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Sore muscles are a common side effect of exercise, particularly after a new or strenuous workout. This muscle soreness is known as delayed-onset muscle soreness (DOMS) and is caused by microscopic tears in the muscle fibres. While DOMS is usually nothing to worry about, it can be very uncomfortable and hinder your fitness routine. So, what can be done to restore sore muscles? There are a variety of methods that can help, including gentle exercise, heat therapy, massage, compression garments, hydration, and adequate sleep.
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Drinking cherry juice
Cherry juice has been found to be effective in reducing muscle pain and soreness, especially after intense or endurance exercises such as long-distance running. It can also aid in muscle recovery by reducing inflammation and enhancing muscle function. A 2021 systematic review and meta-analysis found that tart cherry supplementation significantly reduced muscle soreness and strength loss after intense exercise compared to a placebo. Another study found that runners who consumed tart cherry juice for several days before and after a marathon experienced faster recovery of muscle strength and reduced inflammation.
The optimal dose and timing of cherry juice consumption are still being studied. However, it is generally recommended to drink around 200 to 480 milliliters (7 to 16 ounces) of cherry juice per day, preferably 1-2 hours before or after a workout. It is important to choose a cherry juice that is 100% pure, without any added sugars or artificial additives, as these additional ingredients may reduce the effectiveness of the juice in muscle recovery.
In addition to aiding muscle recovery, cherry juice has several other potential health benefits. It can promote better sleep, support joint health, contribute to a healthy heart, and boost brain function.
While drinking cherry juice can be beneficial for muscle soreness and recovery, it is important to note that adequate rest, hydration, and nutrition are also crucial for muscle recovery. Gentle movements, light exercises, and cold or heat therapy can also help alleviate muscle soreness.
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Getting a massage
Massage therapy is a popular way to relieve sore muscles and speed up recovery. A 2020 review of studies found that massages have a small but significant effect on improving flexibility and decreasing delayed onset muscle soreness after exercise. Massages can also help restore proper muscle function by changing the composition of the injured muscle.
Deep tissue massage is a massage technique that's mainly used to treat musculoskeletal issues, such as strains and sports injuries. It involves applying sustained pressure using slow, deep strokes to target the inner layers of your muscles and connective tissues. This helps to break up scar tissue that forms following an injury and reduce tension in muscles and tissues. It may also promote faster healing by increasing blood flow and reducing inflammation.
If you're experiencing soreness after a massage, it's a normal occurrence. To reduce soreness, it's important to take care of yourself after each massage. Drink plenty of water before and after your massage and avoid alcoholic, sugary, and caffeinated drinks. Do a few gentle stretches to release muscle tension, improve flexibility, and improve circulation. You can also take a hot shower or go to the sauna to promote relaxation.
It's important to note that deep tissue massages use very firm pressure and may not be safe for everyone. Speak to your doctor before having a deep tissue massage if you have a history of blood clots or a clotting disorder, osteoporosis, or cancer that has spread to the bones.
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Staying hydrated
When recovering from muscle soreness, staying hydrated helps to reduce inflammation and swelling, increase blood flow to the injured area, and aid in waste removal. Water also lubricates the joints, allowing for healthy muscle movement. Dehydration can lead to decreased cognitive function, impacting endurance and pain tolerance.
The amount of water needed to stay hydrated depends on physical size and activity level. Experts recommend drinking half of one's body weight in ounces or 11 cups of water per day for women and 16 cups for men. It is also suggested to monitor urine color, aiming for a light yellow or clear shade, as darker colors may indicate dehydration.
In addition to water, athletes often consume cherry juice to reduce inflammation and support muscle recovery. Compression garments and cryotherapy are also used to aid in reducing muscle soreness and enhancing recovery.
Overall, staying hydrated is a crucial aspect of restoring sore muscles and maintaining overall health and well-being.
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Stretching
There are two main types of stretching: dynamic and static. Dynamic stretching involves active movements without holding the end position, making it ideal for warming up muscles before a workout. It increases blood flow and body temperature, preparing the muscles for physical activity. On the other hand, static stretching involves holding a position for a period, typically between 15 to 30 seconds, and is best performed after a workout to aid muscle recovery, improve flexibility, and reduce tension.
Ballistic stretching, a type of dynamic stretch, involves jerking a muscle into its maximum length with momentum and then returning to the starting position. This type of stretch is not recommended by fitness professionals due to the increased risk of injury. PNF stretching is another technique where the muscle is contracted and gradually lengthened under tension to increase flexibility.
In addition to the type of stretch, the timing of stretching is also important. While some advocate for stretching before and after a workout, others suggest that static stretches before a workout can make muscles sorer the next day as they force muscles to relax and lengthen, making them more susceptible to injury. Therefore, dynamic stretching before a workout and static stretching after may be the most beneficial combination for reducing muscle soreness and improving performance.
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Gentle exercise
Some examples of gentle exercises that can aid in muscle recovery include:
- Restorative yoga: Yoga is an excellent gentle exercise that can help stretch and strengthen sore muscles. It is particularly beneficial for chronic low back pain and can be as effective as physical therapy, according to a 2017 study.
- Walking: Taking an easy walk can help restore sore muscles by improving blood flow and reducing stiffness without causing further strain.
- Swimming: Swimming is a low-impact exercise that provides a full-body workout while being gentle on sore muscles. It helps improve blood flow and can reduce muscle tightness.
- Cycling: Opting for a leisurely cycle ride can be a great way to gently engage your muscles and promote recovery.
- Light resistance training: This type of training can include exercises like squats, which, when done correctly, can strengthen sore knees and arthritic joints.
It's important to listen to your body and adjust your routine as needed. Aim for an effort level of 3 out of 10, where 10 is maximum intensity. This will ensure you're getting the benefits of gentle movement without pushing yourself too hard.
In addition to gentle exercise, adequate rest, hydration, nutrition, and sleep are crucial for muscle recovery.
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Frequently asked questions
There are several ways to help restore sore muscles, including:
- Getting enough sleep
- Staying hydrated
- Eating a healthy, balanced diet with adequate protein
- Gentle stretching
- Light exercise
- Massage
- Heat therapy
- Compression garments
Sore muscles are often caused by new, strenuous, or intense exercise. This can lead to microscopic tears in the muscle fibres, causing soreness and inflammation.
Muscle soreness can last anywhere from 12 to 48 hours after a workout. If the pain is severe or lasts longer than a week, it is recommended to see a healthcare provider.
It is generally safe to continue exercising with sore muscles, as long as there is no pain. It is important to distinguish between soreness and pain from an injury. Overworking already damaged muscles can lead to further injury.
