How to Recover Quicker from Muscle Soreness

You know that feeling you get after you do a new workout and it hurts to even sit on the toilet? This is called delayed onset muscle soreness (DOMS), which can occur as soon as 6 hours after exercise, and usually peaks 48 hours afterward. The blame is misplaced here as DOMS is caused by micro tears in muscle, not the buildup of lactate. There are several steps you can take to ease the ache.

Pop Some Ibuprofen The soreness you feel after a tough workout is the result of swelling and inflammation caused by the micro tears mentioned earlier. Popping Ibuprofen, which is an anti-inflammatory, can significantly reduce the pain, according to a study by Greek researchers in the Journal of Strength and Conditioning Research. But that relief may come at a price. An ever-growing body of research has also linked NSAIDs (including ibuprofen) to everything from cardiovascular issues and intestinal dysfunction tosuppressed protein synthesis post-exercise. Occasionally taking a couple of capsules is probably just fine—but give some serious thought to using it regularly.

Take Tart Cherry Extract Doing so can help reduce DOMS not only after a tough endurance workout, but also after intense resistance training, according to two separate studies (available for viewinghere and here) at Texas A&M University. Both studies supported the results of previous research, showing that tart cherries can reduce muscle breakdown and inflammation, thereby reducing soreness.

Give Yourself a Massage Using a foam roller to knead your muscles post-workout can significantly reduce DOMS, according to a recent study in the International Journal of Sports Physical Therapy.Give each major muscle group at least five rolls, starting with your calves and working your way up your body. Spend extra time on sore spots.



Wear Compression Gear People who wear compression garments during or after their workout experience less soreness and faster muscle recovery than people who wear a more traditional gym outfit, like a t-shirt and shorts, according to a recent study in the Journal of Sports Science and Medicine. The reason: By compressing the muscle, such garments help reduce swelling and pressure. Compression gear actually looks cool and gives you that "real athlete" look!

Featured Posts