5 remedies to ease sore muscles after a workout

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Written by Tashika TyagiSep 24, 2021

We read somewhere that “If you aren’t hurting after a good workout, then obviously you haven’t done something right.” The tense soreness your muscles feel is basically an indicator that you had a great workout. But that doesn’t mean you embrace the pain. Not on our watch. Ahead, we’ve listed five easy remedies that can help cure your post-workout muscles soreness. Check ‘em out…

• 1. Drink lots of water
• 2. Massage your sore muscles
• 3. Take a hot shower
• 4. Try light stretching
• 5. Add protein to your diet

1. Drink lots of water

Dehydration is one of the biggest causes of muscle soreness. It can lead to decrease in blood flow and release of toxins, which in turn can lead to tense, sore muscles, cramps and even spasms. So, increase your water intake and minimise your chances of sore muscles by a great deal. Drink about 8-10 glasses of water a day and keep a water bottle handy while you’re working out.

2. Massage your sore muscles

Massaging your sore spots can help ease your tense muscles. It helps alleviate muscle tension in your body by boosting blood flow. So, take some oil or OTC ointment and gently massage it wherever you feel sore. You can even consult a specialist and try acupressure or deep-tissue massage.

3. Take a hot shower

There is nothing better than a relaxing, hot shower after a nice workout. This not just helps refresh your skin, but also helps relieve your sore muscles – just like heating pads. The hot water in the shower works to lessen the inflammation and pain, while increasing the blood circulation in your body. So, grab a nice body wash like the Love Beauty & Planet Natural Coconut Water & Mimosa Refresh Body Wash and hit the shower for a hot bath after working out. Besides calming your senses and muscles, the natural coconut water, Moroccan mimosa flowers and coconut oil in this clean body wash refreshes, nourishes and hydrates your skin to make it soft and supple.

4. Try light stretching

Stretching before and after working out is always a good idea. And if you feel some soreness after a workout, then make sure to do some light stretches in order to lose some tightness around your muscles. This will keep your body in motion and warm, so that your blood circulation is not hindered and the toxins released by your muscles don’t lead to cramping or tension.

5. Add protein to your diet

One of the best ways to ease up your sore muscles is by introducing protein in your diet. The amino acids in protein work to help repair your muscles after a tough workout. So, eat foods like eggs, chicken, almonds, oats, cottage cheese, milk and broccoli to relieve muscle soreness.

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What is Normal Soreness following a Workout?

06/01/2022

By Peter Lewnard, PT, Wentworth-Douglass Rehabilitation Services

If you’ve ever had this question, you might know what it feels like to be too sore. So sore that it’s hard to go down the stairs after “Leg Day”. Some people might even say a workout was only good if it leaves you sore.  What we are talking about here is what scientists call Delayed Onset Muscle Soreness (DOMS), and it’s something anyone who exercises regularly has probably experienced at some point. 

What is DOMS?

No one knows the exact source of DOMS, but experts believe it occurs because damage takes place in the muscle or nerve that was stressed during the workout. It seems to happen in three situations:

1.    A person does a new, unfamiliar exercise.

2.    A person goes back to an old workout after having not done it for a long time.

3.    An exercise puts load on a muscle that is lengthening, which is otherwise known as an eccentric muscle contraction.

Regardless of what’s happening at the cellular level, there are some things to consider about what DOMS does to your body, and to your performance. People with DOMS often experience the following symptoms:

●    Reduced strength

●    Loss of range of motion

●    Stiffness

●    Swelling

●    Altered movement patterns

Because DOMS is an uncomfortable experience, it can lead to reduced performance. Because of this, when you are competing, it is generally recommended that you reduce the intensity of your workouts.

So how much soreness is too much? 

This is a difficult question to give just one answer to, because the answer depends on you: your training experience, your pain tolerance, your sport, and everything else you intend to do throughout the day after working out.

For example, if you can barely walk because your legs are so sore from the squats you did yesterday, and this keeps you from going to team practice that afternoon, that’s probably too sore because your soreness kept you from practicing. On the contrary, if you are sore from your workout, and you notice it throughout the day but it does not keep you from doing anything you need to, then you are probably not too sore.

Some people have questioned whether DOMS is a sign that a workout was effective, but evidence does not support this premise. DOMS is a sign that some level, damage has occurred, and some damage is necessary for muscles and nerves to adapt. But people have very different reactions to workouts, and some muscles are much more prone to feel sore than others. DOMS just isn’t consistent enough to be a good measure of workout quality.

Soreness is considered normal if it occurs between 24-72 hours after a workout, and if it does not prevent you from completing normal daily activities. If it lasts longer than this, or is so intense that it prevents you from functioning normally, it could be a sign of significant damage.

I’m Sore: What should I do?

Because DOMS happens on a regular basis during training, people have considered many ways to reduce its intensity. Non-Steroidal Anti-inflammatory drugs  (NSAIDs) like Ibuprofen have been demonstrated to reduce DOMS. Massage has also been demonstrated to reduce DOMS if it is performed right after exercise. Cryotheray (cold therapy, or using a cold pack), stretching, and electrical current modalities have demonstrated no effect on DOMS. Exercise is considered the most effective way to reduce DOMS, but the effect is temporary. The most common method people use to reduce DOMS is to simply wait; the discomfort and lost performance will reduce as your body recovers.

Any good workout regimen should challenge body and allow adequate recovery. Too much challenge, your body can never adapt to the activity. Too little, the workout wasn’t hard enough to make you adapt. Too little rest and your body does not have time to recover. Too much rest, your body is not stressed enough to force it to change. Finding this balance is different for everyone because everyone’s body and situation are unique. Trainers, coaches, and therapists can help you determine the right balance.

Key Takeaways:

●    Delayed Onset Muscle Soreness happens after big increases in exercise difficulty, and after workouts that emphasize eccentric muscle contractions.

●    It is considered normal to experience DOMS for 24-72 hours after novel or eccentric-heavy exercise. You should still be able to complete normal daily activities while sore.

●    DOMS does reduce performance, so more intense workouts should not occur near to competitions.

●    Light exercise, Massage, and NSAIDs can reduce DOMS intensity, but it should resolve on its own regardless.

●    You do NOT have to experience DOMS after a workout to make you stronger or faster.

●    If DOMS is not resolving on its own, it could be a sign that too much damage is taking place. Remember that resting is just as essential as pushing yourself.

About Peter Lewnard:

Peter  is a Physical Therapist, musician, and avid runner and rock climber. He loves to work with athletes of all kinds and hopes to help people keep doing what they love. Having had multiple broken arms, and ankle surgery, he knows how it feels to recover from a serious injury. Peter continues to practice as a Physical Therapist at Wentworth Douglass Hospital, helping people recover from chronic pain, injuries, and surgeries.

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How to get rid of muscle pain after training

Body, no pain

80% of people have sore muscles after a workout. Especially if the activity was intense and after a long break. Many have already come to terms with this fact and take it for granted that after the “leg day” they won’t be able to get out of bed the first time, and after crossfit their hands will be poured with concrete weight. However, the state of krepatura, or delayed muscle pain, is difficult to experience. Firstly, it complicates the training process and postpones the next lesson for several days. And secondly, muscle pain that is ignored can lead to sports injuries in the future.

What to do? Quality restoration of your body. Let’s figure out how to do it professionally.

Why do muscles hurt?

There are two main causes of muscle pain and tightness after a workout. The first one is micro-ruptures and micro-traumas of muscle tissue due to improper exercise or too powerful intensity. The second is excess lactic acid in the muscles.

Don’t confuse krepatura with muscle injuries. With them, the symptoms are more negative – swelling, redness, sharp pain at the slightest movement.

80% of people have muscle soreness after exercise.

How to comprehensively recover after fitness?

1. Nutrition

What foods can help with muscle pain?

• Cherry Juice contains essential antioxidants that prevent inflammatory reactions in tissues and muscle pain.
• Curd is an excellent source of casein protein that will continue to repair your muscles even while you sleep.

Many sports enthusiasts feel very hungry immediately after an active workout. It depends on the fact that the body has actively begun to burn its fat reserves. After strength training, it is recommended to eat high-protein meals to begin a period of active tissue repair and protein synthesis. For a snack, a protein shake, chicken breast or lean fish are suitable.

What is the best NOT to eat after a workout?

First, salty dishes. A pack of chips or your favorite sauce contains a lot of sodium chloride, which causes fluid retention in the body and provokes swelling. Secondly, fatty foods lead to overeating after a workout, as fats are absorbed slowly and inhibit the breakdown of carbohydrates.

2. Sleep

No wonder it is believed that sleep is the best medicine. During quality sleep, our body works to maintain health and improve the physical condition of the body. However, for sleep to truly help recovery, you need to sleep properly.

Give up the “blue screens” of smartphones and computers two hours before bedtime. Blue and white light reduces the production of melatonin, which is responsible for healthy sound sleep, and disrupts circadian rhythms. And it is desirable to sleep in complete darkness.

You can recover even faster than usual with the Yamaguchi Y-Spot Pillow. Memory technology allows you to maintain the anatomically correct position of the head and neck and improve the quality of sleep.

3. Warm-up and cool-down

Warm-up before training is a functional preparation of the body for the upcoming sports load. It includes the usual warm-up before training (jumping rope, running, rotational exercises) and stretching. Warm-up is necessary for gradual toning of the cardiovascular system, warming up the muscles and tendons in order to avoid injuries.

In turn, the cool down is the final part of the workout, which many people forget about. It consists of a sequence of relaxing exercises, such as stretching to the sides or a smooth run with a transition to walking. The hitch is useful for the athlete’s body, because thanks to it, lactic acid is quickly removed from the muscles, and blood flow returns to normal after a strong load. Learn more about the warm-up and cool-down with video exercises.

4. Massage – for post-workout recovery

How do we feel when we overexert ourselves during a workout in the gym? Pulling pain in the muscles, clamps, spasms – all these are symptoms of dangerous muscle hypertonicity. This is a state in which the muscular system cannot independently return to a relaxed state. The situation is also aggravated by trigger points in the body, which cause discomfort and hinder movement.

Sergei Chechil Doctor – chiropractor involved in the preparation of the Russian Olympic team in cross-country skiing.

It is myofascial massage that helps to quickly return to normal and continue an active life – go in for sports, walk, dance. This type of massage affects the fascia, a special muscular membrane, therefore it penetrates deeply into the tissues. To do this, it’s not at all necessary to go to the massage therapist’s office – professional myofascial massage can be done right at home with a percussor from Yamaguchi

This massage gun with a variety of nozzles acts on those very trigger points, relieving internal spasms and tension from the muscles. A quick massage with a percussor after a workout can restore muscle normatonus in a few minutes.

In the video, the doctor shows in detail how the percussion massager can be used to relax the tensor fascia lata.

How to get rid of hip pain? A percussion body massager will help.
Relaxation of the tensor of the wide fascia of the thigh. Friends, in today’s video we will talk about hip relaxation, namely the tensor of the wide fascia of the thigh. This is the muscle that gives pulling discomfort along the anterior-lateral surface of the thigh. Shortening of this muscle causes the pelvis to tilt forward and discomfort in the knee. A tense muscle interferes with the work of the hip joint and knee joint. Sometimes it is very painful to lie on the side where there is a trigger.

Another way to get rid of muscle pain is to do self-massage with a roller. This effect breaks trigger points and seals in muscle fibers, works out the fascia. The self-massage technique is as follows: the athlete lies down on the roller and rolls the painful area over it. The muscles actively warm up and become more supple, begin to be intensively supplied with blood, the fascia softens. The procedure is comparable to a massage session – you get the same intense effect. Self-massage with a roller is suitable for any part of the body. It is most effective for working out the buttocks, back, arms and legs.

5. Bath

Many people use relaxation in hot bath as an excellent remedy for muscle pain. However, this method is not useful after all types of physical activity. If you have been doing strength training, then warm water treatments will help restore damaged muscle tissue cells and accelerate the removal of lactic acid.

However, after cardio, taking a hot bath is contraindicated – this will only increase the load on the heart. In this case, it is better to try cold bath or pool – this procedure reduces swelling and tissue damage.

6. Contrast shower

Thrill-seekers can try the contrast shower for post-workout recovery. The impact of cold and hot water acts on the body as a catalyst for the work of all systems – endocrine, circulatory, muscular. In addition to the beneficial effect on muscle tissue recovery, the extreme procedure accelerates metabolism and fat burning.

What is the best NOT to eat after a workout?

First, salty dishes. A pack of chips or your favorite sauce contains a lot of sodium chloride, which causes fluid retention in the body and provokes swelling. Secondly, fatty foods lead to overeating after a workout, as fats are absorbed slowly and inhibit the breakdown of carbohydrates.

7. Recovery Workout

For a recovery workout, a light run or ride on a stationary bike is suitable. By exercising on the Yamaguchi Runway PRO-X treadmill, you can speed up your metabolism, activate fat burning processes, tone your body muscles and maintain excellent shape for a long time.

Regular use of the Yamaguchi Crossway exercise bike will help you strengthen your cardiovascular system, increase your body’s stamina, improve your well-being and metabolism, and get in good physical shape.

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Why does muscle pain occur after a workout. Is it possible to exercise if the muscles hurt

Pain in the muscles after the first session is a common problem faced by almost every person who decides to go in for sports. It discourages any desire to exercise, although in fact, pain in the muscles after a workout is a normal phenomenon that will soon come to naught.

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If it’s time to exercise and your muscles are still sore from your last workout, you may want to consider whether to go to the gym or take a break. We tell you when you can train, regardless of your strength, and when it’s better to take care.

What is muscle strength?

Let’s start with the basics: when we talk about muscle pain after a workout, we are most often talking about muscle strength. This is a state of delayed muscle pain that occurs several hours after exercise.

Krepatura is natural, there is no need to be afraid of it. It occurs as a result of unusual physical activity and is one of the signs that the work in the gym was not done in vain. But this does not mean that every workout you need to push yourself to the extreme and get upset if there is no strength after class. Pain after exercise is a complex phenomenon that contains many non-obvious nuances.

What are the benefits?

If you are experiencing moderate soreness, “active” recovery can help. You can stretch sore muscles, do light strength exercises, low-intensity cardio (walking or swimming). You can also focus on muscle groups that weren’t working before. For example, after leg day, do a strength workout for your arms.

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In addition to feeling good, light recovery exercises can provide health benefits. Mobile or full exercise, such as walking or cycling, results in increased blood flow to the muscles. This can help you get rid of the pain faster. That is, until you overload and strain your muscles more.

( Read also: 4 tips to avoid excessive muscle soreness after a workout)

What are the risks?

Light recovery exercises are helpful. But overtraining can be harmful and even dangerous to your health. It is important to take a break from training and give your body time to recover if you experience the following symptoms:

• increased resting heart rate;
• depression or mood changes;
• increased number of colds or other illnesses;
• overuse injuries;
• muscle or joint pain;
• constant fatigue;
• insomnia;
• loss of appetite;
• deterioration in athletic performance even after rest.

( See also: When to slow down: 11 signs of overtraining)

Causes of pain in the body after training tour. And most often, beginners who have just started playing sports face this.

Accordingly, they are also most often interested in questions of how to remove pain after training. But first about the reasons. In addition to krepatura pain may occur:

• due to excessive exercise;
• due to neglect of safety;
• partial damage to the muscle and ligament structures of the loaded muscles.

It all sounds very scary, but beginners most often encounter krepatura. Muscles hurt, arms and legs do not bend. This is a normal situation due to the fact that lactic acid has accumulated in the muscles, as well as microtraumas of the muscle fibers, which the body will hastily heal, increasing the volume of muscles.

There are almost no ways to quickly relieve pain after a workout, but don’t worry. Krepatura lasts about 72 hours, so it will all be over soon.

If your muscles hurt, does it mean that you didn’t train in vain?

A common problem for beginners in the gym: after the first session, they frantically look for ways to relieve pain after training, and after 3-4 they begin to worry that they don’t feel anything after even the most intense sessions. Almost no krepatura. So the lessons were for nothing?

Don’t worry, wild pain after the first workout is normal, but after 5-10 sessions you will hardly feel the same. Pain, if any, is light and imperceptible.

This does not mean that you have stopped growing. It’s just that earlier these exercises were new to the body, but now they have become the norm, so he stopped reacting to them so sharply. Also, do not forget about the psychological aspect. After the first session, we are actively looking for ways to relieve the pain after training, and the brain throws up a brilliant idea: to abandon the gym. But after a few sessions, the brain gets used to it, it starts to like it, so it dulls the pain sensations.

Types of muscle pain after exercise

Severe pain after exercise is not always muscle strength. And there are also pains that occur right during classes. How to deal with all this? In fact, everything is very simple. Types of pain after training can be divided into 2 broad categories:

• natural;
• related to injuries.

Everything is clear with the first one: it is krepatura and oxidation of muscle fibers, which occurs as a result of complex exercises. But injuries are a more dangerous and complex phenomenon.

If you have an injury, then no amount of advice on how to reduce muscle pain after a workout will help you, and the only reasonable solution is to see a doctor.

When will muscle pain go away?

Let’s repeat: it all depends on the nature of the pain. If we are talking about injuries, then go to the doctor. If we are talking about krepatura, then everything is quite simple here. Such pain occurs, as a rule, the next day after training and lasts about 2-3 days. Moreover, the peak most often falls on the first day. The next day you will feel much better. And after a day, the pain will almost stop bothering you, so you can relax.

However, if you have been training very hard, even this time will not comfort you, so the best solution is to tell you how to relieve muscle pain after training.

How to get rid of pain after a workout

Let’s be frustrated: if you feel severe pain after a workout, no matter what, it will still remain. But it can be significantly reduced. There are several ways of varying degrees of reliability:

• Ointment after training for pain. Most are almost useless, verified by personal experience;
• Massage. A pleasant, relaxing massage will help the muscles feel much better. The main thing: contact professionals;
• Bath or warm bath. Great for helping to reduce the intensity of pain.
• Compression stockings. It is rumored to help reduce pain;
• Pain tablets. They reduce pain, but in large quantities are very harmful.

But the main way to reduce post-workout pain is in plain sight: muscles recover. So give them a rest. Do not strain too much, please yourself with a good book, a movie and sweet idleness. So recovery will be much faster and more pleasant.

Symptoms that require medical attention

Pain in the muscles of the legs, arms, back after exercise is normal, but there are symptoms that require urgent medical attention:

• redness;
• edema;
• bruising;
• general malaise.

Also an important aspect: the pain occurred almost immediately after training, or even during training. And if you experience any of the above, do not neglect safety and contact a specialist immediately! Procrastination is a crime against your health.

How to avoid krepatura: prevention

Surely, feeling muscle pain after training, you thought about ways to prevent such pain in the future. Alas, this is not possible. This is bad news, but there is also good news: over time, you will hardly feel pain, or it will be mild and unobtrusive. So don’t worry.

And in order to make pain in the legs, arms and body after training definitely become a rarity after training, you can try:

• better to warm up;
• adjust your training plan so you don’t hit one muscle more than once a week;
• eat well.

More often than not, this is enough to make you forget how your muscles hurt after a workout and how to relieve the pain.