Muscle soreness after workouts: Top methods to quickly relieve pain and recover
What to do after workouts to avoid soreness (photo: freepik)
The feeling of pain and stiffness in the muscles a day or two after an intense workout is familiar to almost everyone who exercises. This is muscle soreness, or delayed onset muscle soreness (DOMS). Here are the best ways to relieve this pain after training.
Why does muscle soreness occur?
Soreness is not "lactic acid," as was once believed. Modern research shows that the pain is caused by the body’s inflammatory response to microtraumas in the muscles. This process usually peaks 24–72 hours after exertion.
How to relieve pain and speed up recovery?
Although it is difficult to completely avoid soreness after intense workouts, there are effective methods to minimize pain and speed up muscle regeneration:
Active recovery
It may sound paradoxical, but light physical activity can help. Light cardio (such as jogging, cycling, or brisk walking) or swimming improves blood circulation in the muscles, which helps remove metabolic waste and speeds up the delivery of nutrients needed for recovery.
Stretching
Gentle dynamic or static stretching after a workout or the next day can improve flexibility and reduce stiffness. It’s important to do this carefully, without intense pain.
Massage and myofascial release
Using foam rollers or massage guns helps relax tense muscles and improve blood flow to painful areas. Professional massage is also very effective.
Contrast showers or baths
Alternating cold and hot water can stimulate circulation and reduce inflammation. Always start and finish with cold water.
Hydration
Proper water intake is critically important for all bodily processes, including muscle recovery. Dehydration can worsen soreness.
Nutrition
A balanced diet with sufficient protein is essential for muscle building. Foods rich in antioxidants and anti-inflammatory properties (such as berries and fatty fish) are also beneficial.
Quality sleep
Tissue repair, growth hormone synthesis, and muscle regeneration happen most intensively during sleep. Aim for 7–9 hours of sleep per day.
Heat and cold
Some people benefit from heat (warm baths, saunas) to relax muscles, while others prefer cold (ice, cold compresses) to reduce inflammation. Experiment to find what works best for you.
Prevention is the best approach
The best way to deal with soreness is to prevent it. Always warm up properly before training and cool down afterward. Gradually increase the intensity and volume of your workouts. Don’t jump into heavy training if you’re a beginner or returning after a break.
Remember that mild soreness is a normal part of the adaptation process. But if the pain is severe, accompanied by swelling, restricted joint movement, or doesn’t go away after a week, you should consult a doctor. Listen to your body, give it time to recover, and your workouts will become more comfortable and effective.
Earlier, we revealed how many calories you burn by walking 7 to 10 thousand steps.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
