If you are into intense workouts or training, then the chances are you have experienced post workout muscle soreness. When you put your muscles under stress, they experience strain and micro-tearing at the cellular level, which can cause them to become sore. Discomfort during muscle soreness is also known as delayed onset muscle soreness, or DOMS. Sore muscles after exercise are nothing serious. In this blog we will understand some easy steps to reduce muscle pain after exercise.
Stretching is an easy and effective way to reduce post exercise muscle soreness and prevent any injuries. Stretching helps to relax muscles, reducing muscle spasms and cramps. Stretching also reduces muscle tension and decreases muscle stiffness. Stretching helps in faster recovery by reducing muscle soreness and improving range of motion. Regular stretching after exercise can help you improve flexibility, reducing muscle stiffness.
According to studies post exercise stretching can reduce delayed onset muscle soreness by 12%-20% with static stretching, 15%-30% with dynamic stretching and 20%-40% with foam rolling (1).
To optimize stretching hold stretches for 15-30 seconds and do 2-3 muscle groups. For dynamic stretching move ranges of motion and repeat the stretch for 20-30 seconds.
Applying heat to sore muscles after the gym is an excellent way to reduce muscle soreness. Applying heat to sore muscles reduces muscle tension, easing cramps and spasms. Heat also helps to reduce inflammation by increasing lymphatic drainage. Applying heat can promote recovery by reducing muscle stiffness.
There are multiple ways you can apply the heat like a warm bath or shower, a heating pad or wrap and sauna or steam. Make sure the temperature remains between 36°C - 40°C. Apply the heat immediately after the workout or training for 15 – 20 minutes for the best results. If you are using a heating pad, then do not keep the pad in one area for long to avoid burning.
Ice baths have become very popular because of their videos on social media platforms. But Ice baths, also known as cold water immersion, is a great way to reduce muscle soreness after your exercise. Cold water immersion helps to constrict blood vessels, reducing inflammation.
A review study found that a 10- to 15-minute full-body immersion in a cold water bath (50–59°F or 10–15°C) diminished the degree of DOMS.
Taking a post workout massage has been shown to reduce inflammation by increasing the blood flow. The key areas to massage after a workout are calves, thighs, buttocks, arms and shoulders.
One study found that people who received a massage 24, 48, or 72 hours after an intense workout reported significantly less soreness than people who didn't get a post-workout massage (2).
Using a foam roller helps to increase blood flow to your muscle tissue during cool down. Foam rolling breaks up muscle knots and adhesions that reduce muscle tension. Foam rolling relaxes muscle spasms and cramping. Foam rolling can be used for 10 to 15 minutes after your workout before stretching.
According to a study 20 minutes of foam rolling on a high-density foam roller immediately following exercise and 24 hours after may reduce muscle tenderness and decrease the impact on one's dynamic movements (3).
To reduce muscle soreness, slowly roll the foam roller over the affected area. Hold on to areas of tension for 30 to 60 mins. Apply moderate pressure.
Post workout nutrition is crucial to reduce muscle soreness. Foods which are high in protein are ideal for recovery. Also, foods with antioxidant and anti-inflammatory properties reduce muscle soreness after exercise.
Tart cherry juice is rich in antioxidants and anthocyanins that help decrease muscle pain and discomfort. According to a study, high-level runners who were given two bottles of tart cherry juice per day for a week before the race experienced less pain and discomfort after the race than the others. Other foods like turmeric and ginger are also excellent for muscle recovery.
Foods high in protein are also good for muscle soreness as they are rich in branched chain amino acids or BCAAs. Branched chain amino acids are good at reducing post-workout muscle pain.
Water should be an integral part of your workout be it pre, intra or post workout. Dehydration is the biggest enemy of muscle soreness and recovery. Intense exercise can lead to the buildup of metabolic waste products, such as lactic acid, in the muscles. Proper hydration helps your kidneys and liver flush out these byproducts more effectively, reducing soreness and inflammation.
It is recommended to drink 8 ounces of water post exercise to reduce muscle soreness and accelerate recovery.
According to the experts, a minimum of 7 hours of sleep is essential to improve health and well-being. Sleep also plays a key role in muscle recovery. During sleep our body recovers from all the wear and tear it has undergone throughout the day. On the other hand, lack of sleep increases the level of inflammation.
We hope this blog has helped you to understand simple steps that you can follow to reduce your muscle soreness after your exercise. Reducing muscle soreness and recovering faster helps to improve athletic performance. It is important to note that using a combination of these techniques increases the speed of your recovery. So, next time you hit the gym hard and feel muscle soreness just follow the techniques mentioned above and see the difference in your recovery.
FAQs
1. Is it OK to exercise when muscles are sore?
Working with sore muscles is ok as long as you don't perform any high intensity exercises.
2. How can I recover from muscle soreness faster?
To recover faster from muscle soreness faster use a heat pack, do stretching, take a cold shower, eat the right food and take rest.
3. Do sore muscles mean growth?
Yes, sore muscles can be a sign of muscle growth.
4. Do sore muscles burn calories?
Yes, sore muscles can burn calories through the process of muscle repair.
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