5 tips for dealing with muscle soreness

Whether you’re an athlete or you have just completed your first gym session, everyone experiences muscle soreness. The technical term for muscle soreness after physical activity is delayed-onset muscle soreness (DOMS), and it usually hits you the day after your workout.

The best remedy for muscle soreness is time but the home doctor experts at House Call Doctor have five things you can try in the meantime to ease the pain.

Active recovery

You may be tempted to stay in bed but sometimes doing nothing can be the worst recovery method. The best way to keep your blood moving around your circulatory system is to do some light exercise. Try going for a walk or a swim to get your body moving.

Antioxidant-rich diet

Oxidative stress that occurs during moderate to extreme exercise can cause post-workout inflammation and soreness. Eating an antioxidant-rich diet can help stop muscle soreness even before it begins.

Foam rolling

Foam rolling is a good way to relieve tension in the muscles’ connective tissue and boost blood circulation to reduce DOMS. It can be used to warm-up or cooldown before and after exercise and is a cheaper alternative to a professional massage.

Apply heat or ice

Heat causes vasodilation (the widening of blood vessels) and cold water causes vasoconstriction (constriction of blood vessels which increases blood pressure). Using heat or ice can help stimulate the body’s circulatory system and reduce inflammation and ultimately, muscle soreness.

Anti-inflammatory medication

If your muscle pain is not subsiding, you can try over-the-counter anti-inflammatory medications that can reduce swelling and relieve pain. There is also a range of pain relief creams, gels, and rubs which will help relieve muscle soreness.

About Ronald Mendoza