How to get rid of sore muscles

Here’s what really works and what doesn’t.

How to get rid of sore muscles

We all secretly love aching muscles. This is proof that you work hard in the gym and your body feels it. But some muscle soreness isn’t simply caused by a buildup of lactic acid – it’s a sign that the muscles have straightened up from the shock.

"Il dolore muscolare significativo che di solito si verifica diverse ore dopo l’attività, di solito da 24 a 48 ore dopo l’attività, è indicato come indolenzimento muscolare ritardato o DOMS." – Christopher Hogrefe, MD, FACEP, sports and emergency medicine specialist at Northwestern Memorial Hospital, saidMen’s health. com.“This condition has little if any to do with lactic acidosis. Instead, it appears to be the result of small breaks in the muscle fibers which, together with the inflammatory process, cause pain. ‘

You will notice this type of pain after more difficult or unfamiliar exercises. “Activities that involve stretching the muscles and tendons while the person simultaneously tries to contract the muscles, squatting, and running downhill are examples of such exercises,” says Hogrefe.

So what are the symptoms of DOMS? “Muscle pain, lack of strength, decreased speed of muscle contractility, and muscle stiffness are symptoms of DOMS,” said Katie Lawton, an exercise physiologist in rehabilitation and sports therapy at the Cleveland Clinic. “DOMS can reduce the rate of muscle contraction by 5-8% and impair joint mobility.”

If your body needs a little more recovery help, try one of these tips to get rid of sore muscles.

How to get rid of sore muscles

You are likely to spend several hours a day hunched over a screen – without judgment, we are by your side. To compensate for a sedentary lifestyle, you can train very hard. Add stress and poor sleep hygiene and you will have a muscle tone tremor. At the end of the day, you experience aches and pains that affect your overall well-being, reducing your ability to feel comfortable in your own body.

Relieving muscle pain is not only a necessity to restore well-being, but also something you can take care of by restoring a sense of control over your body. While it would certainly be nice to have the means for the massage therapist to remove any small muscle pain that arises, it’s probably not realistic or doable. Fortunately, we consulted four wellness experts who have provided us with great homemade alternatives and prevention strategies.

So read on for the 16 best tips to get rid of sore muscles while helping you relax, dive into zen, and ultimately find sweet relief.

Meet the expert

  • Miriam Fried is an ACE certified personal trainer and owner of MF Strong.
  • Mona Dan, LAc, is an herbalist, acupuncturist, Traditional Chinese Medicine expert and founder of Vie Healing.
  • Nancy Richer is a ballerina and founder of the Richer Movement, a ballet-based concierge training.
  • Karena Dawn is a certified yoga teacher and co-founder of the Tone It Up wellness community.

Stay hydrated

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Leah Flores / Stocksy

One of the most important things you can do to get rid of muscle pain is to stay hydrated. This will not only help lubricate the joints, but adequate hydration will also speed up recovery and soothe inflammation. “I like to make my electrolyte drinks throughout the day with a little pink salt and a squeeze of lemon,” says Richer. “After that I try to drink half of my body weight in ounces of water.”

Try a split workout routine

If you exercise regularly, it is important to follow a routine that allows you to recover enough time between sweating sessions. “You have to give your muscles time to recover between workouts, so ideally, to get them running at optimal capacity, we want to wait two or three days before working on the same muscle group,” says Fried. “If you’re still finding you’re going into every workout feeling sore, it could be a sign you are not taking proper steps for recovery. This could mean that you are neglecting stretching, not getting adequate nutrition, or exercising too much.

Use a foam roller for myofascial relaxation

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Considered a type of myofascial self-release, foam rolling has been shown to aid recovery from strenuous exercise by reducing delayed muscle pain. When massage is not an option, rolling foam after training can be a good substitute for breaking down adhesions, reducing pain in tired muscles. “It can help reduce muscle tension, increase flexibility, prevent injury,” notes Fried. “After each training session, spend 10 to 15 [minutes] stretching your muscles with a foam roller. I generally suggest that you program it into your workout so you don’t neglect it.”

Stretching just a few times a week can affect muscle stretching. And feel free to introduce yourself every day. “You want to roll slowly, pausing for a few seconds when you hit a sore spot as you breathe while maintaining pressure on the sore spot,” explains Fried.

Immerse yourself in a warm bath

“The bathroom is my favorite way to rest after a long day of training,” says Richer. “I usually put in two cups of Epsom salt.” Hot water helps dissolve Epsom salts, which release magnesium, a mineral that can be absorbed through the skin. Magnesium helps relax the muscles. Sounds great after a hard workout.