How can active recovery workouts help ease muscle soreness after exercise? Discover the benefits of active recovery and learn exercises to help relieve post-workout aches.

Understanding Muscle Soreness After Exercise

Muscle soreness, also known as delayed onset muscle soreness (DOMS), is a common phenomenon experienced by both serious athletes and occasional exercisers. This type of soreness typically occurs hours or even a day or two after a workout and is caused by tiny tears in the muscle tissue, a natural process that helps muscles grow and become stronger.

DOMS can also happen when trying a new exercise or activity, or when pushing yourself too hard during a familiar workout. Contrary to popular belief, lactic acid buildup is not the primary cause of this type of muscle soreness.

How Active Recovery Workouts Can Ease Muscle Soreness

When it comes to dealing with post-exercise muscle soreness, you have two main options: passive recovery (resting your body) or active recovery. While passive recovery is appropriate for strains and other injuries, experts generally recommend active recovery for other types of muscle aches and pains.

Active recovery workouts involve light, low-intensity exercise that increases blood flow to the muscles and joints. This improved circulation helps remove toxins and bring in fresh nutrients to aid the healing process. Studies show that active recovery is more effective for easing muscle soreness than passive rest, as long as the workouts are not too intense.

Exercises for Active Recovery

There are several exercises and activities that can be used for active recovery, including:

• Low-intensity exercise: Dial down the intensity of your usual workout, such as a leisurely walk, jog, or bike ride.
• Yoga: Slow-paced yoga disciplines like yin yoga can help refresh both the body and mind.
• Foam rolling: Gently rolling on a foam roller can provide a light massage to sore muscles.
• Swimming and water exercise: The pressure of the water can have a massage-like effect while minimizing stress on the joints.

When Not to Use Active Recovery

While active recovery is generally recommended for post-workout muscle soreness, there are some instances when it may not be appropriate:

If the pain you’re experiencing exceeds normal soreness and may indicate an injury, it’s best to rest and seek medical attention. Symptoms that warrant a trip to the doctor include:

• Constant, sharp, or worsening pain
• Pain in the area of a previous injury or surgery
• A painful area that appears deformed, bruised, or swollen
• Pain that doesn’t improve with rest, icing, or anti-inflammatory medications
• Pain combined with fever, chills, nausea, or vomiting
• Pain that interferes with sleep

Other Ways to Ease Sore Muscles

In addition to active recovery workouts, there are other strategies that can help alleviate post-exercise muscle soreness, such as:

• Rest: Taking a day off can give your body a chance to repair itself and replenish your energy.
• Icing: Applying ice to sore areas can help reduce inflammation and provide relief.
• Anti-inflammatory medications: Over-the-counter pain relievers can help manage muscle soreness.
• Massage: Getting a massage can help increase blood flow and promote healing.

Prioritizing Recovery for Better Workouts

Incorporating active recovery strategies into your routine can help you bounce back from intense workouts more quickly and effectively. By listening to your body and choosing the right recovery methods, you can minimize muscle soreness and stay on track with your fitness goals.

Conclusion

Active recovery workouts can be a powerful tool for easing muscle soreness after exercise. By choosing low-intensity activities that increase blood flow, you can help remove toxins and bring in fresh nutrients to aid the healing process. Remember to listen to your body and seek medical attention if the pain exceeds normal soreness and may indicate an injury. With the right recovery strategies, you can keep your workouts effective and enjoyable.

Active Recovery Workouts and How They Can Ease Muscle Soreness

Written by WebMD Editorial Contributors

In this Article

• Why You Get Sore After Exercise
• Why Active Recovery Workouts Help Ease Muscle Soreness
• Exercises for Active Recovery
• When Not to Use Active Recovery
• Other Ways to Ease Sore Muscles

Whether you’re a serious athlete or an occasional exerciser, you’ve probably felt the pain of muscle soreness after a hard workout. As long as you are just sore and not injured, you may feel better faster with an active recovery workout, vs. passive recovery (just resting your body).

Active recovery workouts don’t need to take up too much of your time. They also don’t need to be hard – they shouldn’t be – and may include low-intensity exercise, yoga, swimming, or foam rolling.

Muscles grow and get stronger when you work them hard enough to cause tiny tears in the muscle tissue. It’s a natural process, but it can still cause mild discomfort.  

A different soreness happens when you try a new exercise or a new movement. It usually occurs hours or even a day or two later. Called delayed onset muscle soreness or DOMS, this can involve actual damage to muscles. To avoid this type of pain, experts recommend that when you try an unfamiliar sport or activity, you cut the duration by one-third. DOMS can also happen when you perform a familiar activity but you go extra hard.

Experts once thought that DOMS was due to lactic acid buildup in muscles, but they now recognize that’s not actually true. While the body forms lactic acid when it calls on stored energy, that excess lactic acid disappears rapidly when the period of exertion ends. It doesn’t cause soreness that can persist days later.

When you have any type of muscle pain after exercising, you have two options: passive recovery or active recovery. Passive recovery is resting the body. This type of recovery is good for strains and other injuries. For other post-exercise aches and pains, though, experts recommend active recovery, which can be almost any type of light exercise.

Active recovery works because it increases blood flow to the muscles and joints. This improved blood supply takes away toxins and brings in fresh nutrients for healing.

Active recovery workouts should be moderate in intensity. Aim at a heart rate of 30% to 60% of your maximum. Studies show that recovery workouts are less effective when they are hard or vigorous.

There are many exercise options for active recovery. It’s smart to choose an activity that you like so your recovery will be as helpful to your body as your mind. Some active recovery workouts include:

Low-intensity exercise. It’s OK to use your regular form of exercise for an active recovery workout. Just remember to dial down the intensity. If you walk or jog, do it at a pace that makes it possible to carry on a conversation. A bike ride is another option. You can even do weight training if you decrease your weight, repetitions, or both. 

Yoga. Yoga, and especially slow-paced disciplines like yin yoga, are great for recovery. Yoga can refresh you mentally and psychologically while aiding your physical recovery. 

Foam rolling. Some people find relief from sore muscles by using a foam roller, which combines the benefits of exercise and massage. To try this method, place the roller between the floor and the sore area of the body. Slowly roll on it to put light pressure on the muscles. 

Foam rolling can be uncomfortable, and beginners should use it in small doses while avoiding pressure on bones and joints.

Swimming and water exercise. Working out in water allows you to benefit from the pressure of the water on the body, which can be compared to the sensation of a light massage. This pressure improves circulation while minimizing stress on the joints. 

In one study of runners, those who used swimming for recovery outperformed a passive recovery group on a run the following day.

Pain that exceeds normal soreness means that you may need rest or medical care. Besides taxing the muscles, exercise can put stress on bones, tendons, and cartilage. Pain in these areas is likely to be due to an injury. Active recovery strategies could make the injury worse. 

See your doctor if you have any of these symptoms after exercise:

• Pain that is constant, sharp, or worsening 
• Pain in the area of a previous injury or surgery
• A painful area that looks deformed, bruised, or swollen
• Pain that doesn’t improve with rest, icing, or anti-inflammatory medications
• Pain combined with fever, chills, nausea, or vomiting
• Pain that interferes with sleep

Rest: Taking a day off gives your body a chance to repair itself and replenishes your energy. Jennifer Rulon, a seven-time Ironman triathlete and triathlon coach, says the second day after an intense workout can be the toughest. So she suggests doing light exercise the day after a heavy workout, then taking off the next day.

Ice: Icing for 20 to 30 minutes can lessen blood flow to sore muscles, which often reduces swelling and pain. And remember: Just because you can’t see muscles swelling doesn’t mean they are not inflamed. Be sure to put a towel between the ice pack and your skin and stick to the time limit (20-30 minutes) to protect your skin. 

Heat: If your muscles still ache after 48 hours, try applying some heat (carefully). It can stimulate blood flow to your muscles to ease tightness and help them feel better. Try a warm (not hot) towel or heating pad. But be careful. Take care and watch your body’s response. In some cases, heat can further inflame muscles. Follow manufacturer instructions to avoid skin burns, and avoid direct contact with any heating device.

Stretching: A gentle stretching routine can help break the cycle of tight sore muscles. Talk to your health care provider or a physical therapist if you’re unsure where to start, especially if you have any injuries.

Massage: It can relieve muscle tension, boost blood flow, and increase the range of motion in your joints. It’s also a great mood lifter. When your muscles are sore, a gentle massage is best. Light pressure may be better for recovery than a deep-tissue massage. Or try tender-point acupressure in which a massage therapist applies pressure and holds it directly on the tender areas.

Medication: You can try an anti-inflammatory medication. Over-the-counter versions can reduce swelling and relieve pain. Try aspirin, ibuprofen, or naproxen.

Compression garments: Wearing compression­ sleeves during or after a workout can­ help decrease muscle soreness afterward ­and help you recover ­for your next workout. Sleeves might go over your calves when you run, and over your arms when you lift weights. Your health care team can help find the right fit for you.

Nutrition: Make sure you get enough nutrients to feed your tired muscles and replenish your energy stores. A good balance of protein, fat, and carbohydrates is important. In general, protein helps with muscle repair and carbohydrates help replenish energy stores after aerobic exercise. Be sure to get enough water and electrolytes (essential minerals like sodium, potassium, and magnesium) too.  

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Why do muscles get sore after exercise?

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(Image credit: Getty)

Why do muscles get sore after exercise? It’s a question you may have found yourself asking if you tend to feel a degree of discomfort after pounding it out on one of the best treadmills or cycling along your favorite trails. The good news is, you’re not alone. 

Muscle soreness after exercise is something any regular exerciser has likely faced at some point and has to do with undertaking exercise that your body isn’t used to. When you exercise in the same way each day, your body gets used to working particular muscle groups, but if you start a new fitness regime or workout for longer than usual, you may find yourself waking up the next day with sore muscles. 

To help you understand everything you need to know about why muscles get sore after exercise, we spoke to an expert and analyzed some of the latest research on the topic. We also share some of the best ways to help with muscle soreness after exercising, including the best foam rollers to have on hand to soothe that post-exercise ache.  

Why do muscles get sore after you workout?

First things first: why exactly do your muscles sometimes hurt after exercising? Muscle ache after exercise is sometimes referred to as Delayed Onset Muscle Soreness (DOMS) and refers to the soreness you get following a workout session, which often doesn’t set in until the next day.

Muscle soreness usually occurs when you undertake exercise that your body isn’t used to, either because it’s a new type of exercise or it’s more strenuous than usual. However, this isn’t limited to newbies getting into exercise for the first time. Even athletes who exercise on a daily basis can experience muscle soreness after exercise when they practice a new sport or try out new skills.

(Image credit: Getty)

Experiencing aching muscles in the days following exercise is different from “the burn” you might feel during exercise itself. While aching muscles during active exercise is thought by some to be caused by a build-up of lactic acid, the soreness you feel following exercise is commonly believed to arise from micro-damage caused to the muscle and the inflammation that follows.  

There are new theories challenging this. One 2020 study, published in the journal Antioxidants, suggests that post-exercise soreness may be linked to compression to nerves in the muscles rather than tissue damage. However, more research is necessary to investigate this theory.

Speaking to Live Science, exercise physiologist and CEO of JAG-ONE Physical Therapy, John Gallucci Jr. told us: “With thirty minutes or more of physical activity our muscles are activated, and post-workout soreness is due to our muscles repairing themselves. Soreness is a good indicator that you have pushed yourself in a workout, however this should not be to an excessive degree to the point where you are in severe pain.”

Exercise physiologist and CEO JAG-ONE Physical Therapy

John Gallucci Jr., MS, ATC, PT, DPT, is the CEO of JAG-ONE Physical Therapy and sits as the Chair of the New Jersey Council on Physical Fitness and Sports. Gallucci is the Medical Coordinator for Major League Soccer (MLS) and previously served as the Program Director of Saint Barnabas Health’s Sports Medicine Institute. He is also the former head athletic trainer of the New York Red Bulls MLS team, a sports medicine consultant for professional athletes and has worked in various university athletic departments. 

Are sore muscles a good sign?

Sore muscles after exercise can be a sign that your muscles are getting stronger and that you have pushed yourself in your workout. Despite this, you should not push yourself to the point that you are in extreme pain. You also need to make sure to give yourself adequate rest days to recover from exercise. 

Gallucci advises to undertake ‘active recovery’ when you are experiencing sore muscles in the days after exercise. Active recovery refers to less strenuous activities undertaken after an intense workout, which will give your muscles a chance to rest while still keeping your body active. “Examples of an active recovery day include walking, cycling, yoga, and swimming,” he says.

(Image credit: Getty)

Can I workout if my muscles are sore?

Generally, it is okay to workout while still experiencing soreness from previous exercise, as long as you’re sure you’re not experiencing an injury. Importantly, as Gallucci says, it’s vital to “ensure you are not compensating or changing your body mechanics due to the soreness, because that could cause further injury.”

As for how long you can expect muscle soreness to last, a 2015 review published by the Journal of Physiological Sciences found that delayed-onset muscle soreness usually comes on following a pain-free period of 12-24 hours, peaks in intensity between 24-72 hours and disappears entirely within seven days of the exercise. If you’re still experiencing pain beyond this time, you may have an injury and should seek medical advice to be on the safe side. 

How to get rid of sore muscles

Although muscle soreness may be a common part of any new sport or exercise routine, there are ways you can help prevent it or lessen its effects when it does occur.

Gallucci told us that one of the best ways to reduce muscle soreness is adequate hydration, explaining: “Ensuring you are drinking enough water can help ensure the body delivers nutrients to the muscles and can decrease inflammation. ” This is followed by making sure you’re getting enough sleep, as the body does vital repair work when sleeping which will help your body recover.

(Image credit: Getty)

You can also reduce the risk of injury during exercise by stretching the muscle group you’ll be working out before the workout with dynamic stretches — active movements where joints and muscles go through a full range of motion — and post-workout with static stretches. However, it’s still not completely clear whether stretching can prevent muscle soreness from occurring in the first place.

A 2011 review of twelve studies found that muscle stretching does not produce clinically important reductions in delayed-onset muscle soreness in healthy adults, although there was a very small reduction in soreness the day after exercise.

Using a foam roller following exercise can also help with muscle soreness, as well as helping to increase your range of motion, flexibility, and mobility while boosting circulation and lymphatic flow.

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This article is not meant to offer medical advice and readers should consult their doctor or healthcare professional before adopting any diet or exercise regime. 

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Rachel is a freelance writer and editor, based in the UK, specializing in entertainment and lifestyle content. When not writing, she enjoys yoga, travel and obsessing over tiny dogs. She writes reviews, articles and round-ups for several Future Plc sites, including Fit&Well and Top Ten Reviews.

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Muscles hurt after training: why and what to do about it

. Trainer and orthopedic doctor explain

Trainer Anastasia Yurkova: pain after training should disappear within three to four days

Updated May 12, 2023, 08:15

Shutterstock

Many people are familiar with sore muscles the next day after an intense workout. These pains can be so severe that they interfere with movement. This state may last for several days. Together with experts, we figured out what is the cause of muscle pain, how to get rid of it and whether it can be prevented.

Contents

1. Why pain occurs
2. What to do
3. Prevention
4. Exercise

Why do muscles hurt after a workout

Pexels

Post-workout pain syndrome has a name – it’s natural delayed pain (Delayed onset muscle soreness, DOMS). It is also called krepatura. So far, doctors have not been able to find a single clear reason why it occurs [1].

Most often, the production of lactic acid, or rather its accumulation as a result of intense exercise, is called the cause of muscle pain after training. In normal mode, this substance has time to be developed and leave the muscles, but with serious physical exercises, this process does not have time to complete, and lactic acid accumulates in the muscles, causing pain. This explanation has been accepted by the scientific community and has been circulating since 1970s [2]. However, later experiments showed that these processes were only true for the frogs used for the tests. In humans, the mechanism does not work that way.

Maxim EnikeevHead of Orthopedic Rehabilitation at the European Medical Center

“The mechanism of this pain syndrome is not fully understood, but it is not associated with the accumulation of lactic acid in the muscles. Delayed muscle pain is an indicator that the load is somewhat beyond the capacity of our muscles, but not critical.

Nevertheless, scientists suspect that the formation of the pain effect is provoked by chemical processes occurring at the time of muscle contraction. For example, there is a theory that during strong muscle work, the body lacks amino acids (BCAA) and tries to make up for them from the protein molecules in the muscles. This causes damage and pain. Scientists have already found that taking supplements containing these amino acids can reduce discomfort [3].

Active sports and high loads are often associated with injuries. Joint and ligament injuries are often immediately obvious. But muscle microdamages just give a delayed pain effect. However, if it does not go away for a long time, it may be myofascial pain.

Maxim Enikeev:

“Myofascial pain is a slight damage to muscle fibers at the cellular level. The reservoir with calcium ions is broken, and calcium is released, causing a persistent contraction of individual muscle fibers. In this case, a spasm occurs, causing acute pain, which can last for a long time and is unlikely to go away on its own. It can be confused with joint pain, especially in the shoulders, neck and back.”

What to do if your muscles hurt after a workout

Pexels

You can relieve pain with the help of exercises that are aimed not at the load of the muscles, but, on the contrary, at their relaxation.

Recommended for pain relief:

• low-intensity recovery cardio 30-40 minutes;
• stretching exercises;
• myofascial relaxation – classes using balls and massage rollers that massage the muscles;
• use of a percussion massager;
• going to a bath or sauna.

Maxim Enikeev also emphasizes that it is better to start the next workout when the delayed muscle pain is almost completely gone.

Anastasia YurkovaMaster-coach of XFIT group programs in Russia

“Any pain is an indicator of trauma, the body thus signals that something is going wrong. If you feel pain after a workout, this is primarily an indication of overexertion. It is normal to experience slight pain when changing or increasing the load. However, if you constantly train in overvoltage mode, it can lead to serious fatigue injuries. The only exception to this rule is training for the development of strength indicators, that is, an increase in muscle mass. In this case, microtraumatism is a natural process with an increase in muscle mass.

It is worth noting that it is wrong to measure the effectiveness of training by the presence of muscle pain. After adequate exercise, there may be sensations, but they should not be painful. Normally, the pain disappears within three to four days, and a warm-up or massage helps to relieve it. If the pain does not go away, you should consult a doctor.

Tablets and ointments are the domain of doctors, I do not recommend self-medication. The only thing that can be done without a recommendation from a doctor is specialized sports ointments with a cooling effect and baths with sea salt. They help increase blood flow and promote rapid recovery.

How to avoid muscle pain after training

Pexels

Supplementation and exercise can help prevent crepitus.

Basic rules:

• exercise with moderate loads, the main thing in the training process is not intensity, but regularity;
• gradually increase the intensity of training. It is important to select the load according to your level of training and gradually increase it. So adaptation and development of endurance will be more efficient, without injuries and breakdowns;
• rest between workouts, ensure competent recovery after intensive training;
• do not neglect the warm-up and cool-down, gradually increase the intensity of the exercises and smoothly end the workout. Use five to ten minutes of cardio plus joint exercises as a warm-up, five to ten minutes of low-intensity cardio plus stretching as a cool-down;
• Take BCAAs before your workout. The recommended dose is 200–300 mg to 5 g of each amino acid per day. The group includes leucine, isoleucine and valine. Some studies show that for athletes with high physical exertion, the dose can be increased to 12 g [4].

Exercises to help you recover from your workout

MFR shin

Anastasia Yurkova / RBC

MFR shin

Place the lower leg on the massage cylinder and roll it from the ankle to the widest part. It is necessary to perform 5-6 movements in the center of the lower leg, 5-6 movements in the inner part, 5-6 movements in the outer part.

MFR hamstring

Anastasia Yurkova / RBC

MFR posterior thigh

Place the hamstring on the massage cylinder just above the knee, roll it up to the gluteal crease. It is necessary to perform 5-6 movements.

MFR anterior thigh

Anastasia Yurkova / RBC

MFR anterior thigh

Place the front of the thigh just above the knee on the massage roller and roll it 5-6 times to the middle of the thigh.

MFR buttocks

Anastasia Yurkova / RBC

MFR buttocks

Sit on the massage roller, bend the right leg at the knee and shift the weight of the body to the right buttock, roll 5-6 times.

MFR back

Anastasia Yurkova / RBC

MFR back

Lie on your back on the roller, while leaning on the lower edge of the shoulder blades. Roll your back from the waist to the top of the shoulder blades 5-6 times.

Dynamic leg stretch

Anastasia Yurkova / RBC

Dynamic leg stretch

Starting position kneeling, take a wide step forward with your right foot, tilt your body, support your hands, push your pelvis forward and down. Then, extending the right leg at the knee, push the pelvis back. Do 10-15 repetitions on each leg at a slow pace.

Dynamic back and abdominal stretch

Anastasia Yurkova / RBC

Dynamic stretching of the back and abdominal muscles

Starting position – square, take a wide step forward with your hands, stretch your buttocks back, twisting your pelvis, go to the “cat” position (round back), then push the pelvis further and go to the “cobra” (extension) position, return to the starting position. Repeat 8-10 times at a slow pace.

Dynamic stretch for legs, abdomen and back

Anastasia Yurkova / RBC

Dynamic stretching of the muscles of the legs, abdomen and back

Starting position kneeling, support on hands. Take your right leg to the side, in a half-twine position. With an inhalation, turn the body to the left, with the exit with your left hand, stretch to the right under the right shoulder. Do 8-10 slow reps.

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How to get rid of muscle pain after training

Recently, more and more new products have appeared in the world of sports.

Newfangled sports equipment becomes more comfortable and perfect. Massage rollers before and after workouts were no exception https://www.blackroll.com.ua/collection/massazhnye-rolly-after-training-vosstanovlenie.

Physical activity and sports have confidently entered our daily lives. They help to keep the body in good shape, increase mobility in the body, improve the quality of life and overall well-being. However, often beginners lose their desire to play sports after the first trip to the gym. The reason for this is pain and fatigue in the muscles.

The result of pain is not the training itself, but the incorrect performance of the exercises. Lack of warm-up, insufficient warm-up of the muscles, or insufficient stretching after exercise can also be the cause of post-workout pain.

Causes of muscle pain after exercise

Muscle pain may be natural or caused by injury. In the latter case, the symptoms appear directly during classes. There are bruises, redness, swelling of the tissues. With such symptoms, you should immediately consult a doctor.

Natural pain does not require medical attention. There are two causes of natural pain syndrome:

1. Decomposition of adenosine triphosphoric acid and accumulation of hydrogen ions in muscles and blood. As a result, blood is oxidized, causing a burning effect.
2. Microdamages of muscle tissue or ruptures of muscle fibers. It usually occurs 6-8 hours after playing sports. This delayed pain is called krepatura.

The first type of pain appears during training, when the last repetitions of exercises are performed, the most severe. However, these feelings pass quickly.

Krepatura is the result of increased physical activity, increased intensity and duration of exercise and leads to inhibition of muscle tissue growth. Since the increase in pain in this case can reach 2 – 3 days, this can lead to reluctance to attend the next workout and cancellation of the lesson.

How to get rid of post-workout pain?

In order to achieve the desired result without stepping over oneself, sports club instructors advise:

• Proper and healthy nutrition, drinking enough water and maintaining a sleep schedule, this will help restore strength and saturate the body with essential amino acids;
• Going to the sauna or taking a hot bath promotes the elimination of toxins and accelerated recovery by improving blood circulation;
• relaxation through massage will help increase muscle elasticity, eliminating stiffness;
• warming up before exercise will reduce the risk of injury and relieve pain after exercise;
• Mandatory stretching after sports will help stretch the muscle fascia and relieve muscle spasms.

Warm up and cool down can be done with the massage roller. A large assortment of rolls of various shapes made of hypoallergenic materials is presented in the BLACKROLL® store at Kiev, st. M. Maksimovicha, 3g / 471. The company delivers in Ukraine and in the shortest possible time in Kyiv.

What is the right way to do a roller massage after a workout?

Roller massage technique is quite simple. Press on the roll with all your weight. Relax your muscles and move slowly. If a painful point is found, it is advisable to linger on it and work it out more carefully. It is necessary to roll out the muscle from all sides. This will ensure maximum relaxation of the muscle fascia.

The choice of massage roller depends on the level of training of the athlete and the individual pain threshold. So, when performing the rolling technique with a massage roller, it is better for an experienced athlete to give preference to a hard projectile, the material of which will not spring.