Dominic Stone
Sore muscles are a common occurrence after physical activity, especially after trying a new exercise or pushing yourself harder than usual. This is known as delayed-onset muscle soreness (DOMS) and is caused by microscopic tears in the muscle fibres. While it is nothing to fear, it can be uncomfortable and impact your range of motion. To reduce muscle soreness, it is recommended to stay hydrated, get adequate rest, and perform gentle stretching and massages. Using a foam roller and consuming anti-inflammatory foods can also help alleviate pain. Additionally, progressing slowly into a new exercise routine and allowing your muscles time to adapt can help lessen the severity of soreness.
| Characteristics | Values |
|---|---|
| Prevention | Progress slowly into a new exercise program |
| Treatment | Soak in a salt bath, take painkillers, get moving, stretch, massage, use a foam roller, eat certain foods |
| Cause | Micro-tearing at the cellular level, loss of blood flow to the muscle |
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What You'll Learn
Drink plenty of water to flush out damaged muscles
Drinking water is crucial to decreasing muscle soreness and promoting muscle recovery. When you exercise, your muscles experience small tears that need to heal, and this process, called muscle protein synthesis, helps rebuild the muscle fibres stronger than before. However, recovery is not just about repairing muscles; it also involves removing metabolic waste, like lactic acid, and replenishing lost fluids and nutrients.
Drinking water helps to flush out these toxins and prevent delayed muscle soreness (DOMS). Dehydration can severely impair muscle recovery, making it harder for your muscles to repair and leading to fatigue, cramps, and slower recovery times. Water aids in protein synthesis by efficiently delivering the building blocks for muscle repair to the damaged fibres, thus speeding up recovery.
The amount of water you need depends on the type and intensity of your physical activity, your diet, and the climate you're exercising in. As a general guideline, the American Council on Exercise recommends drinking at least 17 ounces of water 2 hours before exercising, followed by 7-10 ounces every 10-20 minutes during exercise. After your workout, aim to drink 16-24 ounces of water for every pound of body weight lost during exercise. You can also weigh yourself before and after your workout, and for every pound lost, drink 8 ounces of water.
Staying hydrated before, during, and after exercise will speed up muscle regeneration, reduce soreness, and optimise your performance.
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Get moving to reduce muscle soreness
While it may seem counterintuitive, getting moving is one of the best ways to reduce muscle soreness. Light activity helps keep the blood circulating and speeds up the body's ability to drain waste and chemicals linked with muscle aches.
Gentle movement through activities like restorative yoga, an easy walk, swim, or cycle, or even light resistance training can help get your blood moving to the sore muscles to deliver oxygen and nutrients needed for repair without causing more damage to the muscle tissues. Light cardio or active recovery, which includes stretching, foam rolling, or yoga, can also help reduce muscle soreness.
Foam rolling, in particular, is a type of self-myofascial release (SMR) technique that helps to release tension in muscles and connective tissues. It increases circulation to deliver more nutrients and oxygen to the affected area, which helps reduce swelling and tenderness.
It's important to note that the type of movement you choose should not be too intense or use the same muscle groups that are already sore. For example, if your arms are sore, you could go for an easy walk or focus on lower body stretches. Additionally, if your soreness is due to a new exercise program or an increase in intensity, it's important to progress slowly and give your muscles time to adapt.
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Eat anti-inflammatory foods like berries and fatty fish to reduce pain
Sore muscles are a common consequence of overworking your body. The good news is that there are several ways to reduce muscle soreness. One way to do this is to eat anti-inflammatory foods.
Berries are small fruits packed with fibre, vitamins, and minerals. They contain antioxidants called anthocyanins, which have anti-inflammatory effects that may reduce your risk of disease. A 2018 review of research suggests that phytochemicals found in berries may help delay cancer development and progression. A study on adults with excess weight who ate strawberries showed lower levels of specific inflammatory markers associated with heart disease than those who didn't.
Fatty fish like salmon, mackerel, tuna, and sardines are great sources of protein and long-chain omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA help reduce inflammation, which may otherwise lead to health conditions. Studies have found that people who consumed salmon or EPA and DHA supplements experienced reductions in the inflammatory marker C-reactive protein (CRP).
In addition to berries and fatty fish, there are other anti-inflammatory foods that can help reduce pain and soreness. These include nuts, dark chocolate, garlic, broccoli, and other cruciferous vegetables like cauliflower, Brussels sprouts, and kale.
It's important to note that while these anti-inflammatory foods can help reduce muscle soreness, they should be part of a balanced and healthy diet. Additionally, staying hydrated, getting adequate rest, and progressing slowly with new exercises are also crucial for reducing and preventing sore muscles.
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Take a warm bath with Epsom salts to relax muscles
Taking a warm bath with Epsom salts is a great way to relax your muscles and relieve pain. Epsom salt, a chemical compound made up of magnesium, sulfur, and oxygen, gets its name from the town of Epsom in Surrey, England, where it originated. It is commonly used to relax tight muscles and loosen stiff joints.
When preparing an Epsom salt bath, it is recommended to use warm water, not hot, as water that is too hot may worsen swelling instead of reducing it. The Mayo Clinic suggests using two cups of Epsom salt per gallon of warm water. Soaking for at least 15 minutes in an Epsom salt bath is believed to allow magnesium and sulfates to be absorbed into the skin, which may help relax muscles, reduce swelling, and relieve pain.
While the benefits of Epsom salt baths have not been scientifically proven, many people swear by this folk remedy and claim that it helps soothe tired muscles and reduce swelling. It is generally considered safe for external use, but it is important to avoid submerging broken skin and to keep it out of the reach of children and pets.
In addition to its muscle-relaxing properties, an Epsom salt bath may also provide other benefits such as improved skin hydration and reduced irritation and itching, making it a great option for those with skin conditions like eczema or psoriasis.
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Stretch before and after exercise to prevent stiffness
Stretching is an important part of any fitness routine, but contrary to popular belief, it is not always best to stretch before a workout. Research has found that stretching a cold, tight muscle could lead to injury. Instead, experts recommend a gradual and active warm-up before exercising to get the blood flowing to your major muscle groups and loosen your joints. For example, if you're going for a brisk walk, start with a leisurely stroll with long strides and then gradually increase the pace.
However, stretching is crucial after a workout to prevent stiffness and soreness. When you finish exercising, take 5–10 minutes to stretch out your muscles. Aim to get a good amount of blood flow to the muscles you trained that day. The muscles should feel warm, especially if you've been running in cold weather.
- Lie on your back and bring your knees up to your chest. Cross your right leg over your left thigh. Grasp the back of your left thigh with both hands and pull your left leg towards your chest. Repeat with the opposite leg.
- Lie on your back and raise your right leg. Hold your right leg with both hands, below your knee. Keep your left leg bent with your foot on the floor and pull your right leg towards you, keeping it straight. Repeat with the opposite leg.
- Sit down with your back straight and your legs bent. Put the soles of your feet together. Holding on to your feet, try to lower your knees towards the floor.
- Step your right leg forward, keeping it bent, and lean forward slightly. Keep your left leg straight and try to lower the left heel to the floor.
- Grab the top of your left foot and gently pull your heel towards your left buttock to stretch the front of your thigh. Keep your knees touching. Repeat on the other side.
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Frequently asked questions
There are several ways to reduce muscle soreness, including:
- Drinking lots of water
- Getting plenty of rest
- Taking painkillers, like paracetamol or ibuprofen
- Light exercise
- Massage
- Using a foam roller
- Eating foods with anti-inflammatory properties, such as tomatoes, olive oil, green leafy vegetables, nuts, fatty fish and fruit
Delayed onset muscle soreness (DOMS) usually lasts for 2 to 5 days. However, if the pain persists for more than 5 days, you should contact your doctor.
When you exercise, your muscles experience strain and micro-tearing at a cellular level, which can cause them to become sore. This is a completely natural process and indicates that your muscles are getting stronger.
