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November 25, 2023

Best Ways To Relieve Muscle Soreness

Posted In: Fitness & Wellness

While learning to prevent muscle soreness is always best, if you’re working hard toward your goals, it’s going to occur no matter what you do. You can relieve it in many ways. The aches and pain come from microtears in the muscles that have to heal. That process makes the muscles bigger and stronger. There’s a difference between uncomfortable, achy muscle soreness during or immediately following a workout and the pain of DOMS—delayed onset muscle soreness— that can peak at 24 to 48 hours after working out too hard. Both get relief from these treatments, but DOMS may last longer.

Get plenty of water and get adequate sleep.

During sleep your body heals, so getting plenty of rest helps, and so does drinking plenty of water. Frequent hydration is a preventative and provides relief from muscle pain. Hydrate before, during, and after working out to help prevent and reduce muscle pain. You don’t have to stick with strictly water, tea and coffee also help. If you drink a cup of coffee before you workout, you can help prevent pain. Studies show that drinking a cup of coffee before a workout prevented the occurrence of DOMS by as much as 48%.

The new over-the-counter patches and wraps work even better than the rubs.

While you might get more benefit from a massage with oils that help increase circulation or traditional anti-pain rubs, the new patches are easier, don’t require a second person, and often don’t have the strong lingering smell. The concept behind a rub is to increase circulation, which is why many contain menthol.

Get a massage or use a massage gun.

Just like the rubs and patches, massages and massage guns increase circulation. Massage guns are different from ordinary vibration massagers. It creates minute percussive vibrations that help relax the myofascial tissues and tense muscles as it increases blood flow. One study found that people who regularly received massages had improved circulation since their muscles had more blood vessels. Another study found that percussive vibrations from massage guns were as beneficial as regular massages. Studies show that using a massage gun before working out and/or immediately after a workout can help prevent DOMS.

  • Hot and cold treatments have always been part of relieving muscle pain. If an area is inflamed and burning, applying ice can help. After the inflammation has set in, warm showers or heat therapy help increase circulation and reduce pain.
  • Anecdotal evidence suggests soaking your feet in Epsom salts. The magnesium is absorbed through the skin to help relax muscles all over the body, not just in the feet. If you’re magnesium deficient, taking supplements helps, or eating food high in magnesium like nuts, seeds, and legumes.
  • Tart cherries and red raspberries should be on your list if you often intensely exercise. Both provide anti-inflammatories that help prevent muscle pain and can reduce it once it starts.
  • You might feel like lying down all day, but active recovery helps. Active recovery uses mild exercise, like moderate walking, to increase circulation and relieve pain.

For more information, contact us today at Prime Fitness Studio