But some muscle soreness isn't simply due to lactic acid buildup — it's a sign you straight-up sent your muscles into shock. Instead, it appears to be the result of small tears in muscle fiber that combine with an inflammatory process to result in pain.
You'll notice this type of soreness after more challenging or unfamiliar exercise. So what are the symptoms of DOMS? If your body needs a little more help with recovery, try one of these tips to get rid of sore muscles.
Mushrooms' anti-inflammatory compounds called polysaccharides work to reduce the inflammation-causing cytokine compounds. Spending some time cooling down makes your muscles recovery-ready. The researchers believe it had to do with better blood flow, which reduced blood lactate the metabolic byproduct that makes your muscles sore. Plus, a study found that those who did minutes of low- or moderate-intensity cycling immediately following their strength workout reported reduced muscle pain.
Tart cherry juice is loaded with antioxidants and anti-inflammatory compounds. A study found that long distance runners who drank tart cherry juice for 8 days reported decreased muscle pain. However, particularly in the case of tart cherry extract, one should be aware of the significant sugar content that could be present," says Hogrefe. It may seem obvious, but massages really do help get rid of sore muscles. A study found that a post-exercise massage significantly reduces pain by reducing the release of cytokines, compounds that cause inflammation in the body.
At the same time, massage stimulated mitochondria in cells, promoting cell function and repair. Adding an ice pack to the mix may be the perfect combination. The sore muscles that occur after a rigorous workout will usually subside after 24 to 48 hours of rest.
But if the muscle aches do not go away after a few days of rest or even become more intense, it could be a sign that you have sustained a serious muscle injury. Experiencing severe muscle pain during a workout could also be a sign that you have a muscle strain or muscle injury.
If muscle pain is accompanied by breathing difficulty, high fever, muscle weakness and stiff neck, see a doctor. If it's an acute injury, or if one notices swelling of the muscle or joint area and it feels warm, wrap an ice pack in a thin towel and place it on the sore muscles for about 15 minutes. A trigger-point or sports massage will help to relax very tight sore muscles and soothe muscle aches. Stretch your muscles for about 10 minutes after a rigorous workout to prevent sore muscles.
And before exercising, remember to warm up the body with simple movements like arm swings and marching on the spot, or start walking slowly and gradually pick up the pace.
Do not stop exercising completely. The fact that you are experiencing muscle soreness after a workout is a sign that your muscles have been stretched and are slowly getting stronger. By using your muscles with light activity , you can speed up the elimination of lactic acid buildup. You are more likely to get muscle aches if your muscles are working eccentrically. Walking or running downhill are also examples of eccentric training.
Increase intensity gradually. A warm bath may loosen tight muscles and boost blood circulation, providing temporary relief. What about topical creams? However, by making the skin feel cold or hot, they may distract your mind from the soreness. Need help adopting a better lifestyle?
Participating in a Race? Foods to Eat and Avoid. Font size. If you find it hard to exercise, you could rest until the soreness goes away. Alternatively, you could focus on exercises targeting less affected muscles to allow the most affected muscle groups time to recover. DOMS is a type of muscle conditioning, which means your muscles are adapting to the new activity. The next time you perform the same activity or exercise at the same intensity, there'll be less muscle tissue damage, less soreness, and a faster recovery.
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