How to Get Rid of Muscles Soreness Fast
Can MODS Kill You?
Delayed onset muscle soreness, commonly referred to as DOMS, describes the muscular pain and stiffness that occurs following a heavy workload. DOMS typically peek around 24 to 48 hours after leaving the gym. DOMS is viewed as an inflammatory response due to a breakdown in muscle tissue, however, this breakdown isn’t necessarily a bad thing. For a fit person who exercises regularly, you can view the occasional attack of DOMS as a good thing.
After all, for your muscles to repair, grow and become stronger, you first have to give them something to repair. And we’re talking about the same microscopic tears in the muscles that can leave you waddling the morning after your workout. So how can you kill the pain without killing your results?
Multiple studies show that pre-workout caffeine consumption can reduce subsequent muscle soreness and fatigue. Caffeine has analgesic (pain-killing properties), which is why it is commonly contained in over-the-counter pain medications.
Getting a Massage
Finally, justification for those spa days. Research from a 2014 study found that a post-exercise massage can significantly reduce pain. And over the long term, regularly getting massages may increase your body’s ability to fight off DOMS. Another 2015 study showed that massaged muscles contain more blood vessels than massage-free ones, which may result in improved recovery. They also display only half of the scar tissue that non-massaged muscles do. Not bad for some low-key me-time.
Like a massage, foam rolling is all about myofascial release, which relieves tension in the muscle’s connective tissue. And your trainer is right: Research has found that rolling out your muscles like dough can help reduce delayed onset muscle soreness. It can also improve performance in subsequent workouts.
Perform Recovery Workouts
Consider this permission to turn down the dial from time to time. In a 2012 study, women who performed a 20-minute bout of low or moderate intensity cycling immediately following their DOMS-inducing strength workouts enjoyed a reduction in muscle pain along with an added boost in strength.
Light recovery workouts increase blood flow, which does a number of things to naturally nudge the inflammatory process along, such as lymphatic draining, moving immune cells, and clearing inflammatory mediators.
Epsom salts, cold compresses, ice baths — a lot of other pain-relieving techniques top the lists of weekend warriors and professional athletes alike.
- Curcumin: In high doses, this tasty ancient Indian spice is a potent anti-inflammatory. It’s best to take over a gram a day for several days after a really hard work out. You can buy it in a capsule, since using that much curry on food would be a bit much! And avoid ibuprofen
- Hot-Cold Contrast Showers: These increase blood flow and help to shuttle inflammation out of muscle. Just take a 5-minute shower, and alternate between 20 seconds cold and 10 second hot.