Gym fanatics believe that there is no gain without pain. In fact, many fitness freaks wear the pain they have after a hard workout as a badge of honor and think of muscle soreness to be an indicator of how good their workout was. This may not be completely true. Hence, if you have recently increased the load of your training or stepped out of your fitness routine to try a new workout, and feel that you are barely able to move due to muscle pain when you wake up the next morning, we are here to help you. Though, before that you must know about what muscle soreness is, and why does it happen.
Delayed Onset Muscle Soreness (DOMS)
Delayed Onset Muscle Soreness or DOMS is an acronym used by fitness buffs and athletes to denote the soreness you feel in your muscles after a workout. Occurring mostly after a hard workout, resistance training or just a novel stimulus, DOMS is caused due to the microscopic tears in your muscle fibers. Perceived by most gym goers as a good thing, DOMS may sometimes prove not only to be uncomfortable but also may have negative impacts on your muscles.
The Best Science-Backed Ways to Tame Sore Muscles
According to research, working on a muscle if it’s still sore can not only decrease the activation of the desired muscle but may also decrease the force capacity of that muscle by almost 50% and impact the recovery process adversely. This can also affect your training negatively if the pain and soreness persist till your next workout. Hence, it becomes extremely important and essential to employ certain steps to tame sore muscles and quicken the muscle recovery process. Here are five ways that would help you to combat with sore muscles in an easy and relaxed way. Take a look.
Popular to ease muscle tension and provide immediate relief, foam rolling enables myofascial release that acts on the muscle’s connective tissue to eliminate pain and restore motion. In simple words, it is one of the most preferred and reliable techniques to control DOMS or sore muscles. This is because using it puts direct pressure on your muscles and breaks the fibrous tissue responsible for the pain and tension. This leads to improved muscle tenderness instantly after an intense workout.
The best thing about foam rollout is that it can be inculcated in your fitness schedule as a warm-up or cool-down routine. What’s better is that it can also be used as an overall recovery mechanism on days that you miss your work out.
Get A Massage
Most people consider a massage as satisfaction or indulgence. However, massages have become quite popular in recent times to alleviate pain and that too at a cellular level. According to recent researches, massages also have the potential to decrease inflammation and increase the cellular activity considerably. The best time to get a massage is just after you have exercised to reduce the pain caused by DOMS. Not only this but massages can also enhance the ability of your body to fight DOMS in the long run. Hence, use relaxing massages to your advantage to enable tissue regeneration and reduce fibrosis effectively.
According to research, a pre-workout coffee or caffeine consumption can considerably reduce future muscle soreness and fatigue. In fact, in a study from the Journal of Pain, exercisers experienced a 48% reduction in DOMS due to pre-workout coffee consumption. This is primarily because caffeine has analgesic and hydrating properties that help it to control muscle pain by exacerbating symptoms of DOMS considerably. Moreover, you do not need to consume too much caffeine to notice the effects and 5mg of caffeine is ideal for every kg of body weight. This means if you weigh around 150 pounds, then you just need 3 cups of coffee to see the effects in case of DOMS.
Other Recovery Methods
The three science-backed ways to tame the sore muscles mentioned above are incredibly easy and effective to carry out. However, these are not the only ways to combat DOMS. Epsom salts, cold compresses, ice baths and a lot of other pain-relieving techniques are used by professional athletes and fitness marshals to beat DOMS. Not only these but some professionals also consume 2-3 Ibuprofens and then drink a beer to fade the pain away. However, this is not a wise decision as NSAID drugs like Ibuprofen and Aleve are toxic and may prove to be extremely dangerous if used on a regular basis. In fact, NSAID drugs form the 15th most common cause of death in the US. Therefore, if you are struggling with DOMS, and need quick relief, we would recommend you to go for a non-toxic and more powerful organically occurring compound like CBD that alleviates muscle pain within minutes without much to do and no side effects.
Tell us if you find this article helpful to tame your sore muscles and share this with your gym mates if you feel like this is what they need.