The New Year often brings a renewed enthusiasm for exercise, whether it be through some New Year’s resolutions or just more motivation to hop back on the bandwagon and make use of that gym membership. However, a new (or revamped) exercise routine often comes with an influx of sore muscles. We’ve been there. The aches and pains, the agony of lifting your arms over you head after an intense upper-body workout, or the awkward lowering-down-onto-the-toilet thing you do when your quads are suffering from leg day.

Well, we have good news and bad news. The bad news is that a little muscle soreness is pretty likely when you’re upping your workout routine. The good news? There are things you can do to help speed up your muscle recovery and make the transition a little easier.

Here are four tips to support your muscle recovery: