How can you alleviate muscle soreness after intense exercise. What are the most effective methods for reducing delayed onset muscle soreness (DOMS). Which supplements and recovery techniques actually work for post-workout pain relief.

Understanding Delayed Onset Muscle Soreness (DOMS)

Delayed onset muscle soreness, commonly known as DOMS, is a familiar phenomenon for many who engage in rigorous physical activity. This type of muscle soreness typically manifests 24-48 hours after exercise, particularly following intense workouts or when introducing new exercises to your routine. But what exactly causes DOMS, and how can we effectively manage it?

What Causes DOMS?

While the exact mechanisms behind DOMS are still debated in scientific circles, it’s primarily associated with eccentric contractions – movements that lengthen the muscle under tension. Common examples include:

• Lowering weights during resistance training
• Running downhill
• The lowering phase of push-ups or squats

These movements can cause microscopic damage to muscle fibers, triggering an inflammatory response that leads to the characteristic soreness and stiffness associated with DOMS.

Impact of DOMS on Performance

DOMS can significantly impact athletic performance in several ways:

1. Reduced range of motion in affected joints
2. Decreased peak torque (rotational force) production
3. Increased stress on other muscle groups as the body compensates
4. Potential for altered movement patterns, which may increase injury risk

Given these effects, finding effective strategies to manage and reduce DOMS is crucial for maintaining consistent training and performance.

The Role of Inflammation in Muscle Recovery

When discussing post-exercise muscle soreness, it’s essential to understand the role of inflammation in the recovery process. While often viewed negatively, acute inflammation is actually a critical component of muscle repair and growth.

Why is Inflammation Necessary?

Inflammation is the body’s natural protective response to tissue damage. In the context of exercise, it serves several vital functions:

• Increases blood flow to damaged areas
• Clears cellular debris from affected muscles
• Delivers oxygen and nutrients to support repair
• Initiates the muscle growth and adaptation process

While the discomfort associated with inflammation can be unpleasant, it’s important to recognize that this process is essential for muscle recovery and adaptation.

Balancing Inflammation and Recovery

The goal in managing post-workout soreness should not be to completely block inflammation, but rather to modulate it for optimal recovery. This approach allows the body to benefit from the natural healing process while minimizing excessive discomfort and performance impairment.

The Pitfalls of Common Pain Relief Methods

Many athletes and fitness enthusiasts turn to familiar pain relief methods to combat post-workout soreness. However, some of these approaches may not be as effective as previously thought, and in some cases, could potentially hinder recovery.

NSAIDs: A Double-Edged Sword

Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, aspirin, and naproxen are frequently used to manage muscle soreness. However, their effectiveness in this context is questionable:

• NSAIDs work by blocking enzymes that initiate inflammation
• This may reduce pain and swelling, but also impairs the natural recovery process
• Research shows little to no significant improvement in performance or pain relief with NSAID use
• Some studies suggest high doses of NSAIDs may actually inhibit muscle growth

A 2017 study found that participants taking a low dose of aspirin experienced twice the muscle volume increase compared to those taking a high dose of ibuprofen during resistance training. While more research is needed, this suggests that heavy NSAID use may interfere with training adaptations.

Ice Therapy: Cooling the Recovery Process?

Applying ice to sore muscles has long been a go-to method for reducing post-workout pain. However, recent research challenges the efficacy of this approach:

• Ice may temporarily numb pain, but it also constricts blood vessels
• Reduced blood flow can slow the delivery of nutrients and removal of waste products
• Some studies indicate that icing may actually delay muscle recovery

While ice might provide short-term relief, it may not be the most effective strategy for long-term recovery and adaptation.

Effective Strategies for Reducing Muscle Soreness

Instead of relying on traditional methods that may hinder recovery, consider these evidence-based approaches to managing post-workout muscle soreness:

1. Active Recovery

Engaging in light, low-intensity exercise following a strenuous workout can help alleviate muscle soreness:

• Increases blood flow to affected muscles
• Promotes the removal of metabolic waste products
• Helps maintain flexibility and range of motion

Examples of active recovery include gentle stretching, yoga, or low-intensity cardio such as swimming or cycling.

2. Proper Nutrition

Fueling your body with the right nutrients can significantly impact muscle recovery:

• Consume adequate protein to support muscle repair
• Include complex carbohydrates to replenish glycogen stores
• Stay hydrated to facilitate nutrient delivery and waste removal

Timing your nutrient intake, particularly consuming protein and carbohydrates within the post-exercise window, can enhance recovery.

3. Sleep and Rest

Quality sleep is crucial for muscle recovery and overall athletic performance:

• Aim for 7-9 hours of sleep per night
• Maintain a consistent sleep schedule
• Create a sleep-friendly environment (cool, dark, and quiet)

During sleep, the body releases growth hormone, which is essential for tissue repair and muscle growth.

Supplementation for Muscle Recovery

While a balanced diet should be the foundation of your nutrition strategy, certain supplements have shown promise in reducing muscle soreness and supporting recovery:

1. Fish Oil

Rich in omega-3 fatty acids, fish oil has potent anti-inflammatory properties:

• May help reduce muscle soreness and stiffness
• Can potentially improve range of motion
• Supports overall cardiovascular health

Aim for a daily dose of 2-3 grams of combined EPA and DHA from a high-quality fish oil supplement.

2. Collagen

Collagen supplementation may support connective tissue health and recovery:

• Can help reduce joint pain associated with exercise
• May improve recovery from tendon and ligament injuries
• Supports overall skin and bone health

Consider taking 15-20 grams of collagen peptides daily, ideally 30-60 minutes before exercise.

3. Curcumin

The active compound in turmeric, curcumin has powerful anti-inflammatory properties:

• May help reduce muscle damage and inflammation
• Can potentially alleviate joint pain
• Supports overall health due to its antioxidant properties

Look for a curcumin supplement with enhanced bioavailability, and aim for a daily dose of 500-1000 mg.

Optimizing Your Recovery Routine

To effectively manage post-workout muscle soreness and optimize recovery, consider implementing a comprehensive approach that combines multiple strategies:

Create a Balanced Recovery Plan

Develop a recovery routine that includes:

• Active recovery sessions
• Proper nutrition and hydration
• Adequate sleep and rest
• Targeted supplementation
• Regular stretching or mobility work

Tailor this plan to your individual needs and training schedule for best results.

Listen to Your Body

Pay attention to how your body responds to different recovery methods:

• Monitor your soreness levels and recovery time
• Adjust your approach based on what works best for you
• Be willing to modify your training intensity when needed

Remember that everyone’s body responds differently, so what works for one person may not be ideal for another.

The Future of Muscle Recovery Research

As our understanding of exercise physiology and recovery mechanisms continues to evolve, new strategies for managing muscle soreness are likely to emerge. Ongoing research in areas such as genetics, personalized nutrition, and advanced recovery technologies may lead to more targeted and effective approaches in the future.

Emerging Areas of Study

Some promising areas of research in muscle recovery include:

• Gene expression profiling to predict individual recovery needs
• Microbiome research and its impact on muscle health and recovery
• Advanced wearable technology for real-time recovery monitoring
• Novel nutritional compounds and their effects on muscle repair

As these fields progress, we may see more personalized and efficient recovery strategies developed.

The Importance of Ongoing Research

Continued scientific investigation is crucial for:

• Challenging long-held beliefs about recovery methods
• Developing evidence-based strategies for managing muscle soreness
• Improving athletic performance and reducing injury risk
• Enhancing overall health and well-being for active individuals

Staying informed about the latest research can help you make more educated decisions about your recovery practices.

In conclusion, managing post-workout muscle soreness requires a multifaceted approach that goes beyond traditional pain relief methods. By understanding the role of inflammation in recovery, implementing effective strategies like active recovery and proper nutrition, and considering evidence-based supplements, you can optimize your body’s ability to repair and grow stronger. Remember to listen to your body, stay informed about the latest research, and be willing to adjust your approach as needed. With the right combination of strategies, you can minimize muscle soreness, enhance recovery, and maximize your training results.

Sore Muscles from Exercise? Here’s What Helps—And What Doesn’t

After intense exercise, it’s tempting to reduce muscle pain by whatever means necessary to stay on a training regimen or routine. But common pain-relieving practices like taking ibuprofen or using ice may not be best post-workout. Instead, research shows that supplements like fish oil, collagen, and curcumin, along with active recovery methods, are more efficacious in alleviating muscle tenderness. Here’s how. 

Exercise is just as hard as it is beneficial to the body. It puts direct stress on muscles, tendons, bones, and ligaments, and initiates internal stress and inflammation. [1] Those who train regularly are more resilient when it comes to managing and recovering from this exercise-induced stress. But no matter how trained you are, engaging in rigorous exercise, specifically excessive eccentric contractions (AKA EECs, types of exercises that lengthen the muscle, as in lowering a dumbbell during a bicep curl or running down a hill) can cause delayed-onset muscle soreness (DOMS). [2] DOMS is especially relevant when training intensity ramps up or at the start of the season after a period of rest [3]. 

Most people have likely experienced DOMS in their life. If you’re not sore immediately after a workout but start to feel it roughly two days later, that’s DOMS. Symptoms can range from slight tenderness to debilitating pain and tightness, typically peaking 24-48 hours after exercise. [3,4]  

DOMS can also impact athletic performance, manifesting as an impaired range of motion of joints, reduced peak torque, and stress on other muscles as the body compensates for sore areas. [3]  Although it’s established that DOMS stems primarily from EECs, the exact internal mechanism of how that pain is produced is still up for debate. Some theories attribute this soreness to lactic acid buildup, tissue or muscle damage, muscle spasms, or inflammation; but it’s likely a combination. [3] 

While DOMS can often resolve on its own through rest, many people, especially athletes, want to speed the process along. And they do that by trying to block inflammation. But acute inflammation from exercise is actually needed for the body to recover and grow muscles, and blocking or delaying that process from happening can inhibit that recovery and muscle growth. 

Inflammation is the body’s natural, protective immune response to illness or injury in the body. [5] During intense exercise, muscle fibers and cells are damaged, spurring the inflammation process. This inflammation helps the body to repair the damaged muscle by increasing blood flow to the area, clearing out cellular debris or waste from the affected area, replenishing oxygen, and providing fuel to the muscles. [5] This process often causes swelling, pain, redness, and heat at the site of the injury. 

This is uncomfortable, but this acute inflammation is needed for muscles to repair themselves and grow back stronger. The goal shouldn’t be to block inflammation altogether, but rather to get it under control as soon as possible.  

Non-steroidal anti-inflammatory drugs (NSAIDs) are over-the-counter drugs like ibuprofen, aspirin, naproxen, and diclofenac and are frequently used by athletes. They work by blocking certain enzymes (COX-2) that initiate the body’s inflammatory response. [6] This helps to reduce that pain and swelling associated with muscle soreness, but it also means that the impacted muscles aren’t getting that extra blood flow, oxygen, nutrients, and debris clean-up crew. 

A review of the scientific literature on NSAIDs and sport performance measures like maximum performance and self-reported pain found that there were no significant differences between NSAID groups and control groups for these measures.[7] Though this research is still evolving, there is currently no apparent evidence that NSAIDs offer a performance boost or even a significant pain relief in some situations. And a small study indicates that a large NSAID dose attenuates muscle gains from resistance training.  

A randomized controlled trial published in 2017 investigated the effects of a daily high dose of ibuprofen (1,200 mg—a safe 24-hour dose) or a low aspirin dose (75 mg) for eight weeks in healthy adults undergoing resistance training. [8] Researchers measured participants’ muscle volume and strength as well as inflammatory markers at the beginning and end of the study. Results showed that, at the end of the study, muscle volume was twice as large among those taking the low dose of aspirin compared to the high dose of ibuprofen. 

Limitations to this study include a small sample size, lack of a control group (AKA a group who didn’t receive medication but still participated in resistance training), and comparison of two doses of two different medications. But this study does provide evidence for avoiding consistently high intake of NSAIDs for muscle growth. 

Key takeaway: NSAID use for occasional muscle soreness is safe and may offer some pain relief, but consistent NSAID intake does not seem to improve sport performance indicators. In fact, consistent high doses of NSAIDs may even inhibit muscle growth. 

Icing sore muscles or taking cold baths interferes with the body’s inflammatory response. Ice causes blood vessels to constrict, limiting blood flow and mediators of the inflammation process to the area being treated. But this cold and constriction can be effective in ameliorating muscle pain, swelling, and heat in affected muscles. So yes, they can help to soothe and reduce exercise-induced pain for short-term recovery, like between matches or on race days. However, it may be best to skip icing on a regular basis as a preventative measure for pain to maximize training results.

A study from 2013 looked at the impact of applying cold packs after exercising arm muscles compared to no ice. [9] Results showed that those who iced had higher subjective fatigue three days later and blood measures that indicated delayed recovery compared to those who trained without ice. A 2017 study showed that cold water immersion was no more effective than a standard active recovery (warm down) after resistance exercises. 

A few recent small studies and animal studies have even indicated that icing after training results in lower muscle volume gains and reduced strength after exercise compared to no icing. [9,10] Read more about cold and sauna therapy here. 

Key takeaway: Ice and cold water immersion can be valuable short-term recovery tools between events, but aren’t beneficial as preventative or cautious practices—and may even interfere with beneficial muscle adaptations from exercise. 

*Acute inflammation is needed for muscle recovery. However, for injuries and in situations where that inflammation may be doing more harm than good, NSAIDS and ice can be beneficial in controlling that inflammation. Talk to your healthcare provider for more information. 

Active recovery

It doesn’t get more back to the basics than this: take time after a workout for active recovery. Exercise increases blood flow to the working area, which is beneficial to initiate the recovery process. In fact, research shows that active recovery of 20 minutes post-exercise using the fatigued muscles is more effective in reducing DOMS compared to working other muscle groups. [11] So if you cycle to fatigue, for example, an effective active recovery could be cycling at a lower intensity for 20 minutes. 

A review including 99 studies showed significant decreases in DOMS in athletes who participated in active recovery methods. The best recovery methods are dependent on the sport and athlete, but proper active recovery should help muscles feel more rested for the next training session and help an athlete stay injury-free. 

Fish oil supplements

Studies show that taking fish oil supplements rich in omega-3 fatty acids DHA and EPA may reduce muscle soreness and improve measures of muscle recovery, like range of motion. This is likely due to the positive impact these fatty acids have on inflammatory and immune processes.[1,2,12] 

However, the optimal dose of this supplement isn’t clear yet. A seven-week randomized controlled trial found that a 6g fish oil supplement lowered soreness ratings after exercises compared to lower supplemental doses of 2g or 4g per day. [1] However, other studies have shown that ~1g or 2g daily fish oil supplements may still be beneficial for perceived pain after exercise.[2,12] Talk to a healthcare provider or registered dietitian for questions on what dose may be best for you. And check out this article on the heart health benefits of fish oil. 

Collagen supplements

Collagen is a type of protein that supports connective tissues (including tendons and ligaments). Collagen supplements, often sold as powders, appear to reduce joint pain in athletes, both during physical activity and at rest. 

Separate studies show that supplementation regimens of 5g of collagen peptides per day for 12 weeks and 10g of collagen hydrolysate per day for 24 weeks are both viable options to significantly improve measures of joint-related pain.[13,14] Collagen supplements can be taken any time of day, before or after a workout.

Curcumin supplements

Curcumin is the main active compound in turmeric and has antioxidant and anti-inflammatory effects in the body. A systematic review of 11 studies found that curcumin supplementation of 150-1,500 mg per day reduces perceived muscle pain and muscle damage while increasing muscle performance.[15] Study investigators concluded that curcumin plays an important role in controlling inflammation and protein breakdown associated with muscle damage. Read more about curcumin’s effect on inflammation here.

Foam rolling 

This is a self-messaging technique used to target fascia, the connective tissue around the muscles. Foam rolling can bring oxygenated blood into your fascia and may help to reduce the perception of muscle pain. This can also be done with tennis balls, lacrosse balls, or massage sticks.

While it is a well-accepted technique among athletes and trainers, the scientific literature on foam rolling is still emerging. Though some studies have shown that it does improve range of motion and pain indices, others do not show a significant effect.[16] Either way, foam rolling is generally safe to practice. To get the most benefit, roll out fatigued muscles for 20 minutes after exercise. 

• Exercise induces acute inflammation, which is needed for recovery and muscle growth.
• NSAIDs like ibuprofen are designed to block that inflammation, and while they are safe to use for occasional relief, consistent use is not beneficial for athletes or muscle growth.
• Ice and cold water immersions aren’t beneficial as a preventative measure of reducing muscle pain but can be beneficial as a short-term recovery method.
• Active recovery and self-massaging techniques like foam rolling increase blood flow to the fatigued muscle and can help relieve symptoms of DOMS.
• Fish oil, collagen, and curcumin supplements all appear to improve pain in athletes.

Molly Knudsen, MS, RDN

Molly is a Content Writer and Team Nutritionist at InsideTracker. As a Registered Dietitian, Molly enjoys connecting people to the food they eat and how it influences their biomarkers. When she’s not writing about the latest nutrition science, she’s likely in the middle of a yoga flow or at the beach with a good book.

References

[1] https://pubmed.ncbi.nlm.nih.gov/32727162/

[2] https://www.ncbi.nlm.nih.gov/pubmed/27085996

[3] https://pubmed.ncbi.nlm.nih.gov/12617692/

[4] https://www.ncbi.nlm.nih.gov/pubmed/11701094

[5] https://www.ncbi.nlm.nih.gov/books/NBK556083/

[6] https://www.ncbi.nlm.nih.gov/pubmed/30002579

[7] https://www.ncbi.nlm.nih.gov/pubmed/32346802

[8] https://pubmed.ncbi.nlm.nih.gov/28834248

[9] https://pubmed.ncbi.nlm.nih.gov/22820210

[10] https://pubmed.ncbi.nlm.nih.gov/33764172

[11] https://pubmed.ncbi.nlm.nih.gov/27706260/

[12] https://pubmed.ncbi.nlm.nih.gov/19451765/

[13] https://pubmed.ncbi.nlm.nih.gov/18416885/

[14] https://pubmed.ncbi.nlm.nih.gov/28177710/

[15] https://www.ncbi.nlm.nih.gov/pubmed/32075287

[16] https://pubmed.ncbi.nlm.nih.gov/26618062/

Muscle Soreness After Exercise: Causes and Treatments

If you’ve ever done a new or tough workout, you’re probably not a stranger to sore muscles that hit you afterward. Maybe you were achy before you even left the gym. Or maybe you felt great after your workout but couldn’t lift your arms above your head by the time you got out of bed the next day. Both scenarios are normal. 

Although post-exercise muscle soreness is expected, let’s not pretend it’s pleasant. If you’re like most people, you want to know what you can do to make it go away — and fast. 

Here, learn about the different types of muscle soreness, what causes muscle soreness after exercise, and what you can do to prevent and treat it, especially with exercises from Hinge Health physical therapists. 

Acute vs. Delayed Onset Muscle Soreness 

There are two types of muscle soreness: acute (right away) and delayed onset muscle soreness (sometimes called DOMS). You can experience either type of soreness after a workout that’s challenging for you. Both types are a good thing — they signal that you’re getting stronger — but they do differ in a few ways. Here’s how: 

• Acute muscle soreness is usually felt immediately after you’re done exercising. It’s caused by a buildup of certain substances within your muscle, such as lactic acid, during high-intensity exercise. This type of muscle soreness resolves quickly — usually within a couple of hours. 

• Delayed onset muscle soreness (DOMS) usually starts about 12 hours after your workout and peaks around 48 hours post-workout. Rather than being related to lactic acid, DOMS is caused by changes in your muscles and the resulting repair process your body goes through. 

Tell Me More About My Sore Muscles

Post-exercise muscle soreness may seem like a sick joke. You’re doing something good for your body. Why does it have to hurt? The answer depends on what type of muscle soreness you experience. 

Acute muscle soreness is often due to a buildup of lactic acid. This is a substance that’s produced in your muscle cells and red blood cells that forms when your body breaks down carbohydrates to use for energy during exercise. After a hard workout, your muscles may have a lot of lactic acids built up. While this can contribute to temporary soreness, it generally clears out a couple of hours after stopping activity.

“Delayed onset muscle soreness is most likely due to the tiny microtears that can form in muscles,” explains Steven Goostree, PT, DPT, a physical therapist at Hinge Health. This creates an inflammatory response that’s the source of your discomfort. While microtears may sound like a bad thing, it’s not. The process your body goes through to repair those tiny tears is the very thing that makes your muscles stronger. 

So, ‘No Pain, No Gain’ — Right?

It’s important to know that if you’re not sore after a workout it doesn’t mean you’re not getting stronger or that you’re not challenging your body enough. “No pain, no gain” is a myth. Our Hinge Health physical therapists tell members all the time that more soreness is not equivalent to a better workout. So keep on moving!

How to Heal Your Sore Muscles

As frustrating as achy muscles can be, try not to let the soreness discourage you. And let’s not forget the silver lining: As you get stronger and your muscles become accustomed to different types of movements, you’re less likely to experience muscle soreness after exercise.

In the meantime, your muscle soreness will most likely peak between 24 and 72 hours after your activity and ease up on its own. But here are additional steps you can take to promote relief from sore muscles: 

• Stay active. If you’re sore, you may not want to jump right back into an intense workout. “But light activity, such as walking, may make you feel better since it increases blood flow to the area,” advises Dr. Goostree.

• Rub it out. Massaging a sore muscle can help relieve tightness and increase blood flow to the area, which can help with recovery. A 2017 study published in the Frontiers in Physiology journal found that a massage within 24 hours of intense exercise helped reduce soreness.

• Stretch. Light basic stretches that you hold for a few seconds can help increase blood flow to sore areas without overstressing muscles, says Dr. Goostree. Many Hinge Health members report using their exercise playlists for post-workout stretches. 

• Heat. While ice is often recommended to reduce inflammation, heat is often preferred for post-exercise soreness since it increases blood flow to the area, says Dr. Goostree. Even a warm bath or hot shower can help.

• Over-the-counter (OTC) creams and gels. Look for one that contains menthol or capsaicin, such as IcyHot and Aspercreme, to help ease muscle soreness. A 2020 study published in the Journal of Strength Conditioning and Research found that OTC creams and gels helped speed up recovery from exercise-induced microtears in the muscle.

• Compression garments. These are typically made from nylon, spandex, or similar material and fit tightly around the skin to apply gentle pressure to certain muscle groups. A 2016 review published in Physiology and Behavior concluded that they help to decrease post-workout muscle soreness. “This is probably due to increased blood flow from compression to the area,” says Dr. Goostree.

What About Pain Medication? 

You may be tempted to pop an over-the-counter pain reliever such as ibuprofen (Advil, Motrin) to help relieve pain and muscle soreness after a workout. It might be worth reconsidering, though. 

One study found that ibuprofen did not alter muscle soreness among ultramarathoners, and was actually associated with higher levels of inflammation after running. Other studies point to long-term consequences of using NSAIDs for DOMS, such as a greater likelihood of experiencing kidney damage. 

Nonsteroidal anti-inflammatories (NSAIDs) such as ibuprofen work to stop the inflammatory process in the body, but your body needs the inflammatory response to repair muscle. Inhibiting inflammation can negatively affect long-term tissue healing, especially when higher dosages are used, according to the British Journal of Sports Medicine.

When to See a Doctor

Sore muscles are a sign that you’ve challenged them and they’re being built up. As unpleasant as the post-workout soreness is, it’s usually a good thing. In some cases though, pain can indicate that you’ve injured muscles, tendons, or even joints. See your doctor if: 

• Your muscle soreness lasts for more than a week

• Your pain is so bad you can’t move or do normal day-to-day activities

• You are dizzy or have trouble breathing

• Your sore muscles are red, swollen, or warm to touch 

• You notice pain in a surrounding joint, over the bones, or in a tendon

• Pain doesn’t seem to get better with at-home treatments, such as those mentioned above

How to Prevent Sore Muscles When You Exercise

As reassuring as it may be to know that sore muscles are actually a good thing, acute soreness, and DOMS are still unpleasant. Here’s what Hinge Health physical therapists recommend to minimize post-exercise pain and discomfort while building muscle and maximizing recovery: 

Warm-up. It increases blood flow to your muscles and reduces the risk of injury. “I recommend light cardio, such as a slow walk or cycling at a low setting on an exercise bike,” says Dr. Goostree. Contrary to popular belief, you don’t need to stretch as a part of your warm-up. Experts say that it doesn’t reduce your chances of developing muscle soreness. 

Drink plenty of water. It helps loosen joints and transports nutrients that your body needs to promote muscle healing. “Your muscles need a lot of water so if you are dehydrated, it can trigger cramps,” explains Dr. Goostree. 

Think light. Just did a tough workout? While you may want to wait 48 hours before the next one, you still want to do some light exercise that involves the sore muscles. So if you’re sore after a long run, take a short walk or bike ride and focus on strengthening your upper body muscles for a few days instead of vegging out on the couch.

Apply moist heat. Moist heat such as a warm towel or a hot water bottle may prevent soreness better than dry heat sources. If you’re worried about DOMS, it’s best to do this right after a workout as opposed to waiting until later in the day, according to a study published in the Journal of Clinical Medical Research. 

Cool down. “It’s very important to stretch after you exercise since muscles are more relaxed and flexible,” says Dr. Goostree. Research shows it can help reduce post-workout muscle soreness and aid in recovery.

Recover from Exercise with Movement

Dynamic stretches are any movement-based type of stretching that uses your muscles to bring about a stretch. They can help prevent and treat muscle soreness, says Dr. Goostree. The best muscle groups to focus on depend on your workout and personal factors, but the given exercises target large muscle groups that help most people. Those can be done before exercise if it feels good for you, or after exercise to prevent and alleviate soreness.  

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

PT Tip: Pile on the Protein

“Protein makes up the building blocks of your muscles. It helps increase muscle fibers, which enhances muscle strength and stability,” Dr. Goostree explains. Aim to get an extra serving of protein within 45 minutes of a hard workout. Try a protein shake, Greek yogurt, or a salad topped with grilled chicken breast. Be careful though about eating too much protein on a regular basis, especially if you are prone to kidney disease (talk to your doctor about this if you’re not sure).

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This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

Frequently Asked Questions

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References 

1. Delayed Onset Muscle Soreness. (n.d.). American College of Sports Medicine. Retrieved from https://www.acsm.org/docs/default-source/files-for-resource-library/delayed-onset-muscle-soreness-%28doms%29.pdf

2. McCallum, K. (2021, October 19). Is Lactic Acid Buildup Really What Causes Muscle Soreness After a Workout? Houston Methodist. https://www.houstonmethodist.org/blog/articles/2021/oct/is-lactic-acid-buildup-really-what-causes-muscle-soreness-after-a-workout/ 

3. Guo, J., Li, L., Gong, Y., Zhu, R., Xu, J., Zou, J., & Chen, X. (2017). Massage Alleviates Delayed Onset Muscle Soreness after Strenuous Exercise: A Systematic Review and Meta-Analysis. Frontiers in Physiology, 8. doi:10.3389/fphys.2017.00747

4. Gillis, D. J., Vellante, A., Gallo, J. A., & D’Amico, A. P. (2020). Influence of Menthol on Recovery From Exercise-Induced Muscle Damage. Journal of Strength and Conditioning Research, 34(2), 451–462. doi:10.1519/jsc.0000000000002833

5. Marqués-Jiménez, D., Calleja-González, J., Arratibel, I., Delextrat, A., & Terrados, N. (2016). Are compression garments effective for the recovery of exercise-induced muscle damage? A systematic review with meta-analysis. Physiology & Behavior, 153, 133–148. doi:10.1016/j.physbeh.2015.10.027

6. Nieman, D. C., Henson, D. A., Dumke, C. L., Oley, K., McAnulty, S. R., Davis, J. M., Murphy, E. A., Utter, A. C., Lind, R. H., McAnulty, L. S., & Morrow, J. D. (2006). Ibuprofen use, endotoxemia, inflammation, and plasma cytokines during ultramarathon competition. Brain, Behavior, and Immunity, 20(6), 578–584. doi:10.1016/j. bbi.2006.02.001

7. Lipman, G. S., Shea, K., Christensen, M., Phillips, C., Burns, P., Higbee, R., Koskenoja, V., Eifling, K., & Krabak, B. J. (2017). Ibuprofen versus placebo effect on acute kidney injury in ultramarathons: a randomised controlled trial. Emergency Medicine Journal, 34(10), 637–642. doi:10.1136/emermed-2016-206353

8. Dubois, B., & Esculier, J.-F. (2019). Soft-tissue Injuries Simply Need PEACE and LOVE. British Journal of Sports Medicine, 54(2), bjsports-2019-101253. doi:10.1136/bjsports-2019-101253

9. Kormos, W. (2015, July 17). Ask the doctor: Stretching before exercise Harvard Health. https://www.health.harvard.edu/staying-healthy/ask-the-doctor-stretching-before-exercise

10. Petrofsky, J., Berk, L., Bains, G., Khowailed, I. A., Hui, T., Granado, M., Laymon, M., & Leea, H. (2013). Moist Heat or Dry Heat for Delayed Onset Muscle Soreness. Journal of Clinical Medical Research, 5(6), 416-425. doi:10. 4021/jocmr1521w

11. Sands, W. A., McNeal, J. R., Murray, S. R., Ramsey, M. W., Sato, K., Mizuguchi, S., & Stone, M. H. (2013). Stretching and Its Effects on Recovery. Strength and Conditioning Journal, 35(5), 30–36. doi:10.1519/ssc.0000000000000004

12. Rhabdomyolysis. (2019, April 22). Centers for Disease Control and Prevention. https://www.cdc.gov/niosh/topics/rhabdo/who.html

causes, types of pain and tips on how to relieve muscle pain

You cannot completely get rid of muscle pain after a good workout. Unless you stop exercising.

But it is possible to make the pain less severe and pass faster. In this article, I will give some recommendations that work for me and my clients.

CONTENTS

Why muscles hurt after exercise

Articles on medical websites talk about adenosine *** acid and changes in blood pH. All this is very interesting, but incomprehensible.

Let’s keep it simple – on the example of Spider-Man. It will help you understand why muscles ache after intense physical activity, as well as why this is normal and inevitable. We need an episode from the second part, where the main character stops the train flying into the abyss. In general terms, the same thing happens with Peter Parker at this moment as with our muscles during and after exercise.

Four points are important to us.

🕸 Movie

Spiderman releases webs to stop the train.

💪 At training

We pick up the barbell and start lifting it.

🕸 In the movie

Spider-Man keeps the web to the limit. He strains so hard that his suit is torn. Happy ending, the train stops, people are saved.

💪 In training

We lift the bar and apply maximum effort. Muscles are stretched and begin to “crack” – microtrauma occurs at the level of muscle fibers. Happy end: we lifted the bar, rep completed.

🕸 In the movie

Spider-Man is exhausted and falls without strength. It seems that he will need to eat well and sleep in order to recover from this feat.

💪 At training

After training, the muscles hurt from microtrauma – they need high-quality recovery to build up lost fibers. And new ones along with them.

🕸 In the movie

This was not in the movie, but you can guess: after the episode with the train stop, Spider-Man became stronger and more resilient than than he was before.

💪 In training

Muscles become stronger, more resilient and larger every time they receive microtraumas, and then recover.

During training, the muscles are under stress, so microtrauma occurs – small tears in the fibers. Then they are restored: new fibers “grow” and a little more on top. Due to this, the muscles grow and become stronger.

And during recovery, the muscles hurt – like any injury, while it heals. Some get off with mild discomfort, others experience severe muscle pain, and still others cannot move at all. Sometimes it happens that the temperature rises – it depends on how the recovery of the body proceeds in a particular person.

How to prevent muscle pain after exercise

We found out that muscles hurt while they are recovering, which means that we need to help our body in this. It is unlikely that it will be possible to completely relieve muscle pain, but it can be alleviated. I will give you 4 recommendations.

Work 15-20 reps on your first workouts . The muscles are not yet ready for intense loads, and if they are overloaded, there will be more microtraumas, and the pain will be stronger. It is optimal to work with a weight with which you can do 15-20 repetitions: this way you load, but do not overload the muscles. And already in the next workouts, when the pain passes, go to the standard 8-12 repetitions.

Get enough sleep – at this time the body is restored. Getting enough sleep is the best way to reduce muscle soreness after exercise. The faster the body recovers from exercise, the faster you get rid of pain. And sleep is the most natural way to recover.

It’s not about just taking a nap after a workout – you need to regularly follow the rules of healthy sleep:

• Duration – 7-9 hours
  The body needs to go from REM sleep to deep sleep 5-6 times in order to get enough sleep. One phase lasts 90–120 minutes.
• Observe the regime
  Go to bed and wake up at about the same time. When your circadian rhythms are in tune, falling asleep and waking up is much easier.
• Sleep in total darkness
  So melatonin is better produced, and a person sleeps better. If there are no blackout curtains at home, I advise you to buy a sleep mask.
• Sleep at 19-21°C
  Research shows that this is the temperature at which thermoregulation works best for quality sleep.

Eat right so your muscles have the material to rebuild. To restore muscles after microtrauma, the body needs resources, and they are taken from food. The two main pillars of good nutrition are:

1. Enough calories.
2. The correct ratio of proteins, fats and carbohydrates:
   50% carbohydrates, 30% proteins, 20% fats.

Take supplements to bring recovery to the ideal . In addition to proteins, fats and carbohydrates, the body needs a whole list of trace elements. In theory, you can get them with a diet that consists of regular store-bought products, but in practice, you are tormented to study and select them. It is easier to take dietary supplements pointwise, in which the necessary microelements are concentrated.

❗ Do not buy dietary supplements based on advice from articles on the Internet. They need to be selected specifically for your body. Make an appointment with a nutritionist, take tests – and you will be given a personal prescription.

I advise you to go through a health check-up at least once a year, because the needs for micronutrients change: today you lack omega-3, and in a year everything is fine with omega-3, but not enough vitamin D3.

What to do if the muscles already hurt

The advice above is correct, but when getting up from the couch right now is akin to a feat, there is no time for healthy sleep and BJU. Here’s what you can do to reduce muscle soreness after a workout if your arms are stiff and your legs refuse to walk right now.

Move more. The tenth step on aching legs no longer brings as much suffering as the first. And on the hundredth step, you don’t even notice the pain. So the best way to relieve pain is to endure it.

Chest hurts. Exercise with an emphasis on stretching the pectoral muscles. Do simple physical exercises: swings to the sides and up and down, stretch. The first repetitions should be calm and accurate (but it won’t work out differently, it hurts), then you need to gradually increase the amplitude and sharpness of movements – as a result, 5-10 minutes is enough to feel relatively comfortable.

Arms hurt – biceps and triceps. Do the same: first just bend and unbend your arms, then stretch them – and you will be able to use cutlery normally at breakfast.

Legs hurt. Just get up and go somewhere.

A selection of recovery exercises is available in the Spirit app. Woke up in the morning with muscle pain – open a set of exercises, complete it in 10-15 minutes – and that’s it, the day is saved.

During the day, do not stay too long: get up more often to shake your muscles. If you take long breaks and sit still, then the muscles will “stagnate” and hurt with every movement, like for the first time. That is why muscles hurt the most in the morning – they stagnate after several hours of sleep.

Take anti-inflammatory drugs. Muscle microtrauma as a result of training leads to inflammation, which is why they hurt. Relieve inflammation appropriate means – for example, “Nimesil” or its analogues. These drugs are sold in a pharmacy without a prescription, you just have to crawl to it 🙂 Do not forget to carefully study the contraindications and side effects before use.

Warm up well in the sauna. Heat helps relieve muscle pain, but only for a moment. As soon as the body cools down to normal temperature, the pain will return. This advice can be applied, but don’t count on it too much.

How to distinguish “normal” muscle pain from injury

It happens that beginners attribute the injury to ordinary pain after training and make themselves worse. Or vice versa: there is no injury, but it hurts as if there is. Therefore, you need to figure out which muscle pain is normal, and which one is worth worrying about.

Normal muscle pain makes itself known, but does not feel like something serious. It is even pleasant to some extent – you experience a kind of pleasure when you stretch through this pain.

Such pain complicates movement, but does not limit them. Let’s say if your chest muscles hurt after a workout, then spreading your arms to the sides will be hard, but you can do it.

In general, normal muscle pain is like pulling at maximum speed.

If you have such pain, then everything is fine, it will pass.

Anxious muscle pain. But other manifestations may be the result of serious injuries: sprain or rupture of ligaments, muscle damage: ↓

it hurts even when you don’t move;

the pain is so severe that it is impossible to move through it;

pain in a specific place. During normal recovery, the entire muscle group hurts, and if one place hurts, it looks like an injury;

the pain doesn’t last long. Usually the peak of pain occurs on the second or third day, and on the fourth or fifth it gradually subsides. If the pain does not subside for a week – it’s time to deal with it.

Banal but correct advice: if something is wrong, go to a specialist. It is better to know that everything is fine than to suffer the consequences later.

Is it possible to train if the muscles hurt

If your muscles hurt due to a sports injury, then you should not train so as not to aggravate it. If it’s about suspected injury, it is also better to suspend training until the reasons are clarified.

If, after a previous workout, the muscles hurt so much that it is very difficult to move, or even the temperature rises, you should not torment the body, it is better to let it recover calmly.

In other cases, you can train with muscle pain. If necessary, you can adjust the training: reduce the intensity, reduce the weight, or work out the muscle group that does not hurt.

If you are from Moscow, come to Spirit. for restorative group workouts with a roll or for relaxing yoga. In the group, the participants work together, and the coach sets the tone for the entire program.

Main

1. Muscle pain after a workout is a natural process. During the load, microtraumas occur, and while they heal, the muscles hurt.

2. The pain will pass faster and will not be as severe if you sleep enough, eat right, and the body receives trace elements in the right amount.

3. If you just started exercising or came to training after a break, work with weights for 15-20 repetitions. The muscles are not yet ready for maximum loads, and if you take large weights, there will be more microtraumas, and the pain will be stronger.
4. If you just started exercising or came to training after a break, work with weights for 15-20 repetitions. The muscles are not yet ready for maximum loads, and if you take large weights, there will be more microtraumas, and the pain will be stronger.
5. With muscle pain, it is important to move. At first it will be unpleasant, but very soon the pain will become much weaker. This is better than letting the muscles “stagnate” first, and then howling with each movement.
6. You can train with muscle pain. But whether it is necessary – depends on you. If you do not need, then you can not train 🙂

Thank you, we will write more!

reasons how to relieve or relieve

Muscle pain is common after the first workout. 48-72 hours after exercise, your body begins the process of repairing muscle fibers. No, you didn’t hurt your muscles, it’s just that for them it’s a new sensation, and they need to recover. But how to relieve or reduce pain after a workout? Let’s talk about effective methods!

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Nutrition

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Some people believe that post-workout pain is the number one indicator of exercise success. We find out if this is true, and what to do to reduce pain after a workout.

Contents of the article

Have you decided to go in for sports, but the very next day you want to quit everything because of unpleasant muscle pain? There is no need to despair – soon the body will get used to regular loads. In the meantime, we will tell you how to remove or reduce muscle pain after the first workout.

Where does the pain come from after training the next day

Why do muscles hurt after training? Many people mistakenly believe that muscle pain is caused by a buildup of lactic acid, but this is not entirely true. Muscle pain after physical activity, or delayed muscle pain syndrome, occurs due to microscopic damage. Usually, pain appears after changing the training regimen, increasing physical activity and its intensity.

Severe muscle soreness after exercise occurs after 1 or 2 days and usually lasts 3 to 5 days. Of course, the pain can be mild, depending on the difficulty level of your last workout.

Delayed muscle pain after exercise should not be confused with sharp and acute pain during exercise – it can be both severe tension and sprain. This pain won’t go away on its own.

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Mechanisms of occurrence of DOMS

Delayed onset muscle soreness syndrome (DOMS) usually occurs in the morning after intense exercise and reaches a peak within 48 hours. Previously, it was believed that the main cause of pain is an excess of lactic acid, which, under intense stress, does not have time to be removed from the muscles. This is not the only explanation, pain can also be caused by muscle spasm, connective tissue damage, and inflammation. Scientists suggest that pain can be caused by several reasons at once.

Now the main cause of pain in the muscles after a workout is considered to be microtraumas that occur during an unusual load. Microruptures of muscle fibers trigger biochemical reactions: vascular permeability increases, enzymes are activated and thromboxanes, prostaglandins leukotrienes (pain triggers) are formed.

Which muscles hurt after a workout?

Pain occurs in those muscles that were involved in training. In the morning you will feel which muscles were injured and which were not. Just do not take krepatura as an indicator of the success of classes! In fact, the pain the next day after a workout says, rather, that the muscles received an unusual and too intense load. Over time, pain after training will cease to occur – this will mean that the muscles have become stronger and more resilient.

Pain in the muscles of the legs after the first workout

If you focused on the muscles of the legs and buttocks, then in the morning after training you will have pain in the legs. Usually the muscles on the front and back of the thigh and, of course, the gluteal muscles hurt.

Post-Workout Arm Pain

If you’ve been hard at push-ups or planks, you’ll wonder how to relieve post-workout pain in your biceps, ulna, serratus anterior, triceps, and deltoids.

Pain in the muscles of the back after training

Usually the latissimus dorsi muscles hurt after planks, boats, push-ups and exercises with dumbbells. Muscle pain after training in the back should pass in 2-3 days. If later the discomfort remains, then you need to consult a doctor – you may have pulled a muscle.

Joint pain after exercise

If post-workout muscle pain is normal, joint pain is not at all. Be sure to consult with your doctor. Possible causes of joint pain:

• various injuries – from bruises to dislocations or fractures;
• inflammation of the joints or arthritis;
• joint deformity due to intense and regular exercise.

In all cases, medical attention is needed.

How to get rid of pain after exercise

Options for how to relieve pain after exercise largely depend on its intensity. Sometimes you have to apply all the tricks in turn to alleviate your condition.

Active recovery

A simple life hack on how to relieve muscle pain after a workout – do the workout again, but in a simplified version so as not to harm yourself. Light physical exercise will make the blood circulate faster and help damaged muscles recover faster. The optimal physical activity is running, swimming or yoga.

Massage

How else can you reduce muscle pain after a workout? Massage helps to relax and recover after heavy loads. No wonder professional athletes go to massage sessions every week. You can make an appointment with a specialist or do a massage yourself using video tutorials.

Compression garments

Buy special clothing that will support your muscles and prevent them from overstretching in future workouts. Sports stores offer both compression stockings and full-fledged clothing sets to reduce delayed pain syndrome.

Contrast Water Therapy

A great tip to reduce post-workout pain is Contrast Water Therapy. Take warm water into the bath and use the shower to alternate cold and warm streams.

Stretching

What to do the next day after training and how to relieve pain? Do a gentle 10-minute stretch to help your muscles recover. If you don’t know how to remove pain after a workout, prevent it! Before power loads, be sure to warm up and stretch at the end of your workout.

Stretching exercises will be useful the next day. Don’t try to do the exercises perfectly, just strive for the ideal without leaving your comfort zone. So you will not only remove pain after fitness, but also become more flexible in general. Exercises are performed in static – just take the desired position and stay in it for a while.

Hamstring Stretch

1. Lie on your back and bend your knees.
2. Cross the ankle of one leg over the knee of the other.
3. Place your hands around the thigh of the lower leg and pull it up.

Front Thigh Stretch

Can be done standing or lying down. Pull the heel towards the buttock with your hands, feeling how the muscle is stretched.

Glute Stretch

To relieve post-workout pain and stretch your glute muscles, lie on your back and bring your knees up to your chest. The lower back should remain pressed to the floor.

Shoulder and Arm Stretch

1. Get on your knees with your arms up.
2. Bend the elbow of one arm to touch the upper back.
3. Help yourself with the other hand by applying gentle pressure to the elbow.

Bath or sauna

Exposure to heat improves blood circulation and improves general well-being. If there are no contraindications, then after a workout you should look into the sauna – this will help improve your condition and reduce muscle pain.

Ointments for muscle pain after training

Buy an inexpensive but effective ointment for post-workout pain. Choose ointments or gels that are infused with essential oils such as arnica, camphor, menthol, and peppermint. They cool the muscles and relieve pain. There are a huge number of pain relief products on the market, and all of them contain cooling components. To suppress severe pain, choose products containing painkillers:

• diclofenac;
• ketoprofen;
• ibuprofen.

Can I exercise with muscle pain?

Of course, you can continue training with muscle pain. This does not mean that you need to use an ointment for pain after training and reload injured muscles. Focus better on those muscle groups with which you did not have time to actively work.

If the pain after exercise is mild, it should go away as soon as your muscles are well warmed up. But if you find it difficult to exercise, you can take a break until the muscles recover.

Is it possible to prevent soreness after exercise?

“Unfortunately, if your goal is to train your muscles, then soreness cannot be completely prevented. The more intense your workout, the longer it can take for your muscles to heal and repair,” says Lauren Murray, Healthy Fitness Coordinator and Personal Trainer. “But the good news is that there are ways to reduce the soreness you experience.”

In order not to think about how to get rid of muscle pain after a workout, you can prevent it. What needs to be done for this? Here are the basic rules.

• Increase the load gradually. This applies to both beginners and experienced athletes who decide to try new exercises.
• Be sure to rest between workouts. Give your muscles time to recover.
• Get enough sleep and eat well. Your diet should contain enough protein.
• Warming up before and stretching after your workout will help minimize the risk of injury.
• There is a hypothesis that taking amino acids before exercise helps to avoid DOMS. Leucine, isoleucine and valine accelerate muscle recovery after exercise.

What should I do if the pain after training is too strong?

Krepatura is easily confused with myofascial pain, which also occurs when muscles are injured. In this case, calcium is released, which causes a persistent contraction of muscle fibers. Such pain after the first workout does not go away spontaneously, it can be confused with pain in the joints.

When does post-workout pain require medical attention?

Seek medical attention if:

• pain is accompanied by swelling or bruising;
• the pain is so severe that you cannot move;
• not only muscles hurt, but also joints.

How to get rid of muscle pain after a workout with exercises – video

Massage, a warm bath or bath, and properly selected stretching exercises will improve your condition. How to relieve muscle pain after a workout, see the video.