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).

Exercise can cause sore muscles.

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.  

Top Picks

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).

Exercise can cause sore muscles.

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.  

Top Picks

How can Izhevsk residents relieve swelling and pain in their legs after work? » News of Izhevsk and Udmurtia, news of Russia and the world – on the Izhlife website all the latest news for today

June 6, 2016 7:54 pm

Health

5 ways to reduce pain with massage, exercise and ice.

12 721

Summer is the time for long evening walks, morning runs and picnics. But often in the evening the legs “buzz”, swell and become “heavy” – there is no time for partying. We’ve put together five easy ways to reduce swelling and keep your legs light.

1. Foot baths

Contrast foot baths relieve tension and swelling, improve blood circulation in the legs.

Fill an ankle-deep bath with cool water and take 30-40 steps in place. Drain the water, fill the bath with warm water and also take 30-40 steps. Change water 3-4 times. You can add essential oils to the water – they will improve blood circulation and relax the muscles.

2. Massage

Massage in a matter of minutes will improve blood circulation, and the impact on certain points of the feet will reduce pain and fatigue.

Apply a light cream to your feet and then knead them vigorously with your fingers. Pay special attention to the rise of the foot – it is on this area that a large load falls during the day. Knead the feet should be slow, moving from the heel to the toes for 5-8 minutes.

3. Wipe with ice cubes

Ice can reduce leg swelling, invigorate and relieve pain after a long walk.

It is enough to raise your legs on a pillow or chair, apply ice to the foot or muscles for a couple of minutes (you can use frozen vegetables wrapped in a towel instead of ice). And you can freeze herbs in ice (for example, sage, chamomile or yarrow) and then the procedure will be even more pleasant!

4. Exercise “bike”

This exercise will relieve swelling of the legs and help you relax more quickly. Raise your legs up and begin the movement, simulating pedaling. Repeat 10 times back and forth.

5. Walk barefoot

Walking on a special massage mat will stimulate the nerve endings and relieve the condition after a long walk. It is enough to stand on such a rug for 5-10 minutes to feel the massage effect.

See the doctors for help!

But if the pain after a walk does not go away even after a few days or gets worse, it is better to consult a doctor. You can do this at the district clinic, at the traumatologist or on our website.

The Center newspaper and the IZHLIFE portal together with the Kirov Center for Traumatology, Orthopedics and Neurosurgery launched a new project Doctor on Call . From May 11 to August 10, Izhevsk residents will be able to receive a free consultation from doctors remotely – via the Internet or by phone.

How to ask a question?

Step 1. You can leave a question to a specific doctor in one of the convenient ways:

by leaving comments on this page;

• by calling 945-072;
• by sending it to [email protected]

Step 2. We will accept your question and forward it to the specialists of the Kirov Center for Traumatology, Orthopedics and Neurosurgery.

Step 3. After 24 hours from the receipt of the application, the answer will be published on the IZHLIFE portal in the “Doctor on Call” section.

Questions are accepted anonymously!

Share material:

• # Doctor on duty

Subscribe to IZHLIFE and get the news of Izhevsk where it is convenient

Why legs hurt and what to do to feel better

Likbez

Health

June 14

Where does the discomfort come from and when do you need to see a doctor urgently.

Pain in the legs can describe any discomfort in the area from the groin to the foot. Pain can vary in intensity, be constant or intermittent, or occur just a few years ago. It can affect only a small area or the entire leg. The pain can be dull, cutting, burning, tingling, or felt like numbness. Sometimes given in the buttocks, lower back or spine.

What it will be depends on the cause.

When to seek medical help

Sometimes you can wait until the nearest free window at the surgeon’s, and sometimes you need to immediately call an ambulance.

Call an ambulance immediately

• Pain prevents you from walking or putting your weight on your leg;
• there is an open wound on the leg, in the lumen of which a bone or tendon is visible;
• most of the leg is red and hot;
• you heard a loud clicking or grinding sound at the time of the injury;
• leg appears unusually pale and cold;
• my legs are swollen and I have trouble breathing.

Seek medical attention as soon as possible

• There are other signs of infection such as swelling, redness, a sudden fever in an area;
• the pain does not decrease, but only increases;
• shins hurt after prolonged sitting. For example, after a long journey by bus or air flight;
• pain in the legs appeared suddenly without any apparent reason.

Make an appointment with a doctor

• pain persists during or after walking;
• feet are often swollen;
• Dilated veins appeared on the legs, the touch of which causes discomfort.

Why my legs hurt

There can be incredibly many reasons. Here are the most common ones.

Convulsions

Muscle spasm causes convulsions. This usually happens:

• due to dehydration;
• lack of calcium, potassium, sodium and magnesium ions in the blood, for example after severe vomiting;
• muscle tension and heavy load.

Injuries

Injuries to the legs can result in bruising, strain, dislocation and fracture. In their place, there may be no visible damage, or there may be redness and swelling, or even an open wound.

Deep vein thrombosis

A coagulated blood clot clogs the vessel and causes pain. Especially often thrombosis occurs after prolonged bed rest, operations or long flights.

Varicose veins

Varicose veins visible to the naked eye. Blue knotty tortuous veins appear on the legs. In addition to pain, varicose veins can cause swelling, darkening of the skin, and itching.

Peripheral arterial disease

Arterial disease is characterized by intermittent claudication. It occurs due to severe pain during walking and other physical exertion.

Infection

Infection may be on the skin, in soft tissues (eg cellulitis or erysipelas) or directly in the bone. In the latter case, it is called osteomyelitis.

Diseases of the joints

A joint can simply be injured. It can also develop acute inflammation, such as bursitis. In addition, the joints are subject to degenerative changes – then when walking, pain and stiffness appear.

Nerve damage

Normally, nerve damage is caused by diabetes, and is also affected by bad habits such as smoking and alcohol abuse.

Compartment syndrome

Muscles are surrounded by a rigid, non-stretchable sheath – fascia. If, for example, severe bleeding occurs under the fascia or edema appears, compartment syndrome develops. Due to pressure, blood flow to the limbs is disturbed, and tissues begin to die.

In this case, the pain is very intense, and the leg feels pale and cold.

Growing pains

During intensive growth, children often experience pain and burning in the calves and feet. Especially often they are felt at night.

Tumor

Benign cysts and tumors, as well as malignant neoplasms in the femur and tibia, often present with pain. They also cause pathological fractures, when the bone becomes thinner and damaged even with a slight impact.

Displaced intervertebral disc

Displaced intervertebral disc can compress the sciatic nerve that goes to the leg. Although the problem is in the spine, in this case the leg hurts.

Perthes disease (Legg-Calve-Perthes)

Perthes disease is necrosis of the head of the femur, that is, the ball that forms the hip joint with the acetabulum on the surface of the pelvis. If the head is destroyed, then the femur flies out of the articular surface.

Usually the disease debuts at the age of 5-10 years, when the child begins to complain of pain and limp.

Epiphyseolysis of the femoral head

This is a fairly rare disease in which the femoral head seems to slip out of the acetabulum. This usually happens at 11-15 years of age. The main risk factor is obesity.

What to do right now if your legs hurt

Pain treatment will depend on the cause. Here’s what you can do at home yourself.

Rest

Just let your feet rest.