EVERY LIFTER KNOWS the feeling. You hit the iron extra hard, tearing muscle fibres as you got your swole on. Afterwards you felt indestructible, like you could take on the world, but as the glow of endorphins begins to decline, your muscles begin to ache.
Sound familiar? Delayed Onset Muscle Soreness, commonly known as DOMS, is a common affliction for anyone chasing gains in the gym. After all, while you certainly want to challenge your muscles, and to tear muscle fibres to stimulate growth, if your recovery is delayed, your performance in your next session may be hampered. Then, your all-important gains could begin to shrivel.
Here, we look at the common causes of muscle soreness and what you can do to recover quickly and effectively in order to get the most out of your workouts.
What causes muscle soreness after a workout?
The exact cause of muscle soreness is unclear, but most researchers believe it’s due to tiny tears in your muscle fibres. The soreness, it’s believed, is caused by the body healing these damaged fibres.
How long does muscle soreness last?
The pain cave opens around 12-24 hours after a workout and peaks between 24 – 72 hours later, according to the American College of Sports Medicine (ACSM). The pain is usually characterised as a dull ache that comes on gradually, rather than a sharp pain that occurs immediately after activity, which could be a sign of a strain or sprain. These acute injuries are often the result of muscle, tendon, or ligament damage and result in more acute pain – see a doctor if you experience this.
How to treat muscle soreness after the gym?
First of all, don’t panic. Muscle soreness is part of the workout experience. It’s best to anticipate some discomfort. In most cases, symptoms will settle naturally within a few days. While your muscles recover, avoid putting too much strain on them.
Here are some common treatments to alleviate muscle soreness after a workout:
Massage: A qualified masseuse can help increase blood flow to injured areas, which may promote healing and help relieve the pain.
Heat therapy: A warm bath or applying heat pads can also stimulate blood flow to injured muscles.
Cold therapy: Beloved of CrossFitters, influences and content creators, cold water immersion can help reduce inflammation and swelling in your muscles. Applying a cold pack to tender muscles can also help with pain.
Light exercise: It might sound counterintuitive, but keeping your muscles active may help to reduce pain. It’s best to keep the intensity light and avoid movements that put too much strain on injured muscles. Examples of light exercises include walking and gentle stretching.
What can you do to ease muscle soreness?
Drink water
Hydration helps your muscles recover. Water keeps the fluids moving through your system, which eases inflammation, flushes out waste products, and delivers nutrients to your muscle.
To keep your muscles replenished, a study in the journal Clinics of Sports Medicine recommends aiming to drink between 350-600ml of water about two hours before a workout and then 150-300 ml every 15 to 20 minutes of exercise.
Use a foam roller or massage gun
If you don’t have time to hit a massage parlour, you can always DIY, otherwise known as Self-myofascial release (SMR). This is a technique used to release tension in muscles and connective tissues (think foam rollers – see below) helping move the fluids that accumulate in the muscle after exercise.
A study published in The International Journal of Sports Physical Therapy found that foam rolling may help increase range of motion and reduce DOMS.
Massage guns (see below) are another easy way to shoot down DOMS. These handheld machines deliver rapid vibrations to help promote blood flow to that sore tissue area.
Light Exercise
As much as the couch might call you, the day after a hard workout, try to get some gentle movement through activities like yoga, pilates, a walk, swim, or a bike ride. In one 2012 study, women who performed a 20-minute bout of low- or moderate-intensity cycling immediately following hard workouts enjoyed a reduction in muscle pain along with an increase in strength. Whatever you do, don’t hit the same tired muscles again with another hard workout, which will only increase the likelihood of prolonged, more serious injury.
What can you do to prevent muscle soreness?
Have an espresso
In one study published in the Journal of Pain, participants who had a coffee pre-workout had a 48 per cent drop in DOMS. How does it work? Not only is caffeine a stimulant; it also has analgesic (pain-killing properties).
Drink cherry juice
Research published in the Scandinavian Journal of Medicine and Science in Sports found that marathoners consuming tart cherry juice before, the day of, and 48 hours following their events reduced muscle soreness. Bonus: the athletes also showed signs of improved muscle recovery and function. Tart cherries are rich in anthocyanins, antioxidant compounds that reduce excess inflammation.
Eat
The best foods to consume before a workout are rich in healthy carbs and lean protein. A piece of fruit, such as a banana, is a great pre-workout snack for quick-release carbs. If you’re doing a longer workout, try a chicken sandwich on whole-grain bread.
Top 5 massage guns for muscle soreness
Theragun Elite
Bang V1 Massage Gun
Hyperice Hypervolt Go 2
JAWKU Muscle Blaster V2
Bob and Brad X6
Related:
Does muscle soreness mean you’ve had a good workout?
Study Finds Consuming Carbs Can Reduce Muscle Soreness After Exercise
