How to Relieve DOMS After Exercise and Workout

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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/

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