What are some of the quickest ways to get rid of muscle soreness? Sore muscles could occur when your body adjusts to a new fitness routine. However, most often than not, muscle soreness occurs because of the stress placed upon muscles during exercises.
Muscle soreness could be two types—Delayed Onset Muscle Soreness(DOMS) or Acute Muscle Soreness (AMS). DOMS occurs between 6-8 hours of engaging in an exercise and could last up to 24 hours or more, depending on the severity. While the latter might be nothing to worry about, as it sometimes disappears almost immediately.
If you change your workout routine or exercise again after a long break, you may feel aches in your muscles. The good news is that this soreness is perfectly normal, and your body quickly gets used to the increased intensity of activities. Here are the quickest ways to get rid of muscle soreness:
1. Heat and Cold Therapy
There has been much debate about the better treatment between heat and cold therapy for DOMS treatment. However, deep research has revealed that neither of the two methods is less efficient. In addition, a study found that both treatments can effectively ease DOMS.
Heat therapy is advisable to be used for relieving DOMS because it helps to reduce sore muscles. Applying heat to the surface or affected region opens up the blood vessels, facilitating healing. Heat also helps to reduce muscle spasms and joint stiffness. Dressing a towel with warm water is best for this process, not scalding. You can also use a heating pad.
It is a known fact that cold constricts blood vessels. Therefore, ice can relieve inflammation, halt swelling, and reduce pain because it will restrict the blood flow and circulation around affected parts. As a result, a cold reduces bleeding and eases pain. You could also use this method by dampening a towel with cold water. Then you place it on the affected area after about 15minutes in the freezer.
Regarding which treatment to use and when to apply it, research has found that cold is more effective when applied within 24 hours after exercise. Heat therapy can come in after 24 hours. However,
2. Massage Therapy
Soreness may result from overstretching or straining your muscles. As you engage in one exercise or another (new or on a higher level), you indirectly force a build-up in your muscles. As a result, the muscle fibers experience strain or tears as they respond to the exercise, leading to sore muscles.
According to the Journal of Athletic Training, getting your body through proper massage could be one way to ease muscular pains. Studies have proven that massages can go as far as improving sore muscles by approximately 30 percent. It can also reduce the swelling of muscles.
3. The Use Of Herbs And Natural Supplements
After a long stressful day, you could experience pains in your muscles, which could be frustratingly annoying. The activities you engage in cause these muscular pains.
However, we know ways to naturally help reduce muscle strains and soreness—herbs and natural supplements.
Natural Supplements like turmeric, Cherry juice extract, Boswellia (Indian frankincense), Omega-3 supplements, and others could be beneficial in reducing inflammations.
Natural supplements are not well researched as chemicals or pharmaceuticals. However, it remains a potent option. Just consult your doctor before trying out anything new so that it doesn’t interfere with your condition or medications.
Conclusively, this research supports using herbs in DOMS with lower side effects.
4. Food and Rest
Another great way to get rid of muscle soreness is by eating food containing essential nutrients to relieve DOMS. For example, a study found that Polyphenol-rich food can help recover from muscle damage caused by intense workouts.
If the sore muscle you experience results from the exercise you engage in, you should eat between 30 minutes after the workout. Tart cherry, blueberry, pomegranate, tart cherry, blackcurrant, cocoa, and beetroot, can help improve bone healing.
Also, you must keep yourself hydrated (drinking much water will help loosen your joints, regulate your body temperature, and transport nutrients all over the body for energy creation).
After you must have eaten, you need to rest adequately. Failure to give the body good sleep can hinder quick recovery, thereby affecting the body’s performance.
The bottom line on the quickest ways to get rid of muscle soreness
Nonsteroidal anti-inflammatory drugs (NSAIDs) and other pain relief medicines are also good ways of relieving muscular pains. They have their side effects.
There are a lot of options available to relieve muscular pains. However, you must consult your doctor for potential side effects before using them.