Other studies point to long-term consequences of using NSAIDs for DOMS, such as a greater likelihood of experiencing kidney damage. One study found that ibuprofen did not alter muscle soreness among ultramarathoners, and was actually associated with higher levels of inflammation after running. You may be tempted to pop an over-the-counter pain reliever such as ibuprofen (Advil, Motrin) to help relieve pain and muscle soreness after a workout. “This is probably due to increased blood flow from compression to the area,” says Dr. A 2016 review published in Physiology and Behavior concluded that they help to decrease post-workout muscle soreness. These are typically made from nylon, spandex, or similar material and fit tightly around the skin to apply gentle pressure to certain muscle groups. A 2020 study published in the Journal of Strength Conditioning and Research found that OTC creams and gels helped speed up recovery from exercise-induced microtears in the muscle.Ĭompression garments. Look for one that contains menthol or capsaicin, such as IcyHot and Aspercreme, to help ease muscle soreness. While ice is often recommended to reduce inflammation, heat is often preferred for post-exercise soreness since it increases blood flow to the area, says Dr. Many Hinge Health members report using their exercise playlists for post-workout stretches. Light basic stretches that you hold for a few seconds can help increase blood flow to sore areas without overstressing muscles, says Dr. ![]() A 2017 study published in the Frontiers in Physiology journal found that a massage within 24 hours of intense exercise helped reduce soreness. Massaging a sore muscle can help relieve tightness and increase blood flow to the area, which can help with recovery. “But light activity, such as walking, may make you feel better since it increases blood flow to the area,” advises Dr. If you’re sore, you may not want to jump right back into an intense workout. But here are additional steps you can take to promote relief from sore muscles: In the meantime, your muscle soreness will most likely peak between 24 and 72 hours after your activity and ease up on its own. And let’s not forget the silver lining: As you get stronger and your muscles become accustomed to different types of movements, you’re less likely to experience muscle soreness after exercise. So keep on moving! How to Heal Your Sore MusclesĪs frustrating as achy muscles can be, try not to let the soreness discourage you. Our Hinge Health physical therapists tell members all the time that more soreness is not equivalent to a better workout. It’s important to know that if you’re not sore after a workout it doesn't mean you’re not getting stronger or that you’re not challenging your body enough. The process your body goes through to repair those tiny tears is the very thing that makes your muscles stronger. While microtears may sound like a bad thing, it’s not. This creates an inflammatory response that’s the source of your discomfort. “Delayed onset muscle soreness is most likely due to the tiny microtears that can form in muscles,” explains Steven Goostree, PT, DPT, a physical therapist at Hinge Health. While this can contribute to temporary soreness, it generally clears out a couple of hours after stopping activity. After a hard workout, your muscles may have a lot of lactic acids built up. This is a substance that’s produced in your muscle cells and red blood cells that forms when your body breaks down carbohydrates to use for energy during exercise. Why does it have to hurt? The answer depends on what type of muscle soreness you experience.Īcute muscle soreness is often due to a buildup of lactic acid. You’re doing something good for your body. Post-exercise muscle soreness may seem like a sick joke. Rather than being related to lactic acid, DOMS is caused by changes in your muscles and the resulting repair process your body goes through. This type of muscle soreness resolves quickly - usually within a couple of hours.ĭelayed onset muscle soreness (DOMS) usually starts about 12 hours after your workout and peaks around 48 hours post-workout. It’s caused by a buildup of certain substances within your muscle, such as lactic acid, during high-intensity exercise. Here’s how:Īcute muscle soreness is usually felt immediately after you’re done exercising. ![]() Both types are a good thing - they signal that you’re getting stronger - but they do differ in a few ways. You can experience either type of soreness after a workout that’s challenging for you. There are two types of muscle soreness: acute (right away) and delayed onset muscle soreness (sometimes called DOMS).
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |