3 Useful Tips to Help Muscle Soreness after Working Out
December 13, 2019
If your muscles feel fine right after a workout, but begin to feel sore a couple of days later, you're probably experiencing something called delayed onset muscle soreness or DOMS. Treating DOMS can be tricky. There is no guaranteed cure, and different studies say different things about what to do for effective recovery. It's not hard, however, to find ways to help the discomfort that you feel as your DOMS goes through its course.
To begin, what is DOMS?
When you go through a good, intense workout, you allow microscopic tears to form in your muscles. While these tears are a natural part of the muscle building process, they can gradually lead to inflammation over a couple of days. While it hasn't been proven yet, scientists believe that the tears and inflammation come about when you perform deadlifts, squats and other eccentric movements that cause your muscles to stretch. In general, you're more likely to sustain DOMS when you try exercise forms that you've never done before, or ones that you haven't done in a while. Luckily, there are home remedies that you can try.
1. Use Hot And Cold Compresses
Different research papers favor either hot or cold compresses for DOMS. There is some research to show that both are beneficial, as well. Cold compresses with ice may slow down recovery, but can help with the pain. Heating pads can help both hasten healing, and offer pain relief. In general, it's okay to do whatever feels good.
2. Look For a Few Things in the Refrigerator And The Kitchen
Cherry juice has been found in studies to help inflammation through increasing the antioxidative capacity of the body. Other studies point to the usefulness of chocolate milkshakes after strenuous exercise as a way to replenish the body's reserves of protein. Turmeric is a useful kitchen ingredient to try, as well. Watching your nutrition is helpful to the healing process in general. Making sure that you eat a balanced meal three times a day can help with the pain and inflammation.
3. Try Active Recovery And Foam Rolling
Studies indicate that active recovery can help with DOMS. There are a range of alternative exercises that you can try. Yoga, cycling, fast-walking and light weightlifting can all help. The repeated bout effect, can help, as well. Some studies indicate that doing the very same workout that gives you the sore muscles to begin, can help. The repeated bouts that you try are supposed to be light in intensity, however. There is anecdotal evidence to suggest that foam rolling can be useful, too. You need to buy a foam roller, and roll on it using the parts of your body that are sore. Foam rolling can hasten the healing process by increasing blood flow to the areas affected.
Understand That Soreness And Pain Are Different
Before you start to treat yourself for DOMS, you need to make sure that you know how to tell the difference between soreness and actual pain. Soreness tends to merely be uncomfortable, and to last a few days. Pain, on the other hand, can be more intense, and can last longer. If you experience pain, a great deal of rest, and a visit to the doctor may be called for. Treating DOMS at home is simple, and works the same way, no matter what part of the body is affected. If you experience DOMS, you don't need to stop working out until the soreness goes away. You can continue to work out after making sure that you get enough sleep at night.