Delayed onset muscle soreness (DOMS) is a common symptom experienced after vigorous exercise. It is caused by microscopic tears in the muscle that usually appear 24-72 hours after vigorous exercise. While a tear can lead to positive muscle repair, you can learn how to relieve muscle soreness by adjusting your exercise and taking good care of your muscles after your workout.
Step
Method 1 of 3: Care After Exercise
Step 1. Stretch all major muscle groups for at least 10 minutes after exercising
Focus on the muscles that have been worked the hardest, but be sure to include neck and back stretches as well.
Step 2. If you experience muscle soreness despite not exercising hard, you can also take advantage of a daily stretching routine
Regular sitting and sedentary lifestyle can cause muscle tension and pain. Aim to walk for 5 minutes and stretch your knees, thighs, back, neck, and arms once in the morning and once in the evening.
Step 3. Soak in cold water
If you have access to a cold water source or an ice bath at the gym, a 5-minute soak can work in your favor. Studies have shown that this works better than resting the muscles.
Step 4. Sign up for a weekly massage
Get a 20 minute Swedish massage after your toughest workout session.
Research shows that massage releases an anti-inflammatory protein, called NF-kB. This protein speeds up the healing process
Step 5. Take ibuprofen a few hours after exercising
Non-steroidal anti-inflammatory drugs can relieve pain by reducing inflammation in the muscles.
Step 6. Register acupuncture pain points
This particular type of acupuncture targets sore muscles. It can speed up the healing process better than general acupuncture or rest.
Method 2 of 3: Muscle Pain Recovery
Step 1. Perform active recovery
Doing light impact exercise one day after a hard workout will help increase blood circulation and reduce muscle soreness.
- Aim to walk for 30-90 minutes on the first day of recovery, in lieu of interval training or running. Walking for longer periods of time at a lower intensity will help loosen and heal the muscles.
- Do push ups if your upper body feels stiff. Push ups are not too heavy on the body, but can reach the main muscle groups in the arms and chest.
- Swim if your whole body feels sore. Swimming for 30 minutes at a low to moderate intensity can have a therapeutic effect. Swimming is the best light impact exercise, because the body is not heavy when in the water.
- Do yoga. This sport combines stretching and non-eccentric exercise. This is another great way to relieve pain throughout the body.
Step 2. Take a hot shower
Heat for 10 minutes or less can release muscle tension. Try to do active recovery, such as walking or stretching, when the muscles feel less sore after a hot shower.
Step 3. Sleep
Make sure you dedicate 7-8 hours at night to sleep, so your body can repair itself.
Method 3 of 3: Prevention of Muscle Pain
Step 1. Make sure you dedicate 2-3 days of the week to active recovery breaks
The body needs days of light impact exercise to repair itself.
Step 2. Do the exercise step by step
Most muscle soreness results from directly overexerting the muscles. The best exercise for weight loss or exercise emphasizes a gradual increase in intensity and duration over 6 weeks.
Step 3. Drink water before, during, and after exercise
Dehydrated muscles will feel sore. People who exercise vigorously will need far more water than the recommended amount of 1.9 L per day.
