Exercise can cause sore muscles, and the degree of muscle soreness after a workout varies based on the type and intensity of the exercise, ranging from barely noticeable to extremely painful. You can alleviate this discomfort by employing one of these effective strategies.
What Causes Muscle Soreness in the First Place?
According to the American College of Sports Medicine (ACSM), sore muscle after exercise, also known as delayed-onset muscle soreness (DOMS), is a sign that you have inflicted damage to your muscle tissue. When this damage, characterized by micro-tearing, occurs, your body initiates the repair process by triggering inflammation at the injured site.
Certain types of workouts, especially those that are new to you, more intense than your usual routine, or involve a lot of eccentric movements, will likely cause more damage and muscle soreness than other types of workouts.
Sore muscles can be beneficial, but it should not last too long
Torn and inflamed muscles may sound detrimental, and in our everyday lives, we aim to minimize inflammation due to its association with chronic diseases, as research has shown. However, Arent suggests that some level of inflammation can serve as a crucial signal for muscle growth and repair. By aiding your muscles in their recovery from damage, they are more likely to regenerate and become stronger and larger. Aren’t emphasizes that the goal is not to entirely prevent inflammation but to swiftly manage it.
6 Things You Can Do During and After Your Workout to Alleviate Muscle Soreness
- Stay Hydrated During and After Your Workout
- Right After Your Workout, Utilize a Foam Roller (Self-Myofascial Release) or a Massage Gun
- Consume a Meal Within 30 Minutes Following an Intense Workout
- Ensure You Get Sufficient Sleep
- On the Day Following an Intense Workout, Engage in Light Exercise
- Avoiding NSAIDs
Get in touch with us at Attuned Vitality if you have any question. Dr. Wendy can help and lead you the way to recover from your muscle soreness.