All of us have felt that intense pain shooting up in our bodies, leaving us useless right after a brutal workout. Have you ever felt your legs giving way after a killer leg day? Delayed onset muscle soreness is a term that is used to define the pain that athletes and gym-goers deal with after a heavy workout. This pain barely shows up during your workout and goes away quite soon because of the endorphins released in your body, but you definitely feel it later on. The analgesic properties of working out can only last so long and the pain is bound to come back up. It might even take a whole night for you to feel the muscle soreness creeping in. any pain that you feel 12-24 hours after your workout can be described as DOMS. It is essential to know how to deal with this pain so that you do not skip your workout and are ready for the day ahead. When you exercise quite intensely, the small microfibers in your muscle tear apart in order to make room for more muscle. This leads to extra inflammation in your body, which leads to a later onset of pain. We have talked to quite a few health and sports experts in order to help you feel amazing again in no time.
Keep moving to ease sore, stiff muscles
It’s easy to get discouraged and slide into a two-week hibernation the moment DOMS arrives, but the reality is that rest tends to worsen symptoms rather than lessen them. Take a day of complete rest when your DOMS is bad to give your muscles a chance to repair. You may also want to avoid high-intensity cardio and powerlifting sessions during that time.
It is important not to jump back into running or other strenuous activities too soon after an injury and it will also help with both your soreness and speed the healing process. Take time for light to moderate movement such as yoga and low-intensity activities like walking, swimming, or biking to keep your muscles moving.
Massage
A 2017 review of studies found that for people who got a massage 72 hours after an intense workout, their soreness was significantly less. Getting a massage 24 hours after a workout can also help relieve pain.
Self-massage might be a viable option for your calves, thighs, buttocks, arms, and shoulders. Check out some stretches that can help after a tough workout. Instead of using a massage therapist, this technique will allow you to rub some oil onto the area and knead, squeeze, or vigorously shake it to release tension. In addition, you can use a foam roller right after any type of exercise for an added layer of relief.
Cold bath
Cold baths have revealed some very positive effects for competitive athletes. A review from 2016 has shown that those who hop into a cold bath before or after a workout are able to decrease the impact of acute muscle soreness.
Stay hydrated
One study found that men who hydrated with water before, during, and after exercise consistently felt a lot less muscle stiffness. Most likely the reason for this is because it caused their blood circulation to increase more than those who didn’t hydrate as much. These results can help encourage people to repeat the practice every time they like to work out outside or use hot temperatures.
Always warm-up
It is important to get your body going and to get some blood flowing before you start lifting any heavyweights. If your body is not stretched properly, you will only increase your chances of serious tears and injuries, DOMS would be the least of your worries.
Use CBD rub
CBD has shown to have quite a few analgesic properties that can help you in dealing with stiff and sore muscles. It is even used by cancer patients for treating pain from chemotherapy and by arthritis patients for dealing with stiff joints. Using a good quality CBD muscle rub can be quite useful in dealing with DOMS. A study conducted showed that most muscle pain in people who did not have serious injuries went away within 12 hours of using a good CBD rub.
Cooldown
A study found that you can decrease muscle soreness by cycling, which may be due to the fact that it helps reduce the load on muscles and their connective tissue. You should keep 20 minutes after your workout for stretching the muscles that you have used in order to lower your pain in the latter half. Your cool down is the perfect time to stretch! It can help you feel more flexible and alleviate any soreness from a tough workout session. It’s important that you also focus on how well your muscles are recovering because too much static stretching can decrease your recovery times.
Take it slowly
Maybe the toughest part is always the first. But with these few words, you’ll be able to walk that small step that leads to a lifetime of energetic workouts, while minimising the effects of DOMS. Try to increase the intensity of your workout step-by-step, instead of blasting your body with heavyweights on the first go. Consistency will always get you the best results and will also reduce the risk of experiencing DOMS.
Keep your nutrition in check
A common „study suggestion“ for improving your nutrition is to add more caffeine, omega-3 fatty acids, taurine, and polyphenols to the mix. Nutritional interventions in certain nutrients before and after exercise is a great way to reduce DOMS. They’ve been reported to affect the inflammatory response and reduce oxidative stress, which leads to less DOMS. Having a good diet and balanced meals can help you fuel your body in the right way and maybe even avoid the pain that most people end up feeling. Be sure to nourish your body after an intense workout.
It is important to understand how to deal with the muscle soreness that is a part and parcel of all workouts. Use these tips to help you get back to the gym in no time.