4 post-workout essentials that boost performance and prevent injury

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4 post-workout essentials that boost performance and prevent injury

By Margaret Cirino

Updated Tuesday, March 17, 2026 • 4:49 PM EDT

Before Anna Cockrell became a professional track and field athlete, she didn't always cool down or stretch after exercising. Between night classes and early morning practice in college, she didn't have much time.<br>Once she started paying attention to her post-workout routine, Cockrell, a two-time U.S. Olympian and Olympic silver medalist, says she saw her fastest times yet.

Related Story: NPR<br>"The things I'm able to do physically are far greater than anything I've ever been able to do in my life," she says.<br>Studies have shown that exercise recovery can reduce your risk of injury and soreness and help improve athletic performance. But many people don't prioritize these activities after working out, says Dr. Natasha Desai, co-director of the Center for Women's Sports Medicine at NYU Langone Health.<br>"People usually only schedule time for that physical stress — and none for support and self-care, which is a recipe for disaster in the long-term," she says.<br>Whether you're a pro athlete or new to fitness, here are four essential activities to do after hitting the gym — and why you should do them, according to science.<br>Cool down for 10-15 minutes. It'll help prevent dizziness and fatigue.

Related Story: NPR<br>The cool down is like the off-ramp of your workout. Just as you wouldn't jump immediately into the hardest portion of your exercise session, "it's a bad idea to go straight from your last rep to your car," says Cockrell.<br>When you exercise, your heart diverts blood flow away from organs that aren't being used, and sends it to your muscles to help them contract. But after you work out, you no longer need that greater blood flow to your muscles.<br>To redirect blood flow back to your organs, take a moment to cool down, or gradually decrease the intensity of your physical activity. When people skip this step, they might experience a big drop in blood pressure, feel dizzy or fatigued, Desai says.<br>How to do it: Spend 10 to 15 minutes doing a low-intensity movement of your choice after your workout. That might be speed-walking, slow-jogging or biking at a lower cadence, Cockrell says. You can alternate between the movements.<br>If that means shaving some time off the hard part of your training session to squeeze in this effort, so be it, Cockrell says. Her workouts are "not complete until I cool down."<br>Try rolling out your muscles. It might feel good.

Now, it's totally fine to feel a little sore after your gym session, Desai says. You might even like it — that soreness means you put in the work.<br>But if you wake up the next morning feeling like you can't get out of bed, that's too sore, she says. "That means there's so much tension in that muscle that if you worked out hard [the next day or a few days later], you could really injure yourself."<br>You may find it helpful to try foam rolling, especially if you are struggling to stretch your quads, hamstrings and the iliotibial (IT) band, says Desai. It's a type of gentle soft-tissue massage that you can do on yourself after a workout.<br>"The evidence for foam rolling is weak to directly prevent soreness, but the downside [to doing it] is pretty minimal," she says. So if you "feel like it helps, keep doing it."

Related Story: NPR<br>How to do it: You can purchase a basic foam roller in the $10 to $15 range, though if you belong to a gym, they'll likely have some available as well.<br>Place your foam roller on the ground and lie down on top of it, making sure the muscle you want to hit is positioned above. Then slowly roll your body back and forth for about a minute before hitting the next muscle. Concentrate on the muscle groups you used during your workout.<br>Stretch your muscles to improve flexibility and prevent injury.

While it's easy to gloss over this step, stretching is key for preventing injury. Doing it regularly helps improve flexibility and range of motion, according to guidance from the Mayo Clinic.<br>The secret is to strike the right balance of discomfort. It can be tempting to push the limits of your flexibility, but stretching should never feel painful, Cockrell says.<br>How to do it: If you're not sure which stretches are best, start with the basics. If you feel pain, scale back. These stretches should feel like a light pull on your muscles. Aim to hold them for about 30 seconds, according to the Mayo Clinic.<br>Quadriceps stretch : Grab one ankle and gently pull your heel back toward your butt. Hold that position for about 30 seconds. Then switch sides.<br>Knee-to-chest stretch: Lie on your back and hold one knee to your chest until you feel light resistance. Hold for about 30 seconds, then alternate sides.<br>Yoga: Cockrell likes to take yoga classes on her off days. Rather than aiming to nail the poses, she likes to "work toward progression."<br>Eat protein to build...