These include slow jogging or biking, jumping rope, or lifting light weights. Drink water. Water helps control your body temperature, loosen your joints, and transport nutrients to create energy. Without water, your body will struggle to perform at its highest level. You may have muscle cramps, fatigue, dizziness, or more serious symptoms.
Limited rest. Wait about 48 hours before working the same muscle groups in the same way with the same intensity or for as long. Limited or lighter exercise of the same muscles can actually help. For example, if you were sore after running, a light walk or bike ride the next few days can help.
Avoid complete rest and immobilization. Use proper technique. Doing exercises the right way helps protect you from muscle strain or injury. If you belong to a gym or health club, ask a trainer or instructor for help. They can show you the proper way to lift weights and use the machines and equipment. Cool down.
Stretching also circulates blood away from your muscles and back to your heart to aid in recovery. Stay within your limits. You may be tempted to push yourself but remember to progress slowly with exercise. Over time, you can increase the amount of weight you lift or the length of time you run.
If you try to increase too soon, you may injure yourself. Things to consider Sore muscles are normal. If you think you have a strain or a sprain, try the RICE approach.
You may need to rest the injury all or part of the way. It will depend on how bad it is. Use ice packs, ice slush baths, or ice massages. These can decrease your swelling, pain, bruising, and muscle spasms. You can use ice for up to 3 days after the injury. You can wrap your injury to reduce swelling and bruising.
Keep it wrapped for up to a week after the injury. Raise your injury at or above your heart. Unfortunately, no. A review of studies for the Cochrane Database of Systematic Reviews on the effects of stretching before or after exercise on the development of delayed-onset muscle soreness found that pre- and post-workout stretching did not reduce the effects of DOMS in healthy adults.
In fact, research has found that static stretching prior to working out does not safeguard you against injury. In actuality, it may decrease your power and strength. While you may not be able to avoid soreness altogether, ACSM suggests advancing slowly with a new workout.
This gives your muscles time to adapt and recover. Vazquez recommends always including a proper warm-up including dynamic stretching , and cool-down period as part of your routine. Photo by Dinielle De Veyra from Pexels. A sports massage is one good way to reduce the effects. A study in the Journal of Exercise Rehabilitation found a massage to be beneficial on both gait and feelings of post-workout soreness.
Other common ways to treat DOMS include foam rolling, contrast showers alternating between hot and cold water , Epsom salt baths, increased protein intake to increase protein synthesis , omega-3 supplementation to reduce inflammation and sleep. Regardless of your preferred Rx, Haythe recommends looking at your diet to make sure your taking in nutrients to help your body heal.
Photo by Karolina Grabowska from Pexels. There may be times when you overdo it with your workout and feel bad. Really bad. 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. User name field is required Password field is required. Forgot password? Don't have an account? Sign up! News Video. Welcome back!
Set font size. Total Shares. Coping with delayed onset muscle soreness after a workout Getting sore muscles a day or two after an intensive workout or rigorous exercise is normal, especially if you are increasing your exercise intensity or starting on a new sport or exercise. Related article: Home Treatment for Common Running Injuries Tips to relieve muscle pain and soreness Use an ice pack 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.
Go for a massage A trigger-point or sports massage will help to relax very tight sore muscles and soothe muscle aches. Stretch, stretch, stretch Stretch your muscles for about 10 minutes after a rigorous workout to prevent sore muscles.
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