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Muscle burn, or muscle soreness, is a common experience during or after physical exercise. It is often associated with a buildup of acid in the muscles, known as acidosis, which was previously attributed to lactic acid. However, recent research has revealed that lactic acid is not the primary cause of muscle burn. Instead, it is now believed that a substance called lactate contributes to muscle soreness, along with other factors such as microscopic tears and muscle damage caused by intense exercise. While there is no consensus on completely preventing muscle soreness, various techniques can help reduce the burning sensation and speed up recovery. These include dynamic and static stretching, foam rolling, massage, ice or heat application, proper nutrition, and adequate rest.
How to Reduce Muscle Burn
| Characteristics | Values |
|---|---|
| Muscle soreness | A side effect of the stress you put on muscles after exercise |
| Causes | Muscle contractions, tightening, lengthening, or shortening |
| Symptoms | Localized pain, discomfort, or a burning sensation |
| Treatment | Ice packs, heat packs, self-massage, dynamic stretching, static stretching, menthol-based topical analgesics, arnica, sleep, anti-inflammatory foods |
| Prevention | Staying hydrated, reducing exercise intensity, deep breathing, stretching and cooling down after exercise |
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What You'll Learn
Apply ice or heat packs to reduce swelling and pain
Applying ice or heat packs is an effective way to reduce swelling and pain in sore muscles. This technique is especially useful for reducing muscle soreness and the burning sensation that comes with it.
Ice packs, frozen vegetables, or cold towels are excellent for reducing swelling and redness caused by muscle soreness. They are also helpful in reducing pain caused by pulled muscles, cramps, or spasms. Applying ice helps to reduce inflammation and is particularly useful for treating newer muscle strains as it is an anti-inflammatory. A 10- to 15-minute full-body immersion in a cold water bath (50–59°F or 10–15°C) is a popular self-treatment for athletes to reduce muscle soreness.
On the other hand, heat packs are beneficial for reducing localized pain, especially around the back or neck. Heat helps open up blood vessels and loosen tight muscles. It is also useful for treating joint stiffness or muscle spasms. However, it is important to note that heat can increase inflammation and is therefore not recommended for newer muscle strains.
Both ice and heat packs are affordable and reusable, making them easily accessible options for reducing muscle soreness and associated pain and swelling.
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Stretch before and after a workout
Stretching before and after a workout is an important part of any fitness routine. It helps to prevent injury, decrease soreness, and improve your range of motion. There are two main types of stretching: static and dynamic. Static stretching involves extending through your joints and holding a stretch for a set period, whereas dynamic stretching uses active movements to warm up and stretch your muscles simultaneously.
Before a workout, it is generally recommended to focus on dynamic stretching, with only a few shorter static stretches. This combination approach may be gentler on muscles that need to warm up. Examples of dynamic stretches include arm circles, leg swings, and knee-to-chest exercises. Dynamic stretches should not be held for long periods but should instead be fluid movements that take your muscles through their full range of motion. For example, the "Standing Cat-Camel" stretch involves lacing your fingers together, turning your palms outward, reaching your arms forward, and then releasing your fingers and grabbing your wrists or fingers behind your back to open your chest and roll your shoulders back.
After a workout, static stretches are more appropriate. Hold each stretch for 30 to 60 seconds, breathing deeply to send oxygen to your muscles. You can also try passive stretching to achieve a deeper stretch. However, it is important not to stretch until it hurts. Static stretches after a workout can include the same movements as dynamic stretches, but held for longer. For example, leg swings can be performed as a dynamic stretch by doing them quickly, or as a static stretch by holding each swing for 30 to 60 seconds.
In addition to stretching, there are other ways to reduce muscle burn. Staying hydrated and resting your muscles can help, as can applying ice packs or heat packs.
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Get a massage to speed up recovery
Massage therapy is a powerful tool that can significantly speed up your healing process and reduce muscle soreness. It can help reduce pain, improve circulation, and enhance your range of motion, all of which contribute to faster recovery.
Firstly, massages can reduce excess inflammation in the body, which is a natural response to injury. While some inflammation is necessary for healing, too much can slow down the recovery process. Massage therapy helps to squeeze out the inflammation-causing cells and inflammatory cytokines from the muscles, enhancing muscle fibre regeneration. This process improves circulation, which means more oxygen and nutrients are delivered to the injured area, further speeding up the healing process.
Additionally, massages can reduce anxiety and improve your mood, creating a relaxation response in the body. This has a positive impact on athletes, as it can enhance performance and reduce the risk of injury.
There are different types of massages, such as petrissage, effleurage, and friction, each with its own benefits. For example, Swedish massage can help reduce overall muscle tension and promote relaxation, which is crucial for healing. It is important to consult a qualified massage therapist who can assess your injury and create a tailored treatment plan.
However, it is worth noting that the effects of different massage techniques and their appropriate timing (pre- or post-exercise) on performance and recovery are not yet fully understood and require further research.
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Eat anti-inflammatory foods and stay hydrated
Eating anti-inflammatory foods and staying hydrated can help reduce muscle burn. Inflammation is often triggered when your body recognizes anything foreign, such as an invading microbe, plant pollen, or chemical. While no single food can reduce inflammation, building a healthy, holistic dietary pattern can help lower your risk of inflammatory disease and improve your overall health.
Inflammatory foods include trans fats, which are found in margarine, microwave popcorn, refrigerated biscuits and dough, and non-dairy coffee creamers. Other inflammatory foods include red meat, processed meats, sodas, and refined carbohydrates. It's important to limit your consumption of these foods and opt for a well-balanced diet that's based on whole foods.
Anti-inflammatory foods include fruits, vegetables, spices, nuts, whole grains, fish, and healthy oils. These foods contain anti-inflammatory compounds such as antioxidants, polyphenols, and phytochemicals, which help to reduce inflammation and protect the body from disease. Examples of anti-inflammatory fruits include blueberries, apples, and citrus fruits, which are packed with vitamin C. Leafy greens, peppers, and extra virgin olive oil are also anti-inflammatory.
In addition to eating anti-inflammatory foods, staying hydrated is crucial for reducing muscle burn. When exercising, your body produces more lactate, which can lead to a burning sensation in the muscles. Staying hydrated helps to maximize natural lactate clearance and reduce the buildup of lactate.
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Get enough sleep to help your body recover
Sleep is essential for your body's recovery. While you sleep, your body is mostly immobile, allowing oxygen to flow more readily to your muscles, aiding their repair. Aim for a consistent bedtime and wake-up time to maintain balanced body rhythms.
Getting enough sleep is especially important if you are experiencing Delayed Onset Muscle Soreness (DOMS). DOMS is caused by tiny, microscopic tears in your muscle fibres, which your body responds to by increasing inflammation, leading to a delayed onset of soreness in the muscles. This can affect anyone, from elite athletes to beginners, and can be triggered by high-intensity exercises such as eccentric exercises or simply trying a new kind of exercise.
If you are experiencing DOMS, you may need to take a day or several days of complete rest to allow your muscles to repair. During this time, gentle movements such as yoga, walking, cycling, or swimming can help keep your muscles moving without worsening the soreness.
In addition to getting enough sleep, there are other ways to aid your body's recovery and reduce muscle soreness. Applying ice or a cold pack to the sore area can help reduce pain and swelling, while heat can be beneficial for reducing localized pain around the back or neck by opening up blood vessels and loosening tight muscles. Self-massage with a ball or foam roller can also help enhance the effectiveness of energy creators in the body and improve fluid balance in the muscles, increasing mobility and flexibility over time.
Remember, while there are ways to reduce muscle soreness, there is no consensus on how to completely prevent it. If your goal is to work your muscles hard and build strength, some soreness is inevitable, but you can take steps to reduce its intensity and speed up your recovery.
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Frequently asked questions
Muscle burn is a burning sensation in the muscles during or after a workout. It is caused by a quick buildup of metabolites during intense exercise. It usually disappears shortly after exercising.
There are several ways to reduce muscle burn:
- Stay hydrated: Lactic acid is water-soluble, so staying hydrated can help reduce its buildup.
- Breathe deeply: Focus on your breathing during exercise. Breathe deeply and evenly, in through your nose and out through your mouth. This will help deliver oxygen to your muscles and reduce lactic acid production.
- Reduce exercise intensity: If you start to feel a burn, decrease the intensity of your workout.
- Stretch: Stretching helps release lactic acid and can alleviate any burning sensations or muscle cramps.
- Massage: Self-massage or a massage from a therapist can help prevent or reduce muscle soreness.
It is normal to experience muscle soreness 8 to 48 hours after exercise. This is known as Delayed Onset Muscle Soreness (DOMS) and is caused by microscopic tears and muscle damage. If your DOMS is severe, you may need to take a few days of complete rest to allow your muscles to repair.
