“Soreness following exercise is primarily attributed to minuscule tears occurring in the muscle fibers,” clarifies Jacque Crockford, an exercise physiologist and education specialist at the American Council on Exercise (ACE), located in San Diego, California.
The tears occurring in the body trigger an inflammatory reaction, which can result in slight discomfort during the healing process. It is completely normal, but it is important not to associate pain with progress. According to her, soreness is not a reliable indicator of the efficacy of a workout.
Similar to the majority of people, sore muscles occur when they are required to exert more effort than they are used to.
According to Kyle Stull, M.S., a faculty instructor at the National Academy of Sports Medicine (NASM) in Dallas, Texas, muscles become sore when they experience stress. He explains that this stress is beneficial as it leads to adaptation over time. However, he advises that soreness should not be overly intense to the point where it compels you to modify your regular activities.
Top Fixes to Sore Muscles
1. Cherry Juice
You don’t need sugar to help this medicine go down! Tart cherry juice, with its high level of antioxidants (even more than pomegranates!) and other benefits, has quickly gained popularity as a superfood. One of its benefits includes reducing muscle aches. Consider including a splash of it in your post-workout smoothie.
2. Creatine
Creatine, an amino acid, functions in the body by transferring energy specifically to muscle cells. It has been proven through research to be among the limited number of supplements that effectively reduce the duration and alleviate the discomfort of muscle soreness resulting from intense strength training.
Having more creatine in your system allows for a greater amount of energy to be available for the purpose of constructing and restoring your well-defined biceps. Additionally, it is worth mentioning that potential side effects such as bloating or upset stomach are infrequent and typically not severe.
3. Mushroom Extract
In a humorous tale, a group of goat herders from China observed that their woolly companions displayed increased energy levels after consuming a specific variety of mushroom. Intrigued by this observation, the goat herders decided to follow suit and partake in the mushrooms themselves.
By going through numerous laboratory and research experiments, the cordyceps mushroom has become accessible to everyone, eliminating the need for a goat. This fungus operates by stimulating ATP, the energy producers in your cells, providing you with natural energy that does not rely on stimulants for alleviating muscle soreness.
4. Epsom Salts
Epsom salts, which contain magnesium as the main element, play a vital role in promoting healthy muscles and serving as a mild natural muscle relaxant.
When the salts are added to a warm bath or compress, they are absorbed by the skin and provide better relief for muscle soreness compared to taking an oral magnesium supplement. However, it is worth noting that Epsom salt baths do not possess detoxifying properties. Nonetheless, is there really a need for a reason to indulge in a relaxing hot bath?
5. During and After Your Workout: Hydrate
It may seem obvious, but maintaining hydration is a crucial element of muscle recovery.
According to Shawn Arent, PhD, CSCS, a professor and chair in the department of exercise science at the University of South Carolina in Columbia and director of its sports science lab, water plays a crucial role in facilitating the flow of fluids in your body, thereby providing relief from inflammation, eliminating waste products, and supplying essential nutrients to your muscles.
It can be challenging to determine if and when you are dehydrated, as dehydration typically occurs before you feel thirsty, as mentioned by Schroeder. The color of your urine is a reliable indicator in this regard: If it appears medium or dark yellow, it signifies dehydration, while a pale yellow color indicates proper hydration.
It is difficult to determine who will be affected and which types of vitamin supplements will cause darker urine as everyone’s response is different, according to Schroeder.
6. Immediately After Your Workout, Use a Foam Roller (Self-Myofascial Release) or Massage Gun
Self-myofascial release (SMR) is an approach utilized to alleviate tension in muscles and connective tissues, involving the use of tools such as foam rollers, lacrosse balls, and massage sticks. This technique aids in promoting the movement of fluids that build up within the muscles following physical activity.
In November 2015, the International Journal of Sports Physical Therapy published a review stating that foam rolling could potentially enhance range of motion and decrease DOMS. According to Arent, foam rolling and various forms of massage boost circulation, supplying more nutrients and oxygen to the affected region, thereby diminishing swelling and tender sensations.
If you want to try a foam roller, start with a softer one. Firmer foam rollers can apply more pressure, but they may be too intense if you’re not used to them. Lacrosse balls are also useful for reaching difficult areas such as glutes, lats, calves, and IT bands, according to Arent.
Massage guns, which are also known as “percussive massage treatment” or “vibration therapy,” have become increasingly popular as a tool for facilitating muscle recovery after a workout.
According to Arent, the functioning of percussive self-massage devices is akin to massage in general. These portable devices produce quick vibrations that, when applied to your muscles, facilitate blood circulation in that specific region. Numerous massage guns are equipped with attachments in different shapes and dimensions to effectively target muscles of diverse sizes.
Massage guns have not been extensively studied for their effectiveness, but they may combine two scientifically supported elements: conventional massage and vibration therapy, according to Leada Malek, DPT, CSCS, a board-certified sports specialist in San Francisco. Previous research has shown that both methods are equally effective in preventing Delayed Onset Muscle Soreness (DOMS).
When using a massage gun after a workout, Dr. Malek advises locating a tense area and gently moving over the main part of the muscle. She recommends increasing the pressure gradually, but not excessively. According to The Hospital for Special Surgery, it is suggested to perform three to five strokes in one spot at a time. It is important to avoid spending excessive time in a single area to prevent muscle irritation.
7. Eat Within a Half Hour After an Intense Workout
According to Arent, you might be able to accelerate the recovery process by providing your muscles with the necessary nutrients for repair and enhanced growth.
One snack option he suggests for kick-starting your recovery is consuming a serving of Greek yogurt with a handful of berries and a tablespoon of honey within 30 minutes of an intense or long workout (one that is 60 minutes or longer), aiming for 20 to 40 grams (g) of protein and 20 to 40 g of carbs.
According to a position paper published in 2017 in the Journal of the International Society of Sports Nutrition, protein is crucial for providing the necessary amino acids to repair your muscles, while carbohydrates play a vital role in refueling the energy stores depleted by your muscles during exercise.
According to Arent, it is important to continue consuming nutritious foods and avoid going hungry after the post-workout snack. Additionally, prioritize meals and maintain a relatively consistent daily protein intake to ensure a continuous supply of amino acids to the tissues.
The International Society of Sports Nutrition recommends a protein intake of 1.4 to 2 g per kg of body weight daily for active individuals, with even distribution of doses every three to four hours. Therefore, if you weigh 150 pounds, you should aim for around 95 to 136 g of protein daily.
According to the Academy of Nutrition and Dietetics, including fruits, vegetables, and legumes in your diet is crucial as they provide essential vitamins and minerals such as vitamin C and zinc, which support the healing process.
8. Later On: Sleep
According to Arent, sleep is essential for a variety of reasons, including its significant role in exercise recovery. Although it may not appear to have an instant impact on muscle soreness, it can certainly be beneficial.
According to a review in Sports Medicine, it has been indicated that NREM sleep, for instance, enhances the production of new proteins, a process crucial for the repair of injured muscles.
When it comes to the post-workout phase, it is important not to underestimate the significance of getting enough sleep. It is advised by the National Sleep Foundation to aim for a minimum of seven hours of sleep.
9. The Day After a Tough Workout, Do Light Exercise
It is important for sore muscles to have a period of rest, however, this does not imply that the best approach is to be inactive and spend the entire day on the couch. Instead, consider engaging in gentle movements such as restorative yoga, taking a leisurely walk, swimming, cycling, or even performing light resistance training. The crucial point is to refrain from engaging in another intense workout that targets the same muscle groups on consecutive days.
According to Schroeder, aim for an effort level of 3 on a scale of 0 to 10, with 10 representing maximum intensity. The objective is to promote blood circulation to the aching muscles, facilitating the supply of oxygen and nutrients required for their repair, while avoiding any further harm to the muscle tissues.
10. Caffeine
According to University of Georgia researchers, women who consume the amount of caffeine found in two cups of coffee can experience relief from muscle soreness after a vigorous exercise session. This is achieved by blocking the release of adenosine, a chemical that the body produces in response to injury. However, it is important to exercise caution and not consume excessive amounts of caffeine as it may result in muscle spasms.
11. Get a Massage
The advantage of having extremely sore muscles is that it provides a great reason for booking your next massage, according to Crockford. Stull adds that getting a massage can accelerate recovery and enhance muscle efficiency after exercising because it increases blood flow to the necessary areas.
If you suspect it might be an injury or if you are experiencing significant soreness, it might be advisable to opt for a less intense massage rather than a deep-tissue one. (Refer to: The opinions of experts regarding the decision of getting a massage for alleviating muscle soreness.)
