How to Relieve Soreness After a Workout
The physical stress of strenuous exercise can cause your muscles to feel sore a day or two after a workout. This soreness, known as Delayed Onset Muscle Soreness (DOMS), is caused by microscopic tears and inflammation in the muscles due to your body being worked beyond its comfort zone. Minor aches and pains post-workout are normal signs that your muscles are adapting to the workout. However, the discomfort can decrease the muscle's range of motion and prevent full use. Taking steps to alleviate the pain can help you recover so that you can continue your workout regimen.
Instructions
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Stretch your muscles before and after your workout. Continue to stretch despite the soreness to help alleviate the tightness that contributes to discomfort.
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Incorporate a 10-minute cool-down into your workout. Perform light physical activity such as walking, and stretch the muscled groups you worked.
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Take a break from strenuous exercise to provide some relief. Wait at least one day before working the same muscle group again and one week before performing the same exercise.
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Perform light physical activity such as walking or swimming to allow the muscles to repair. Work other muscle groups that are not sore to continue your workout regimen.
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Place a warm heating pad or thermal heating product on the sore muscles to help increase the blood flow. Take a warm bath if you do not have access to a heating product. Place an ice pack on the muscles if you experience swelling.
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Massage the muscles gently to increase blood flow and to decrease tension. Schedule a professional massage session if you have the time and means.
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Tips & Warnings
Consult a doctor if your soreness lasts longer than a week.
References
- Photo Credit Jupiterimages/Goodshoot/Getty Images
