You feel the satisfaction of a great workout, but the next day your muscles are sore and stiff. Try these tips to ease pain and discomfort of sore muscles leaving you with only the awesome feeling of satisfaction.
Fitness related soreness is common and often the result of DOMS (Delayed Onset Muscle Soreness). DOMS is the pain or discomfort caused by microscopic muscle tears created during intense physical activity and is often felt 12 to 24 hours after intense exercise or unaccustomed physical activity.
Think of it as your body’s way of telling you to take time to recover.
Ease sore muscles with these tips:
- A warm epsom salt bath. Absorption of the magnesium in the salt can reduce inflammation, help relieve tight muscles and eliminate toxins which helps to ease muscle pain. Try adding essential oils like lavender or peppermint.
- Self-Myofacial Release (aka foal rolling) increases blood flow to the area which helps with recovery. The applied pressure of MFR releases the knots and tight spots that form in your muscles and can cause pain and discomfort.
- Nourish your body. Eat a combination of healthy protein and carbohydrates to re-energize and replenish the nutrients in your body.
- Get a good night’s sleep. There are many connections between sleep and exercise and one of which is recovery. When you’re sleeping, your blood pressure drops and your breathing becomes deeper and slower. With very little activity going on in your brain, the blood supply available to your muscles increases, delivering extra amounts of oxygen and nutrients which facilitates muscle repair. The number of hours needed varies person to person. Eight hours is commonly recommended.
- Hydrate your body. A 2005 study published in “Journal of Athletic Training” found that dehydration can increase the severity of delayed onset muscle soreness. Hydration helps prevent muscle cramps and decreases inflammation.
- Make the time to cool down after your workout.
I would love to chat:
How do you recover after a workout? When was the last time you experienced DOMS?
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