7 Steps to Sooth Sore Muscles

7 Steps to Sooth Sore Muscles

Muscle pain can be caused by exercising after a period of inactivity, taking part in a new or more intensive exercise routine or engaging in exercises that puts strain on specific muscles groups.

􀀑􀀃These intense activities can create microscopic tears in muscles fibers causing inflammation and pain known as delayed onset muscle soreness or DOMS.

This feeling of discomfort typically peaks within 48 hours after intense or new forms of activity and gradually eases thereafter. You’ll be less likely to experience this soreness the longer you continue doing the same activities that caused the pain in the first place as the stronger muscle and connective tissue become conditioned to the load and intensity of the exercise, and also begin to recover faster. So, how can you ease sore muscles during the period when this pain peaks?

1. Massage those muscles

Massaging the body prompts nutrient-rich blood to fl ow to the muscles, replenishing them and easing stiffness and discomfort. A study published in the journal Science Translational Medicine showed that massage also helps reduce the production of compounds called cytokines, which play a critical role in post-exercise inflammatory response. In addition, the research team led by Dr Mark A. Tarnopolsky, a professor of paediatrics and medicine at McMaster University in Hamilton, Ontario, also found that massage enhances cell recovery by stimulating mitochondria, which facilitates quicker adaptations to exercise. It is, however, important to use the correct form of massage. Deep tissue massage, for instance, can cause additional inflammation which can exacerbate feelings of soreness and stiffness. It is therefore best to get a massage from a professional. Once you’ve gained a better understanding of the techniques that can be used then you can start to learn some self-massage

techniques. There are a number of reliable publications and online sites that offer tips on effective massage techniques.

2. Don’t skip the stretching

Gentle stretching can relieve pain, loosen tension and help tightened muscles to become more pliable and flexible. This is due to the fact that muscles typically tighten after intense exercise or activity they are not conditioned for, and this can worsen the feeling of soreness. Just keep in mind that stretching ‘cold’ muscles can cause injury and it is thus wisert perform stretching exercising after you’ve done a light warm-up.

3. Eat and Drink to Ease Pain

Research indicates that there are a number of nutrients that can help minimise exercise related

muscle soreness. It is therefore essential that your post-workout meal, which should ideally be consumed within two hours after an exercise session, contains the right mix of nutrients. There is strong evidence to suggest that consuming a mix of carbohydrates and protein in the post-exercise

period can help ease muscle pain by replenishing depleted energy reserves and repair and rebuild muscle tissue, which all helps to heal your muscles faster. And don’t forget to include healthy fats in your other meals, particularly omega-3 fatty acids, as they help to reduce inflammation naturally. Research also indicates that taking a daily omega-3 supplement after a strength-training workout can aid in reducing soreness and easing inflammation as this compound may help boost blood and oxygen circulation to sore muscles. Natural sources of these healthy fats include flaxseed oil, extra virgin oil, canola oil, avocado and fatty fish like salmon.

4. Heat can help

Applying heat to sore muscle can also have a soothing eff ect because, when the temperature of muscle increases, blood fl ow increases. This brings fresh oxygen and nutrients to assist in healing and repairing the injured site. Try immersing your body in a warm bath and enjoy a long soak or, if the pain is isolated, apply a heating pad directly to the painful spot.

5. Cool it!

While heat can off er relief from aching muscles, cold can also have analgesic (painrelieving) properties. The key is to apply a cold compress to the tender area for 10 to 20 minutes, within 72 hours after taking part in the strenuous activity. For those who are a bit more adventurous, ice baths have long been touted as an invaluable tool in aiding recovery and reducing next-day soreness. However, if that is too extreme you can also try contrast showering – alternating between hot and cold water – as this will stimulate blood fl ow, which helps to ease pain and reduce swelling for all the reasons already mentioned.

6. Roll

Foam rollers are not only relatively cheap to purchase but using them can prove especially effective for increasing blood flow to your muscles and soothing muscular discomfort. Massaging muscles and fascial tissue with a foam roller can also help to work out sore or tight spots from overworked muscles. Commonly referred to as adhesions or knots, direct pressure from massage, foam rollers or even balls and other purpose-made tissue manipulation tools can help to release these areas, where damaged tissue has built up due to all the activity. These noodle-like cylinders come in a variety of lengths, widths and densities but investing in a fi rm roller (about 60cm long and 15cm in diameter) will off er you good value for money and multiple uses. Use your foam roller by lying on top of it, placing the muscle you wish to roll directly over the foam roller, then roll over the muscle until all tension has been released from tender areas, remembering to pause on those tight hot spots.

7. Don’t be a couch potato

When your body is in pain you may feel tempted to avoid exercise until you feel a bit better but this isn’t a wise idea. While you shouldn’t push your body when suffering from DOMS, it is best to keep moving with a few days of easy workouts to promote blood flow and prevent further muscle damage. This also reduces the likelihood of injury once you return to full-blown exercise. It’s best to continue with your regular routine but keep things light and easy until you have fully recovered.

Post-workout muscle pain is never pleasant but the good news is that when the muscle recovers it will be stronger and denser. However, it is important to differentiate between DOMS and more serious injury. If a specific area is particularly painful and the discomfort persists consult your doctor as this could indicate an injury. Lastly, remember that feeling a little pain is often the price you pay for improving your performance and shaping an enviable physique to be proud of. Some degree of damage and inflammation needs to happen to elicit the response you’re after. As such, as long as the pain isn’t caused by an injury, next-day soreness is actually your fitness friend rather

than your foe.