How to Relieve DOMS After Exercise and Workout

-

There are two types of muscle soreness:

  •  Acute muscle soreness – muscle pain and stiffness appears immediately during and after exercise.

  •  Delayed onset muscle soreness, or DOMS – pain and stiffness are felt most strongly 24 to 72 hours after exercise.

Since the pain and stiffness of acute muscle soreness goes away very
quickly by itself, we will be focusing on DOMS for this topic. Keep
reading to learn how to identify, understand, and relieve DOMS.


Identifying the problem: Do you really have
muscle soreness?


 Do you know the difference between muscle strain and muscle
soreness? Having muscle soreness is considered normal during or after
training. Muscle strain on the other hand, is something you should avoid
at all times. Moreover, muscle strains can not only hinder athletes short-term training, they can cause pathological changes in your muscles and even affect your deep tissue cells.

Difference between the two?

“Muscle strain is caused by a single, damaging move or action,
while muscle soreness adds up gradually.”

 Here’s what you can do to identify whether you have one or the other:
  •  If you apply traction by stretching your muscle and feel relieved, then you have muscle soreness.
  •  If you apply traction by stretching your muscle and feel pain, then you have muscle strain. You should seek medical assistance in the case of a muscle strain.

Understanding the problem: What causes
muscle soreness?

1. Lactic acid build up
2. Muscle spasm
3. Damaging of muscle fibres
4. Others, such as acute inflammation

Solving the problem: What can you do to helprelieve DOMS?

1. Rest –

Getting enough sleep is the key to lifting fatigue and muscle recovery.
Try to have 8 to 9 hours of sleep each day especially when you are
experiencing muscle soreness in order for your muscle tissues to rest
and have time to access valuable nutrients to improve.

2. Static stretching – 

Stretching your sore muscle helps you relax and
relieve your pain. It also helps the recovery of muscle spasms. Practice
stretching on the sore muscle area: Maintain stretched position for 2
minutes, then rest for 1 minute, and then repeat. Do this several times a
day to help relieve soreness and assist with pain management.

3. Massage – 

This is one of the most effective forms of physical therapy at relieving soreness and
pain in specific areas. Massaging is especially effective at removing
lactic acid build up in your body by enhancing blood flow to specific areas
to improve blood circulation. The best time to get a massage is after
you exercise or before you sleep at night to reduce the chances of potential swelling and allow your muscles aftercare time to rest and recuperate. 

4. Hot Compress –

Another effective method at relieving specific sore
spots is through the use of a hot compress. This improves blood circulation and can increase metabolism. You can easily make a simple hot compress for muscle pain at home.

 Treating sore muscles after working out is very important, and an integral part of how
professional athletes stay on top of their game. Want to learn about how
to recover quicker after a workout? You can read it here on our blog:
Improve Workout Efficiency Like Pro Athletes

 These are just a few of the methods we suggest you try the next time
you experience muscle soreness. Do you have any others to add?
Please let us know in the comments!

UGYM Sport MassagerUGYM Pro Sport Massager


 https://www.relaxdeepmuscle.com/

Comments

Post a Comment

Most Popular

4 Top Tips to Improve Muscle Recovery

-
Image
  Muscle recovery can be a  sore and lengthy process after a work-out, but there are simple and effective methods to help omit the soreness quickly and assist in muscle recovery. Forget the perceived extremes that ice baths, ibuprofen and raw egg diets suggest, our top 4 ways to boost muscle recovery will help treat your muscles with easy and comfortable changes that fit into your daily life. Diet   One of the best ways to aid muscle recovery, before and after a work-out, is simply to  eat  well. Maintaining a healthy lifestyle of nutritious food will benefit you immediately and in the long-term without you realising. One of the main food groups consumed for muscle growth and recovery is protein. This is an important area of nutrition for athletes to help muscles restore, regain strength and promote protein photosynthesis. Nuts for example are plentiful in omega-3 acids that fight inflammation, provide protein for muscle synthesis and growth. In addition, a study has shown that
Read more

Famous Injured Athletes That Come Back Stronger

-
Image
Professional Athletes are hugely passionate about their sport, performance, team and success are often superseded by their bodies ability to keep up with them. Training intensely every day and taking on tough opposition in rigorous games has taken its toll on many Athletes muscles, but they’re recovering and returning to the field stronger; here are two of our favourites.   One of the ultimate professional Athletes labelled as one of the best NBA players and awarded the NBA Most Valuable Player in 2014-15 is Stephen Curry . Curry has carved his name into Sports history and is still an on-going marvel. However , his passion and resilience in training and games has left him suffering with numerous ankle and MCL sprains and muscle contusions. Curry is referenced as using PRP (Platelet-rich Plasma) treatment in order to recover and repair his ligament and tendon damages. This is a popular method of treatment for professional athletes in need of a quick result, but it’s expensive
Read more

How BFR and KAATSU Training is your New Answer to Muscle Growth

-
Image
    BFR (blood flow restriction) training , otherwise known as occlusion or KAATSU training , is renown for its muscle growing effects. Using this technique during exercise and muscle workouts creates ‘metabolic stress’ in muscles which promotes muscle growing power through the changed physiology the inflated cuff creates. This makes it a hugely successful and efficient way to tone and strengthen, which is why many professional athletes are implementing it into their workouts.    Recently BFR training has become particularly popular in America as professional athletes and sportspersons incorporate it into their everyday training. The BFR technique originates from Japan, alternatively called KAATSU training, as a way of growing muscles and recovering from injuries. The technique was developed by Doctor Yoshiaki Sato in 1966 and eventually patented in 1994 after he extensively researched the most efficient technique to harshness the effect of using BFR or KAATSU training on
Read more