Have you ever wondered why your body aches after a workout session, and even if you are a person who does not work out, merely sitting in a chair for 9 -10 hours also tends to strain your body, which is very harmful to the body, as it creates tension in your muscles. This post-workout ache is known as Delayed-Onset Muscle Soreness, a.k.a DOMS.
DOMS is caused by microscopic tearing of muscle fibers that are then repaired as part of the muscle growth process. The soreness is felt most strongly between 24 to 72 hours after exercising.
DOMS is especially common
- If you’re new to exercising.
- If you change your exercise routine.
- If you dramatically increase the intensity or duration of your exercise routine.
Post-workout muscle soreness is a part of muscle adaptation and development. It is something anyone and everyone who has ever worked out can relate to. The most common question is, can I avoid DOMS altogether? The answer is no, but some ways will help you prevent and reduce DOMS and help your muscles repair faster. Here are 8 ways in which you can treat muscle pain. They are easy to follow and can be done at home.
Stretch at the End of Your Workout
Studies show that stretching post-workout improves circulation. Increased blood flow to your muscles can help them heal more quickly. Blood flow also helps prevent muscle soreness and stiffness after a workout. It also helps your body relax gradually, which is very beneficial. So make sure to include 10-15 minutes of post-workout stretching in your session.
Soak in a Warm Bath
Warm water helps increase blood flow and loosen tight and sore muscles. It helps in relaxing your body and muscles. Studies have shown that heat and cold therapy promotes healing and muscle damage. It also gets you clean and prevents breakouts. So make sure to take a nice warm bath, but mind you, do not jump directly into a hot tub after the workout. Make sure your body has had time to cool down and you have returned to its resting temperature. In case your pain is isolated, you can apply direct heat, such as heat pads on that particular area. You can also add Epsom salt to your bath. Epsom salt contains magnesium and other compounds that absorb into your body and reduce aches and pains caused by tension and inflammation.
Massage Your Sore Spots
Studies have shown that massages are effective in reducing stress, pain, and muscle tension. Massages also reduce the production of compounds known as cytokines, which play a significant role in inflammation due to working out. Swedish massage is the best massage therapy for those who work out regularly. It helps relax your body, improves blood flow, and enhances muscle recovery.