How to Reduce Muscle Soreness
So yesterday you worked hard at the gym and now you can feel it. You have a case of DOMS (Delayed Onset Muscle Soreness) and you just want it to stop. Here’s how to cope and, importantly, how not to cope.
First, here’s what will really help:
wait
This is the best answer. Your body needs to repair and repair muscles, and there simply isn’t a shortcut to this process. DOMS will get worse before getting better, usually peaking on the second day after training.
Sleep
If you don’t get enough sleep, you are simply prolonging the agony. Take time to get some rest.
Keep moving
Exercise does not cure the soreness, but you are likely to feel it most acutely if you sit still for a while. If you get up and walk, you will be less unhappy than sitting on the couch all day. This is, of course, a balance: if you are really in pain, you can take the risk by choosing a sofa.
Do what you like
Mention that you are sick, within earshot of anyone who has ever played sports, and you will receive tons of advice on what you need to do to completely get rid of the pain. These findings are not supported by research, and they don’t actually change anything in your muscles. They just – for some people – feel better at the moment. So no, you don’t have to do this to feel better. But if you enjoy any of the following, feel free to do so to take your mind off the soreness:
- Foam rolling
- Stretching (be careful because over stretching can damage)
- Heat, such as a hot shower
- Cold, such as ice baths
- Compression underwear
- Massage
Things to Avoid
Ibuprofen (Advil, Motrin) is tempting because there is enough to numb the pain. But it also interferes with healing, so it’s not worth it in the long run. Use it only as a temporary relief, not as a strategy for dealing with all soreness.
Exercises that put a lot of stress on the muscles can lead to injury. This includes over-stretching and any intense contraction of the sore muscle. If you listen to your body, you should be fine, but beware of the bum trying to get the HOUSE up. There is no science behind this. Instead, do a light workout to maintain the habit , but don’t push yourself so hard that it hurts.