs.org/blog/archive/2026/05)
- [June 2026 (1)](https://www.nifs.org/blog/archive/2026/06)

[see all](https://www.nifs.org/blog/muscle-soreness-recovery-tips#)

### Contact

**National Institute for Fitness & Sport**  
250 University Blvd.  
Indianapolis, Indiana 46202  
Call us: (317) 274-3432

### From Our Blog

### Subscribe to Newsletter

### Connect With Us

<http://www.youtube.com/user/nifsindy><https://www.instagram.com/nifsindy/><http://www.facebook.com/pages/NIFS/240439017122><https://twitter.com/NIFSIndy>