Avoiding sore muscles requires several commitments to your overall health and well-being. We’re going to examine several aspects of how to recover from workouts, and how to avoid sore muscles.
Avoiding sore muscles isn’t something you merely achieve through dietary habits; it requires dedication to the full recovery of your body by way of sleep, and pre-habilitation – the primitive rehabilitation of your body which is typically done as post-workout stretching and mobility.
I would like to preface this article by saying that I’m an Ambassador for MobilityWOD – health and fitness organization founded by Dr. Kelly Starrett, the author of NY Times Best Seller Becoming A Supple Leopard. That means I promote mobility and an overall top to a bottom healthy lifestyle. I partnered with MobilityWOD because we share a common goal of helping people move better and live healthier, longer.
Sore muscles can occur in several ways that aren’t just exercise, such as illness or injury. We’re going to just focus on sore muscle recovery from exercise, however some of these remedies are applicable to the other aforementioned causes of sore muscles.
We’re going to cover quick fix remedies for sore muscles that you can apply immediately, as well as preventative things you can do to avoid sore muscles in the future. So let’s get to it!
We all secretly love sore muscles. It’s proof you put in serious work at the gym, and your body is feeling it. But some muscle soreness isn’t simply due to lactic acid buildup — it’s a sign you straight-up sent your muscles into shock.
“The significant muscle soreness that typically occurs hours after activity, usually 24 to 48 hours after activity, is referred to as delayed onset muscle soreness. or DOMS,” Christopher Hogrefe, MD, FACEP, sports medicine and emergency medicine specialist at Northwestern Memorial Hospital, told MensHealth.com. “This condition has little, if anything, to do with lactic acidosis. Instead, it appears to be the result of small tears in muscle fiber that combine with an inflammatory process to result in pain.”
You’ll notice this type of soreness after more challenging or unfamiliar exercise. “Activities that involve muscle and tendon lengthening while a person simultaneously tries to contract the muscle, Squats and running downhill, are examples of such exercises,” says Hogrefe.
So what are the symptoms of DOMS? “Muscle soreness, lack of strength, decrease in the speed of muscle contractibility, and muscle stiffness are all symptoms of DOMS,” says says Katie Lawton, an exercise physiologist in Rehabilitation and Sports Therapy at the Cleveland Clinic. “DOMS can decrease the speed of muscle contractibility by 5-8% and change joint mobility.”
If your body needs a little more help with recovery, try one of these tips to get rid of sore muscles