If you’re an active person who regularly pushes your muscles to the limits, you’ll likely suffer from muscle soreness from time to time.
This type of muscle soreness is commonly referred to as DOMS (Delayed Onset Muscle Soreness) and typically occurs 24 to 48 hours after a strenuous workout.
Although muscle soreness is a natural process after exercising, it can greatly reduce your ability to perform at your best the following day.
To help reduce uncomfortable muscle soreness, here are some helpful tips:
1. Warm Up and Cool Down
Performing a warm-up and cooling down properly after exercising is the key to helping prevent muscle soreness.
Start with a light warm up that engages the muscles you’ll be using during your workout.
Then for the cool down focus on dynamic stretching exercises and breathing to properly relax your body.
This will help reduce lactic acid buildup in the body which can lead to muscle soreness.
2. Use Proper Form
When performing any exercise, make sure you’re using the proper form.
Incorrect form during weight lifting can push your muscles far beyond their capabilities and increase your chance of experiencing muscle soreness the following day.
Consult a professional or find an experienced training partner to help you make sure you’re using the right posture and techniques while exercising.
3. Get a Massage
Massage is a great way to relax the muscles and relieve tension.
Having a massage can help to reduce the amount of lactic acid and toxins that are built up in your muscles.
Massages can also increase circulation to the affected area which helps to reduce swelling and promotes healing.
4. Eat Nutritious Food
Maintaining a healthy diet is essential for any active person.
Eating healthy ensures that your body has the nutrients it needs to repair muscle damage and reduce muscle soreness.
Focusing on eating foods high in protein and antioxidants can help to speed up the recovery process.
5. Take a Hot Bath
Taking a hot bath or applying warm compresses can be an extremely effective way to relieve muscle soreness.
The heat helps relax your tired muscles and the warmth helps to reduce any swelling associated with the soreness.
6. Use a Foam Roller
Foam rolling is a great way to reduce muscle soreness.
It eliminates lactic acid buildup in the muscles which helps to reduce DOMS.
Foam rollers can be used before and after a workout and all you need to do is roll over the affected area for about two minutes.
7. Get Enough Sleep
Getting enough rest is one of the most important things you can do to help reduce muscle soreness.
When you’re asleep, your body is in recovery mode which helps speed up the healing process.
Aim for 7-9 hours of uninterrupted sleep each night to allow your body time to repair the tissues and reduce the severity of the soreness.
8. Ice and Heat Therapy
Ice is great for reducing inflammation and pain associated with muscle soreness.
The cold reduces the swelling and numbs the area, relieving pain.
Heat on the other hand helps to relax tight muscles and stimulate blood flow, reducing muscle tenderness.
These are just a few methods you can employ to reduce muscle soreness.
All of these steps will help you to perform at your best and get back to your active lifestyle without interruption.
It’s important to listen to your body and take the necessary steps to ensure that you’re recovering properly after a workout or activity.