Quick Fixes for Sore Muscles
Sep 16, · If your muscles are sore, you might wonder if you should continue with your workouts or rest. In some cases, active recovery exercise like stretching and walking can be beneficial to sore muscles. Dec 17, · Sore muscles are one of the less pleasant side effects of exercise. Depending on the type and intensity of the workout, muscle soreness can range from barely noticeable to extremely painful.
Muscle soreness is an annoying musclrs and often painful — side effect of new or intense exercise. Ease your soreness with one of these effective strategies. Sore muscles are one of the less pleasant side effects of exercise. Depending on the type and intensity of the workout, muscle soreness can range from barely noticeable to extremely painful. Muscle soreness after exercise also referred to as delayed-onset muscle soreness, or DOMS hels that you caused damage to your muscle tissues, according to the definition from the American College of Sports Medicine.
When this damage, or micro-tearing what is the primary election all about, your body initiates the repair process by triggering inflammation at the injured site, explains Shawn Arent, PhD, CSCSprofessor and chair of the department of exercise science and director of the sport science lab at the University of South Carolina in Columbia.
Fluid accumulates in the muscles, putting extra pressure on the damaged areas, leading to that familiar sensation of tightness and pain that typically begins to develop 12 to 24 hours after your workout, Dr.
Arent explains. While you create a little bit of damage every time you exercise, certain types of workouts are notorious for creating higher levels of damage and — by extension — soreness. Think: walking or jogging down a hill, or the lowering motion during a biceps curl or chest press. Your muscles typically sustain greater damage during these types of movements than during concentric exercises ones where your muscle is working as it is shortening.
Muscles face a lot of stress during both types of movements, but fewer muscle fibers what helps sore muscles after exercise recruited to carry out eccentric contractions versus concentric ones such as curling a dumbbell or pressing weight overheadaccording to a review published in the May issue of Frontiers in Physiology. Having torn, inflamed muscles may sound bad — and we certainly want to minimize inflammation in our normal daily lives, as past research has shown chronic inflammation contributes to many chronic diseases — but some degree of what are the best places to visit in brazil can be an important signal for muscle growth and repair, according to Arent.
And you probably want the soreness to go away so you can get back to moving and living what was the purpose of the gutierrez- magee expedition. Schroeder says.
You may have heard that stretching before your workout can help prevent injury and soreness. However, stretching your muscles before you exercise is probably not a good idea. A Cochrane review of 12 studies that looked at how stretching before or after a ater affected muscle soreness later on consistently found that stretching did not have an effect on muscle soreness within a week after a workout.
Some evidence suggests a dynamic warmup immediately before a workout could reduce muscle soreness up to two days later, but the reduction in soreness seen in the research has been very small. It might sound obvious, but staying hydrated is an important aspect of muscle recovery. Water keeps the fluids moving through your system, which can help ease inflammation, flush out waste products, and deliver to your muscles the nutrients they need, Arent says.
Just be aware that taking vitamin supplements may cause your urine to look darker than usual. Who will be affected, and by what types of vitamin supplements? Self- myofascial release SMR is a technique used to release tension in muscles and connective tissues foam rollers, lacrosse balls, and massage sticks are common SMR toolshelping to move the fluids that accumulate in the muscle after sote.
Foam rolling, as well as other types of massage, increase circulation to deliver afte nutrients and oxygen to the affected area, which helps reduce swelling and tenderness, Arent explains. By feeding your muscles the nutrients they need to repair and grow back stronger, you may be able to speed up the recovery what is the meaning of bye bye miss american pie, Arent says.
He suggests kickstarting your recovery by making sure to get 20 to 40 grams g of protein and 20 to 40 g of carbs into your system within 30 minutes of an intense or long workout one that is 60 minutes or longer.
A serving of Greek yogurt with a handful of berries and a tablespoon of honey is one snack option. Protein is important for providing the amino acids needed sfter rebuild your muscles, while carbohydrates play a starring role in replenishing fuel stores your muscles used up during your workout, according to a position paper on nutrient timing published in in the Journal gelps the International Society of Sports Nutrition.
Prioritize meals and be afted to keep your daily protein intake fairly consistent so your tissues are fed a steady stream of amino acids throughout the day. Recommendations vary, but the International Society of Sports Nutrition recommends consuming 1. Fruits, vegetables and legumes are also key for giving your body vitamins and minerals — like vitamin C and zinc — that promote healing, according to the Academy of Nutrition and Dietetics.
Non—rapid eye movement NREM sleep, for example, increases protein synthesis the creation of new proteinswhich is needed to repair damaged muscles, according to a review published in October in Sports Medicine. S, the post-workout phase is no time to skimp on shut-eye. Aim to score at least seven hours of sleep, as recommended by the National Sleep Foundation. Try afher get some gentle movement through activities like restorative yoga; an easy walk, swim, or cycle; or even light resistance training.
The key is to avoid doing another intense workout using the same muscle groups on consecutive days. On an effort scale of what helps sore muscles after exercise to fater where 10 is maximum intensityaim for an effort level of 3, Schroeder says.
You want to get blood moving to the sore muscles to deliver oxygen and nutrients needed for repair — without causing more damage to the muscle tissues. Though you might be mkscles to pop a painkiller and call it a day, Arent warns that you may sacrifice key parts of the muscle rebuilding process by doing so.
Nonsteroidal anti-inflammatory drugs NSAIDs like Advil ibuprofen and Aleve naproxen may ease pain associated with muscle soreness, soee they may also prevent your muscles from growing back bigger and stronger. A small study published in the August issue of Acta Physiologica found that taking the maximum dosage of over-the-counter ibuprofen stalled progress during an eight-week resistance training program geared toward building muscle and strength in young adults.
Immediately After Your Workout, Use a Foam Roller Self-Myofascial Release Self- myofascial release SMR is a technique used to release tension in muscles and connective tissues foam rollers, lacrosse balls, and massage sticks are common SMR toolshelping to move the fluids that accumulate in the muscle after exercise. Eat Within a Half-Hour After an Intense Workout By feeding your muscles the nutrients they need to repair and grow back stronger, you may be able to speed up the recovery process, Arent says.
Most People Don’t Use Ice and Heat Treatments Properly
After cold treatments alleviate the inflammation, it’s time to switch to heat—which relaxes muscles and relieves pain. Heat can help treat minor muscle injuries that are no longer inflamed. Heat is also great for everyday soreness that comes from sports, workouts, and other physical activities. Dec 26, · This exercise helps improve your shoulders' range of motion and prepares the joints for lifting heavy groceries and pulling doors open. It also makes .
You might be in the same boat. Muscle pain is one of the most notorious culprits. When it hits you, it can be hard to stay motivated and keep jogging, going to the gym, or anything else you do to get fit.
Suffering from a sore neck, back and shoulders? Get our mobility guide to ease pain and soreness. How can you ease the pain and get back in the game? Ice and heat can help—as long as you understand when and how to use them. I still remember my mom shaking her head and reaching for an icepack whenever I hurt myself. Everyone you ask has their own method. The regular soreness that comes after a tough workout is a far cry from that pulled muscle from your last deadlift session.
Heat and ice can help, but we have to adjust the treatments according to the pain. When your muscles are screaming for relief, you might not have a clear answer. A lot of people have developed a routine over the years. They tend to stick with it—without considering whether they might need to switch things up to address their current problem. Start by doing your best to identify the nature of your muscle pain. Did the pain start suddenly, maybe during an exercise?
You probably have an acute injury. Some of the most common examples are muscle pulls, tears, and strains. An injury is completely different than the soreness that comes from overexerting your muscles during physical labor, a challenging workout, or a sporting event.
The biggest difference: inflammation. Injuries become inflamed immediately, so they require a different pain-management approach than common soreness.
Ice Treatments Ice helps ease muscle pain because it constricts your blood vessels. But it can make the recovery process a lot less painful. When to Use Ice Ice works best on acute injuries, such as pulls, strains, and minor tears—wherever the affected muscle immediately gets inflamed. Spotting inflammation is pretty simple. Ice works best on acute injuries, such as pulls, strains, and minor tears—wherever the affected muscle immediately gets inflamed.
Now is the time for some cold treatment. It usually takes between 24 and 48 hours for the swelling and redness to start to go down. Remember the acronym RICE: rest, ice, compress, and elevate 2. How to Use Ice There are plenty of ways to ice your sore muscles. You could even try cold water immersion therapy 3. Leaving it on longer than that can actually damage your skin—and even cause frostbite!
Just how long this damage takes depends on what you use to cool the muscle. Once the injured area goes numb, remove the cold source and give your body time to warm back up.
Once the inflamed area is warm and throbbing again, you can repeat the icing process. Repeat as often as needed while the area is still inflamed. Thanks, computer chairs! Not so fast. Why not? Knots of muscle i.
The cold can make the muscles tighter, cause stiffness and spasms, and generally make your situation even more miserable than before. For those reasons, the safest way to treat muscle pain is with heat. Heat Treatments Heat works by increasing blood flow to the painful areas and slightly penetrating your tissue. This treatment helps relax stiff muscles and relieve pain. Millions of years of evolution have trained us to equate warmth with comfort zones.
When to Use Heat Heat is the ideal treatment for the majority of muscle pains. It can help treat minor muscle injuries that are no longer inflamed. Heat can help treat minor muscle injuries that are no longer inflamed. Heat is also great for everyday soreness that comes from sports, workouts , and other physical activities.
A dip in the hot tub or some quality time with your heating pad can lessen the pain. How to Use Heat There are tons of treatment options available, including heating pads, bean bags, gel packs, showers, and hot tubs.
Whatever you choose, a good rule of thumb is 20 minutes on, 20 minutes off—up to three times a day. Use common sense. A combination of treatments might help the most—such as taking a hot shower every night, then wearing a heat wrap to work during the day.
These wraps and patches ease tension throughout the day. Muscle pain can be tricky. But what if what you have is unclear? And you landed weird at one point. What if you pulled it? But you also did some squats a few days ago. Sometimes the only way to know for sure whether to use ice or heat is to try one of them. If you try ice and it makes your muscle tense and stiff, just take the ice off and switch to heat.
And vice versa. The effect of using the wrong treatment is minor. The scientific research on this topic is seriously lacking. A good portion of the few studies out there is inconclusive. If you feel either ice or heat making your muscle pain worse, just stop using it. The guidelines discussed above are just that: guidelines. With that being said, a safe and effective approach for acute injuries is treating injuries with ice until the inflammation stops , then switching to heat.
Heat treatments will help with the common, everyday stuff that comes after strenuous activity. Do you use ice treatments, heat treatments, or both? If so, how? Leave a comment below and share your experience! Ever since he discovered the ancestral health movement five years ago, he has explored different ways to incorporate ancestral wisdom into his nutrition, exercise, and lifestyle at large.
One of his favorite topics is challenging long-held nutrition myths. Feel free to stop by his website or say hello on Twitter. For more posts by Corey, click here. Seriously, you're the best. If you liked that article, you'll absolutely LOVE our daily newsletter -- with more recipes, workouts, and tips and tricks to be the healthiest version of yourself.
Oh yeah, and when you sign up, we'll also give you some neat free bonuses like our Paleo for Beginners guide, with 15 extra delicious recipes! Menu Skip to right header navigation Skip to main content Skip to primary sidebar. Email Get Access Now. Corey Pemberton is a freelance writer, Brazilian Jiu Jitsu practitioner, and Paleo health enthusiast.
If you continue browsing the site, you agree to the usage of cookies. Read more.