Athena Vale
Muscle soreness is a common issue for both new and seasoned athletes, and it can be challenging to know how to manage it effectively. While it's true that no pain, no gain, there are ways to minimise muscle soreness and ensure you're not doing more harm than good. This is especially important when dealing with delayed onset muscle soreness (DOMS), which can peak 24-72 hours after a workout and last for several days. Here are some strategies to help you ease muscle soreness and get back to feeling your best.
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What You'll Learn
Light cardio or active recovery
Active recovery works by increasing blood flow to the muscles and joints, removing toxins and bringing in fresh nutrients for healing. It can also help clear blood lactate, which accumulates during intense exercise and leads to increased hydrogen ions, muscle contraction, and fatigue. By participating in active recovery, the accumulation of hydrogen ions decreases, helping your muscles feel less fatigued.
Additionally, light cardio or active recovery can be done through swimming and water exercises, which provide the benefits of improved circulation and reduced stress on the joints due to the pressure of the water. In one study, runners who used swimming for recovery outperformed a passive recovery group on their run the following day.
It is important to note that active recovery is most effective when done immediately after a workout. If you are already experiencing muscle soreness, light cardio or active recovery can still provide temporary relief from the pain, but it will not reduce your overall recovery time.
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Stretching, foam rolling or yoga
Stretching, foam rolling, and yoga are all great ways to ease muscle soreness.
Stretching
Gentle stretching can help reduce lactic acid build-up in the muscles, aiding in recovery and reducing soreness. It is important to stretch before and after a workout to aid in muscle recovery and prevent injury. The key to these stretches is to be gentle, move slowly, and only apply enough force to begin to feel the muscle groups responding. The aim is to aid recovery and not cause further discomfort. Some examples of stretches include:
- Lie on your back, raise your right leg, and cusp the hamstring on your right leg with both hands.
- Keeping your feet parallel, step forward with your right leg, keeping it bent, and lean forward slightly.
- Grab the top of your left foot and gently pull your heel towards your left buttock, stretching the front of your thigh.
Foam Rolling
Foam rolling is a form of self-induced massage that alleviates muscle fatigue and soreness. It places direct and sweeping pressure on the soft tissue, stretching it and generating friction. This pressure resembles the pressure exerted on the muscles through manual manipulation by a massage therapist.
Yoga
Yoga is another effective way to ease muscle soreness. Certain poses can help draw blood supply to the back, allowing the muscles to fully relax. For example, the Sphinx pose (bhujangasana II) is a modified cobra pose that helps draw blood supply to the back, which can help relax the muscles in the lower back region. The cow-face pose (gomukhasana) helps protect the body from soreness and the lower back from painful spasms. Additionally, breathing exercises in yoga can help activate calming nerve receptors found in the lower lobes of the lungs.
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Moist heat therapy
Heat therapy is a common treatment for muscle soreness. It is especially effective for chronic muscle pain or sore joints caused by arthritis. Moist heat therapy is believed to act more quickly than dry heat therapy, penetrating deep tissue faster.
The recommended application time for moist heat therapy is 20 minutes, up to three times a day. It is important to note that moist heat should not be applied for longer than 2 hours, as this may cause heat damage.
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Anti-inflammatory foods
Inflammation is the body's first response to infection or injury. While it can be beneficial in the short term, chronic inflammation can damage the body and increase the risk of heart disease, cancer, diabetes, and other chronic conditions.
The food we eat can either increase or reduce inflammation in the body. A diet high in inflammatory foods such as red meat, processed meats, trans fats, and sugar can increase the risk of chronic inflammation and inflammatory diseases. On the other hand, anti-inflammatory foods can help reduce inflammation and lower the risk of associated diseases.
Fatty Fish
Fatty fish such as salmon are rich in omega-3 fatty acids, which have powerful anti-inflammatory properties. Aim to include fish in your meals two to three times a week. Fish oil supplements containing omega-3 fatty acids can also help reduce inflammation.
Fruits and Vegetables
Fruits and vegetables, especially those with darker colours, are rich in natural antioxidants and polyphenols, which have anti-inflammatory effects. Blueberries, apples, and leafy greens are excellent choices.
Broccoli and Other Vegetables
Broccoli and most vegetables are rich in phytonutrients, which are organic plant compounds with anti-inflammatory properties. They are also nutrient powerhouses, providing various essential vitamins and minerals.
Extra Virgin Olive Oil
Extra virgin olive oil is a healthy fat containing polyphenols, which help protect the heart and blood vessels from inflammation. Drizzle it on your vegetables or use it as a dressing for a protein source.
Green Tea
Green tea contains flavonoids, which have anti-inflammatory properties. It also promotes a healthy heart and metabolism. Enjoy a cup of green tea at any time of the day, opting for decaf in the evening if you are sensitive to caffeine.
In addition to these specific foods, it is important to adopt an overall healthy and balanced diet. The Mediterranean diet is often recommended for its anti-inflammatory benefits, as it is typically high in fruits, vegetables, whole grains, olive oil, and plant-based proteins, while being low in red meat and processed foods.
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Gradual progression into new exercises
For example, if you are a novice runner, you are likely to experience muscle soreness as your body adjusts to the impact of running. A gradual progression will help to limit the severity of your soreness. Start with a walk/run programme, and slowly build up to running longer distances. This will give your muscles, tendons and ligaments time to adapt without straining them.
Gradual progression is also important for strength training. Starting with very heavy weights can lead to injuries that can hinder long-term progress. It is better to begin with lighter weights, allowing you to focus on getting the technique right. As your proficiency improves, you can then start to increase the weights while maintaining good form.
Flexibility and mobility exercises, such as stretching, yoga, or Pilates, are often overlooked when building endurance. However, these exercises are vital for improving your range of motion, reducing stiffness and soreness, and preventing injuries. Start with gentle stretches and gradually increase your range of motion over time. This will help your muscles, tendons and ligaments to adapt without causing injury.
Overall, a gradual progression into new exercises is important for preventing injury, avoiding burnout, and sustaining motivation. It allows your body to adapt to new physical stresses, giving it time to recover and grow stronger between workouts.
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Frequently asked questions
Some natural ways to ease muscle soreness include:
- Light cardio or active recovery such as yoga, stretching, or foam rolling.
- Moist heat therapy, such as soaking in a hot bath with Epsom salts.
- Applying curcumin, a compound found in turmeric, which is high in antioxidants and has powerful anti-inflammatory effects.
To prevent muscle soreness, it is important to warm up before any physical activity and to progress slowly into a new exercise program.
Muscle soreness can last anywhere from 12 to 72 hours after physical activity. If the soreness lasts longer than 72 hours, it may be a sign of a more serious muscle injury.
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