Alec Titan
Sore muscles are a common side effect of exercise, particularly after trying a new workout or increasing the intensity of your routine. This soreness is known as delayed-onset muscle soreness (DOMS) and is caused by microscopic tears in your muscle fibres. While it is a natural process, DOMS can be extremely uncomfortable and even derail your fitness goals. The good news is that there are several ways to reduce and prevent muscle soreness.
| Characteristics | Values |
|---|---|
| Cause | New or intense exercise |
| Scientific name | Delayed Onset Muscle Soreness (DOMS) |
| Symptoms | Muscle pain and stiffness |
| Treatment | Over-the-counter painkillers, hydration, rest, ice packs, hot compresses, light exercise, stretching, foam rolling, massage, salt baths, caffeine, tart cherry juice, anti-inflammatory foods |
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What You'll Learn
Warm up, cool down, and stretch
Warming up before a workout is critical for preventing injury and preparing your body for exercise. Think of it as warming up your car engine before driving—it increases the temperature and flexibility of your muscles, making them more efficient and safer during your workout. A good warm-up involves low-heart-rate cardio, such as walking, jogging, or cycling at a slower pace, for 5 to 10 minutes. The more intense the upcoming activity, the longer the warm-up should be.
Cooling down after a workout is just as important as warming up. When you stop exercising suddenly, your heart rate and blood pressure drop rapidly, which can cause light-headedness. A cool-down keeps the blood flowing throughout your body and allows your heart rate to slow down gradually. To cool down, reduce your walking speed for 5–10 minutes.
Stretching is an important part of both warming up and cooling down. When cooling down, your limbs, muscles, and joints are still warm, making it an ideal time to stretch. Stretching can help reduce the buildup of lactic acid, which can lead to muscle cramping and stiffness. It also increases flexibility and makes many people feel better during and after exercise. When stretching, hold each stretch for 10 to 30 seconds, exhale as you stretch, and inhale while holding the stretch. The stretch should be strong but not painful, and you should breathe throughout.
In addition to warming up, cooling down, and stretching, there are other ways to reduce muscle soreness. For example, foam rolling and eating foods with anti-inflammatory properties can help alleviate muscle soreness and prevent injuries.
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Get a good night's sleep
Sleep is an essential part of our daily routine. It helps our bodies to recover from daily wear and tear. When we sleep, our bodies undergo several physiological changes that aid in the repair and recovery of damaged tissues. These changes are necessary for muscle recovery, especially after a workout or an injury.
Sleep is vital for muscle recovery. When we sleep, the body releases hormones such as growth hormone, which is crucial for muscle repair and recovery. The amount and quality of sleep one gets directly impact the body's recovery process. Getting an adequate amount of sleep allows the body to repair tissues, remove metabolic waste, and replenish energy stores needed for the next day's activities.
During deep sleep, the body releases growth hormone, which triggers the release of glucose from the liver, which is stored as glycogen in the muscles. This glycogen is a complex carbohydrate that acts as the primary energy source for muscles during high-intensity exercise. During exercise, glycogen stores are depleted, and they need to be replenished to support muscle recovery and performance.
Sleep is also important in reducing inflammation. When muscles are damaged, the body initiates the repair process by triggering inflammation at the injured site. While some degree of inflammation can be important for muscle growth and repair, it is important to get it under control as soon as possible. Sleep can help with this by controlling local inflammation.
Therefore, getting a good night's sleep is crucial for reducing muscle soreness and preventing injuries.
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Eat healthy foods
Eating healthy foods is an important part of reducing muscle soreness. Nutritional intervention is one of the ways to reduce Delayed Onset Muscle Soreness (DOMS). A balanced diet that includes the right mix of nutrients can help you reduce soreness and speed up recovery.
Firstly, it is important to eat foods that reduce inflammation. Inflammation diminishes our regenerative capacity, meaning that our muscles will not be rebuilt as well as they should be. A study published by the National Library of Medicine found that increasing dietary magnesium intake decreases inflammation. Magnesium can be found in foods such as spinach, as well as in supplements. Antioxidant-rich foods may also reduce inflammation and facilitate recovery. These include fresh berries, tart cherry juice, and other fruits and vegetables, especially those that are darker in colour.
Another way to reduce muscle soreness is to eat foods that are rich in omega-3 fatty acids. These can be found in fish oil supplements and fatty fish such as salmon and tuna. A study published by the American Heart Association found that fish oil supplements containing omega-3 fatty acids reduced inflammation.
Caffeine is also known to reduce muscle soreness. A meta-analysis published in the Bulletin of the National Research Centre found that drinking coffee after a workout may reduce muscle soreness. A 2013 study also found that consuming caffeine one hour before an intense upper-body workout significantly lowered levels of muscle soreness on days two and three after the exercise.
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Drink coffee or cherry juice
Drinking coffee may help reduce muscle soreness after a workout. Research suggests that a moderate dose of caffeine (about a cup or two of coffee) consumed about an hour before working out can significantly reduce pain afterwards. Coffee contains caffeine, which may help get you moving and reduce muscle soreness.
Drinking cherry juice may also help reduce muscle soreness. Cherry juice is high in plant compounds called anthocyanins, which have powerful anti-inflammatory and antioxidant properties. A 2021 review of 25 studies, 15 of which focused on cherry juice, found that drinking cherry juice accelerated muscle recovery, reduced delayed-onset muscle soreness (DOMS), and lowered markers of inflammation after exercise. Cherry juice delivers a much more concentrated form of compounds, resulting in a higher boost of antioxidants in a smaller volume.
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Use a foam roller
Foam rollers are an effective way to reduce muscle soreness and enhance recovery. They are especially useful if you have any leftover tension from exercising in the previous few days. Using a foam roller before a workout can help break up adhesions, while using one after a workout acts as a form of self-massage, aiding muscle recovery.
To use a foam roller for your legs, sit on the floor with your legs extended. Position the roller underneath your hamstrings, lift your body up, and rest your weight on the roller. Slowly roll between the back of your knees and your glutes, lingering on tender spots for at least 30 seconds. You can also focus on one hamstring at a time. When rolling your calves and quads, avoid the knee area.
For your back, lie on your back with the foam roller positioned vertically, in line with your spine, underneath your upper back. Brace your core, lift yourself into a shallow bridge position, and slowly roll up and down between your lower neck and mid-back, stopping at tight areas.
Foam rollers can also be used to target common tight areas, such as super-focused spots of tight muscle, or muscle knots. For these areas, you can use a low- to medium-density foam roller and complete the routine three times a week. Stop rolling when you reach a tight or tender spot, inhale, and then slowly roll your way down as you exhale.
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Frequently asked questions
Muscle soreness is caused by strain and micro-tearing at the cellular level, which occurs when you try a new exercise or increase the intensity of your workout.
There are several ways to reduce muscle soreness, including:
- Getting adequate rest and sleep
- Applying a cold compress or ice pack to the affected area
- Taking a warm bath with Epsom salts
- Drinking tart cherry juice or eating red raspberries
- Drinking coffee or another source of caffeine before your workout
- Staying hydrated
- Doing light exercises like walking or cycling
- Using a foam roller
- Stretching
- Consuming anti-inflammatory foods, such as tomatoes, olive oil, green leafy vegetables, nuts, fatty fish, and fruits
Muscle soreness typically peaks around 24 to 48 hours after your workout and can last for several days. It should begin to fade within 72 hours, and if it persists beyond a week, it may indicate a more serious issue.
To prevent or reduce muscle soreness, it is important to warm up before exercising and gradually progress into new workout routines. Start by doing light versions of certain exercises, such as slow jogging, biking, or lifting light weights. Additionally, proper cool-down techniques, such as stretching and foam rolling, can help prevent soreness after your workout.
If your muscle soreness is accompanied by redness, swelling, heat, poor circulation, sensation changes, or lasting weakness, you should consult a doctor. These could be signs of infection or a more serious injury.
