How to Relieve Sore Muscles After Workouts

Cooldown Strategies

A gradual cooldown helps your body return to its resting state. This may help clear lactic acid buildup that developed during exercise. It may also promote muscle relaxation and reduce excess soreness.

Cool down after exercise with light cardio, such as walking or marching in place. Light dynamic stretching, such as toe touches and hamstring curls, is also helpful.

Hydration and Electrolyte Replenishment

Proper hydration can reduce inflammation and support muscle repair, which may decrease the development of DOMS.

Your body also needs certain electrolytes to function optimally. These include salt, calcium, magnesium, and potassium. Replenishing electrolytes after an intense workout can give your body what it needs to aid in recovery.

Experts recommend drinking 7 to 10 ounces of fluids after every 10 to 20 minutes of exercise. Gradually rehydrate after your workout to replace lost fluids.

Initial Nutrition

Eating adequate amounts of protein and carbohydrates is also essential for preparing your body for exercise and recovery afterward. Carbohydrates give your body the fuel it needs and help replenish muscle glycogen stores. Protein is also vital for muscle repair after your workout.

Quick Post-Workout Meal/Snack Ideas

Eating a quick post-workout meal or snack is helpful for muscle recovery. Some ideas include:

• Hard-boiled eggs

• Tuna fish and crackers

• Greek yogurt with Chia seeds

• Avocado toast

• Cottage cheese and fruit

• Grilled chicken

Massage Therapy

Massage is an effective pain relief tool. But should you massage sore muscles? Yes, massaging sore muscles can help promote blood flow to the area, reduce tight muscles, and ease discomfort. Massage has several muscle recovery benefits, including:

• Increasing circulation

• Promoting the release of endorphins, which help reduce pain

• Increasing lymphatic drainage, which may reduce inflammation

• Decreasing stiffness

Self-massage techniques include gently applying pressure to the sore muscle and releasing it. Foam rolling is also an option. If DOMS is recurrent, lasts for several days, or restricts range of motion, it is helpful to see a massage therapist.

Foam Rolling and Stretching

Foam rolling and stretching are good ways to reduce sore muscles from lifting weights. Foam rolling targets muscle soreness by improving blood flow and decreasing inflammation.

Various foam rollers, such as low and high-density and vibrating rollers, are available.

Stretching may also help DOMS by increasing circulation and reducing stiffness. It may also lead to the release of endorphins, which naturally relieve pain. Consider the following stretch guidelines:

• Try to stretch every major muscle group you use during your workout.

• Hold each stretch for about 30 seconds.

• Do not over-stretch

A sample stretching routine for post-workout recovery includes:

• Standing quadriceps stretch

• Crossbody shoulder stretch

• Chest stretch

• Kneeling hip flexor lunge stretch

• Standing quadriceps stretch

• Piriformis stretch

Hot and Cold Therapy

Heat and cold therapy can effectively treat DOMS. Cold therapy constricts blood vessels and may help fight inflammation and numb pain. Heat therapy promotes blood flow to the area and might ease muscle stiffness.

To decrease inflammation, experts recommend starting with ice for the first 24-72 hours after the onset of muscle pain. After that, consider switching to heat therapy to relieve stiffness and increase blood flow to promote healing.

However, keep in mind that everyone is different. Some people may find more relief with heat, while others find cold therapy beneficial. Switching between the two may also be helpful, such as doing a few minutes of cold treatment followed by heat therapy.

Cold therapy can include:

• Applying ice packs

• Cool compresses

• A cold shower

Heat therapy can include:

• Hot baths

• Saunas

• Heating pad

Active Recovery and Exercise

Exercise can be a helpful part of active recovery from DOMS. However, doing the proper exercise and balancing it with rest is essential.

Active recovery workouts

Recovery workouts involve light exercises to increase muscle blood flow and decrease stiffness. Light activity includes cycling, swimming, walking, and light calisthenics. Light movement won't necessarily speed recovery from DOMS. However, it may decrease stiffness by improving circulation and lymphatic drainage.

Exercise when you're sore

Although it may seem counterintuitive, exercise may help DOMS. But it is important to allow your body time to recover. So, it's essential to balance activity with rest. For example, if you do an intense strength training workout on Monday, make Tuesday a day of light activity.

Specific exercises to alleviate muscle soreness may vary depending on what part of the body developed muscle soreness. In general, muscle soreness exercise can include:

• Walking

• Yoga

• Stretching

• Gentle Pilates

• Water walking

Nutrition and Supplements for Muscle Recovery

Your nutrition can also play a role in your muscle recovery.

What to eat to help with sore muscles

According to Johns Hopkins Medicine, no specific anti-inflammatory diet exists. However, certain foods may help reduce inflammation. Key nutrients include:

• Omega 3's: Omega-3 fatty acids help reduce inflammation and may be helpful in muscle recovery. Foods containing Omega-3s include mackerel, sardines, tuna, and salmon.

• Vitamin C: This antioxidant helps with cellular repair. Foods high in vitamin C include tomatoes, bell peppers, and citrus fruits.

• Polyphenols: Polyphenols help the body fight inflammation. Foods that contain polyphenols include whole grains, olive oil, and dark chocolate.

• Protein: Your body needs protein to build new muscle and repair muscle. Good protein sources include lean beef, eggs, beans, and poultry.

• Supplements: Certain supplements may aid with muscle recovery, including Omega-3 fatty acids, Creatine, Magnesium, and CoQ10.

It's important to understand supplements may also have certain side effects and may not be appropriate for everyone. Before taking any type of supplement, it's best to speak to your healthcare provider to determine what is right for you.

Pain Relief Options

Pain relievers for sore muscles

Over the counter pain medications include acetaminophen and non-steroidal anti-inflammatory drugs (NSAIDs). These type of pain medications may help reduce inflammation and discomfort. Starting the medication in the early stages of muscle soreness may help prevent the pain from worsening.

NSAIDs may not be appropriate for everyone. Always follow the package directions and use caution. It's also best to speak to your healthcare provider since there are contraindications for using NSAIDs. For example, people with high blood pressure may be advised against NSAIDs.

Prevention and Long-Term Strategies

There are things you can do to reduce the risk of developing muscle soreness after exercise. These include the following:

• Perform a proper warm-up and cooldown: An adequate warm-up helps prepare your body for exercise and may reduce muscle strain. Similarly, a cooldown allows your body to gradually return to a resting state.

• Progressive overload and training planning: To avoid injury, gradually increase the stress on your muscles. You can progressively overload your muscles by increasing the weight, repetitions, or sets. It's important not to increase all three of these factors simultaneously. Avoid overtraining by allowing recovery days in between workouts.

• Listen to your body and rest: Proper recovery is a key part of improving muscle size and strength. Signs of overtraining include fatigue, decreased performance, and problems sleeping.