Are you still feeling sore from that workout several days ago?
Delayed Onset Muscle Soreness (DOMS) refers to the deep muscular soreness that occurs two days after a workout, particularly when you've worked a muscle differently or more intensely than usual. It is caused by inflammation from tiny muscle tears that occur when you work out.
Most people that exercise can relate to this experience. Some consider DOMS a nuisance, while others relish it as a sign of an intense workout.
Although DOMS is completely normal, sometimes it can get in the way of everyday activities or impact other workouts. When this happens, you may want to utilize some techniques for relief.
The following are some science-backed ways to mitigate workout-related muscle soreness:
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Hydrate
Are you hydrated before you hit the gym? How about afterward? Dehydration can be responsible for muscle soreness, plus the breaking down of muscle tissue, thus weakening the muscles you were intending to strengthen during your workout. Drinking enough water and electrolyte beverages to stay hydrated is a simple way to prevent DOMS.
Drink coffee
Yes, you read that correctly. A study in the Journal of Strength and Conditioning Research found that athletes who consumed caffeine before a workout experienced less muscle soreness in the days after their workout than the placebo group.
Of course, too much caffeine can have negative consequences such as dehydration and inhibiting sleep, two essential elements of workout recovery. Caffeine should always be consumed in moderation.
Heat Therapy
Heating the body immediately after a workout can help to mitigate DOMS. Since stress can cause muscles to contract, a warm bath can loosen the muscles and provide relief. A warm bath also increases blood circulation, causing more oxygen and nutrients to be delivered to the sore muscles. Beyond DOMS, warm baths are great for overall pain management for those with chronic pain.
Get a massage
Massage is known to reduce fatigue, tension, and swelling in muscles. Studies also suggest that it can alleviate DOMS and aid muscle performance. One study found that massage immediately after exercise was more effective than 2 days following exercise, so be sure to schedule your massage for after your workout.
If you don't have the time or budget to get a massage, try massaging your own muscles or using a foam roller. Studies have shown that foam rolling is effective for relieving DOMS, increasing flexibility, and mitigating muscle fatigue. (7) Foam rolling can be practiced anytime including before or after a workout, or on rest days.
Work out more?
Cooling down with some light cardio after a workout has been shown to remove lactic acid buildup and improve DOMS due to increased oxygen circulation.
When your muscles feel sore from a workout, perform some light activity to introduce blood flow to the affected areas. For example, taking a walk or doing a light resistance workout can help with sore legs. A study (8) which compared the effectiveness of massage and resistance band workouts for recovery found them to be equally beneficial in reducing muscle soreness. Surprisingly, research has shown that stretching doesn't work, (9) so it may be more effective to perform light exercise with more movement, rather than static stretching, for muscle recovery.
Sleep
Sleep is one of the most underrated recovery methods out there. Despite living in a culture that glorifies the busy, sleep-deprived lifestyle, science tells us again and again that sleep is crucial for muscle growth, repair and recovery. During sleep, your body produces muscle-building hormones such as human growth hormone (HGH) and testosterone. A study that restricted healthy young men to 5 hours of sleep per night for a week found that their testosterone levels dropped by 10-15 percent. For most people, 8 hours of sleep is optimal.
Dr. Sarah Bennett, a naturopathic doctor at Natural Med Doc, says that "it is nearly impossible to overstate the benefits of consistent and adequate sleep for workout recovery. Any other method becomes less effective with insufficient sleep."
When to See a Doctor
If the pain lasts longer than one week or continues to come back, it might be time to see a doctor. Other symptoms that may necessitate a doctor's visit include sharp pain, tingling, numbness, trouble breathing, dizziness, extreme weakness, joint pain, overuse injuries, insomnia, mood changes, increased resting heart rate, and constant fatigue. Affordable meds for these problems can be bought using free Rx coupons if prescribed.
If you are seeking to identify the root cause of your pain, to avoid pharmaceutical drugs, or just want personalized treatment you can actively participate in, consider visiting a naturopathic doctor. Whatever route you choose, informing your doctor is essential for addressing potential injuries as soon as possible.
In Summary
Muscle soreness can be uncomfortable, but it is a normal part of an active lifestyle and is generally nothing to worry about.
Still, using proper methods can mitigate the discomfort so that it doesn't impact your quality of life. Starting immediately, you can drink plenty of water and electrolyte beverages to stay hydrated. Tonight and every night, promote muscle recovery by getting 8 hours of sleep. Drink a small cup of coffee before working out, and cool down with light cardio after working out. Finally, take a warm bath, get a massage, or use a foam roller after working out for ultimate muscle relief.
Ultimately, you are the expert on your own body, so play around with these methods to find what works best for you.
