This 4-step routine can help reduce pain and soreness after a workout

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.

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.

“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.

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.

“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.

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.

Step 1 Cool down for 10-15 minutes. It’ll help prevent dizziness and fatigue. 

The cool down is like the off-ramp of your workout. Just as you wouldn’t jump immediately into the harde 75%2="img" typjpg?s=1/s profe, >

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