We all love sore muscle cells. It's proof that you've done a serious job in the gym, and your body feels it. But soreness is not just due to lactic acid formation – it's a sign that you've put your muscles in immediate shock.
"Significant soreness, which usually occurs hours after activity, usually 24 to 48 hours after activity, is referred to as delayed-release muscle drowsiness," said Christopher Hogrefe, MD, FACEP, specialist in sports medicine and emergency medicine Northwestern Memorial Hospital, opposite MensHealth.com. "This condition has little or nothing to do with lactic acidosis, but instead appears to be the result of small tears in the muscle fiber that are combined with an inflammatory process to cause pain."
You will notice this kind of pain after more demanding or unfamiliar exercises. "Activities that lengthen muscles and tendons while trying to pull muscles together," squats "and downhill are examples of such exercises," says Hogrefe.
What are the symptoms of DOMS? "Sore muscles, lack of strength, decrease in muscle contractility speed and muscle stiffness are all symptoms of DOMS," says Katie Lawton, Rehabilitation and Sports Therapy Physiotherapist at Cleveland Clinic. "DOMS can reduce the rate of muscle contractility by 5-8% and change the mobility of the joints."
If your body needs a little more help in recovery, try one of these tips to get rid of sore muscles.
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Eat more mushrooms.
"Many sources have found that fungi have anti-inflammatory properties that can be effective in muscle soreness," says Hogrefe. The anti-inflammatory compounds of fungi known as polysaccharides reduce the pro-inflammatory cytokine compounds.
Make active cooldown.
When you cool down a bit, your muscles will get fit again. In an Active Recovery Study of 2018, it was found that runners who completed a 50% decrease in activity at the end of their workout (rather than resting completely) could run three times longer on the second run. The researchers believe that this had to do with better blood flow, which lowered the blood lactate (the metabolic by-product that saps the muscles).
In addition, a study from 2012 found that those who were 20 minutes or moderately intense cycling immediately after weight training reported reduced muscle aches.
Drink some tart cherry juice.
Herbe cherry juice contains antioxidants and anti-inflammatory compounds. A 2010 study found that long-distance runners who drank sour cherry juice for 8 days had less muscle pain.
"Like mushrooms, the anti-inflammatory properties of cherries may be beneficial in reducing muscle soreness, but especially in the case of acidic cherry extract, one should be aware that significant levels of sugar may be present," says Hogrefe.
Get a massage.
It may seem obvious, but massages really help to relieve sore muscles. A 2012 study found that post-workout massage significantly reduces pain by reducing the release of cytokines, compounds that cause inflammation in the body. At the same time, the massage stimulated the mitochondria in the cells by promoting cell function and repair.
Use a heating pad and an ice pack.
"The idea behind heating cushions is that they increase blood flow is a vasodilator (opens up your blood vessels), and it is believed that it could help some muscle by-products or inflammations associated with muscle soreness Rinse, "says Lawton.
Adding an ice pack to the mix can be the perfect combination.
"Alternating cold and heat can be most beneficial after a muscle soreness caused by exercise," says Hogrefe.
A 2015 study has shown that the use of heat and ice prevents damage to elastic tissue. "From icing to warming results in a reduction in muscle pain after exercise, applying ice for twenty minutes and then heating for twenty minutes can be an effective remedy for sore muscles that occur after activity," says Hogrefe.
Use a foam roller.
Foam that rolls on sore muscles can make adult men cry, but it helps to repair your muscles. "It has been suggested that foam rollers can reduce edema (or swelling in the muscles) and improve tissue recovery," says Hogrefe.
A 2015 study found that 20 minutes of foam roll on a high-density foam roller immediately after training, and 24 hours later muscle tension can be reduced and the impact on dynamic movement reduced.
Take an ice bath.
A 2010 study has shown that ice baths reduce swelling and tissue degradation that cause DOMS by restricting blood vessels. The participants sat for 5 to 10 minutes in an ice bath. In another study in 2014, participants who took an ice bath 10 minutes after training reported the least pain and soreness when asked to stretch.
"Overall, some have suggested that ice baths can reduce soreness by 20%," says Hogrefe.
Wear compression equipment.
It's not just about showing off all your work. A 2014 study found that the compression gearbox reduces muscle soreness and accelerates muscle recovery by narrowing muscles and preventing fluid retention after exercise while increasing blood flow. This helped to remove an enzyme in the muscles called creatine kinase that can cause pain.
That sounds easy, but when you hit the sack, it can often be just what your sore muscles need. The direct scientific link between sleep and recovery after training remains somewhat blurred, although it can be argued that sleep involves a variety of physiological functions that are not always easy to define and separate. However, we know that a lack of sleep can lead to higher levels of inflammation. Inflammation is not necessarily a factor in DOMs, but it does contribute to sore muscles – and a serious break can mitigate this.
Eat Antioxidants and Proteins Frequently Over the Next 24 Hours.
Your post-lift protein shake can not only fill up your muscles. In a 2017 study, it was found that proteins help restore muscle function within 24 hours of eccentric contractions-filled training (which is generally the case with most strength-based workouts). The addition of antioxidants to this meal improved recovery from these workouts even more. So try concentrating on protein (think of chicken or fish) and antioxidant-rich foods (think of pomegranates and kale) in the hours after a strenuous workout, and watch your recovery time shorten.
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