Abundant Blessing Acupuncture
299 W Hillcrest Dr, #206 Thousand Oaks, CA, 91360 (805) 432-4936
Proverbs 17:22 A joyful heart is good medicine, But a broken spirit dries up the bones.
Muscle soreness associated with exercise is known as delayed onset muscle soreness or DOMS. DOMS can make it difficult to walk, reduce your strength, or make your life uncomfortable for a couple of days.
What Causes Muscle Soreness?
One of the consequences of vigorous exercise—heavy weight lifting, a tough day of speed work on the track, or the stairclimber at the gym—is an accumulation of lactic acid in the muscles. Lactic acid is a normal byproduct of muscle metabolism, but it can irritate muscles and cause discomfort and soreness.
How to Relieve Sore Muscles
Stretching is your first line of defense after a good workout. When you train, you contract your muscles, and the muscle fibers get shorter. Lengthening them after a workout promotes mobility, and can lead to a more thorough recovery. While fitness experts can’t seem to agree on this strategy—one Australian study claims that stretching had no impact on sore muscles—it certainly won’t hurt, especially if your flexibility is limited. If you’re new to stretching (or at least new to stretching routines), check out five of our favorite total-body mobility moves.
2. Foam roll
Using a foam roller to massage your sore muscles after a 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. For a more detailed tutorial on foam rolling, check out Tai Cheng.
Don’t limit foam rolling to your post-workout routine. Do it between workouts to ease muscle soreness and boost mobility. Indeed, to see significant improvements in the latter, you have to foam roll even on the days you don’t train, report scientists at the University of Oregon.
4. Eat for rapid recovery.
Anti-inflammation food: Ginger, Gingsen, tummeric, cinnamon in the hot tea, it helps move the built up inflammation product out of system faster.
Heat increases circulation, especially focused heat like that of a jacuzzi, making it a powerful recovery tool between workouts—emphasis on “between workouts.” Immediately after a training session, such heat can exacerbate inflammation, and the jets can pound your already damaged muscles, resulting in more muscle soreness instead of less.
“When your muscles are sore, inflammation is a significant part of the problem,” says Denis Faye, Beachbody’s senior director of nutrition. To help reduce this inflammation, consume foods that are rich in omega-3 fatty acids—such as salmon, free-range meat, flax, avocado, and walnuts—to your diet. The natural anti-inflammatory properties of these foods can help dial back soreness after overexertion.
The last thing you want to do when everything hurts is to move, but that’s exactly what you need to do. If you’re using a Beachbody program, it probably comes with a recovery workout or two. These workouts are designed to help your body work out kinks and soreness. They can be used anytime you need them, can’t be done too often, and always leave you feeling much better than before you started.
If your program doesn’t have a recovery workout, a gentle yoga class or going on an easy hike are good options. Fitness pros call this kind of activity “active recovery,” and if you find yourself winded or unable to hold a conversation while you do it, you’re over-exerting yourself. If you want to be technical about it, wear a heart rate monitor and stay below 140 beats per minute.
8. Take Arnica Pills
When 82 marathon runners took 5 Arnica Pills twice a day on the day before, the day of, and 3 days after their marathon race they had less soreness than the marathon runners who didn't take arnica pills.
9. Take CoQ10
CoQ10 or coenzyme Q10 is very important for muscle cell function and you can reduce your soreness by 50% when taking 100mg of CoQ10 daily according to a study done at Stony Brook University Health Sciences Center.