The Best Ways to Relieve Pain From Exercise
The hardest part of sticking to a workout routine may be getting started, but the second hardest part is figuring out what to do when it’s time for your next workout but you’re still sore after the first one. Below I’ll share some tips on how to relieve this soreness, but more importantly, I’ll tell you what not to do. Perhaps most surprisingly, you probably shouldn’t skip your next workout.
Know what normal soreness is
Before we discuss what to do, let’s take a moment to understand what you’re feeling right now and why. It’s not lactic acid (that’s a myth), but rather a phenomenon known as DOMS, which stands for delayed onset muscle soreness. This will most likely happen when you do something different from what you are used to. This may mean starting a new exercise program, but it can also happen to people who are already fit but are trying a new sport or even changing their routine a little.
DOMS may seem quite cruel, but it’s not serious. This does not mean that your muscles are seriously damaged, and you will not harm yourself by ignoring it. Just to make sure we’re on the same page, regular DOMS:
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It hurts most when you wake up in the morning or when you sit still for a while.
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Feels better when moving
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It hurts when you use your muscles and when you stretch them.
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Typically begins the day after training (not the same day) and can last several days.
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The worst thing happens two days after the training that caused it.
There are medical conditions that can also cause muscle pain, so consult your doctor if you think it may be something more than a common DOMS situation. One condition worth keeping in mind is rhabdomyolysis, which is muscle damage that becomes severe enough to cause muscle breakdown and kidney problems. Dark-colored urine (often described as “tea-colored” or “cola-colored”) is a serious warning sign. If you notice this, go to the emergency room. I’ve written more about the differences between normal soreness and pain that requires medical attention here .
But most likely, you have a normal case of DOMS. If this sounds right, let’s talk about what to do about it.
Take active rest or gentle movement.
You may not feel like moving at all, but it’s worth fighting the urge to go to bed. Once you get up and start walking, DOMS will begin to disappear, at least temporarily. Definitely don’t cancel any plans for the day you first wake up—it’s the worst you’ll feel all day.
So go for a walk. This is my go to when I’m not feeling well. If you have access to an exercise bike, low-resistance leg movements can help relieve pain. Cyclists will talk about “flushing” their muscles with gentle pedaling; whether it’s scientifically reliable or not, it seems to help. If you’re into yoga, a day when you’re sore is a good time to do some gentle yoga; you can even find some videos on recovery yoga .
Movement helps relieve the pain of DOMS, but it doesn’t necessarily make it go away completely: If you sit down and watch TV for a while, the soreness will return when your show ends and you get up. The only thing that can make him go away is time, so you will have to be patient. In the meantime, here are a few more things to try to provide temporary relief and support your body as it naturally cleanses itself.
Take a warm bath or visit the sauna.
Heat helps your muscles feel better, so now is the time to hit the sauna if your gym has one. You can also use an electric heating pad or take a hot bath. Epsom salt baths are popular for sore muscles, but the minerals in the bath water don’t actually reach the muscles. Adding them to your bath can still make it smell nice (get the lavender scent ) and make it feel like you’re doing something special for yourself, so use them if you like them.
Give yourself a massage
Light pressure can feel good on sore muscles, so treat yourself to a massage or have someone rub your back. A foam roller is a good way to give yourself “myofascial release” (I’m convinced that’s nothing more than a fancy word for massage) or consider a massage gun .
Eat well and sleep well
When you’re in pain, it’s time to pay more attention to self-care. Anecdotally, I find that sleep helps with soreness: if I stay up late, I’m more likely to be sore the next day. Eating plenty of protein won’t hurt either, since protein is important for building muscle. And carbohydrates are important for recovery and refueling , so I wouldn’t skimp on them either.
What not to do when you’re in pain
There are a lot of myths, so I want to name a few specific things that are better not to do.
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Intense stretching . Gentle movements are okay, but deep or painful stretches can cause muscle damage.
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Ice or cold immerses . This is a bit of a controversial issue, but it can interfere with the healing process.
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Take ibuprofen unless you really need it . If you need a painkiller to get through the day, you can take it. But if you get into the habit of taking ibuprofen regularly, such as after every workout, it can hamper your recovery .
Don’t skip your workout
When you’re in pain, you’re probably tempted to just stay home and watch Netflix instead of carrying your sore body back to the gym. But in the long run, rest doesn’t really help. Getting rid of pain for good requires getting used to exercise, and you’ll never get used to it if you have to take a week off every time you get the idea to start again.
So go back to the gym, or go for another run, or whatever else is on your schedule for the day. Put some effort into sticking to the schedule you set for yourself, whether it’s a written program or a promise to yourself that you’ll go to the gym a certain number of times a week.
Do a warm-up first, but work your way up gradually. If you’ve been planning a run, start with a brisk walk and then see how an easy jog feels. If it’s a tough day, start with lighter weights than usual and only add as much weight as you think you can handle that day.
Even if you can’t do your usual workout, you’re still doing something , and it gives you insurance against future pain. Plus, after today’s workout, you won’t feel as sore as before. Scientists call this the repeated training effect : each training session (each series of training sessions) protects against the pain resulting from the next one.