How to reduce "muscle pain" after exercise? 6 simple tricks to easily solve the problem
Do you often feel muscle soreness after exercise? Do you even feel stiff and have difficulty walking when you go to work the next day? In fact, people with severe muscle soreness are more likely to develop “delayed onset muscle soreness” (DOMS). Pain and stiffness in the motor area usually appear 2-3 days after exercise. To avoid muscle soreness, here are 6 ways to relieve soreness:
1. Use a foam roller.
A study published in the “Journal of Athletic Training” pointed out that placing the sore parts on a high-density foam roller immediately after exercise and rolling for 20 minutes can indeed reduce muscle soreness. Research shows that the process of using your own body weight to force the roller creates friction that reduces pressure in muscle tissue, thereby reducing muscle pain.
2. Relax with moderate massage.
As an important treatment to prevent muscle damage, massage can help improve delayed onset muscle soreness or muscle damage caused after strenuous exercise. Research also published in the “Journal of Athletic Training” shows that a 30-minute therapeutic massage on the legs after a 2-hour running exercise can effectively prevent muscle soreness. In addition, studies have shown that combining massage with stretching and warm-up exercises can also reduce muscle soreness.
3. Eat anti-inflammatory foods.
Many studies believe that consuming anti-inflammatory foods rich in antioxidants can help relieve muscle soreness. “Food & Nutrition Research” pointed out that fruits and vegetables such as watermelon, cherries, pineapples or ginger all have significant antioxidant effects. Among them, the amino acid “L-citrulline” in watermelon has been proven to help restore heart rate. , and improve muscle soreness.
4. Use hot compresses.
A study in the “Journal of Clinical Medicine Research” pointed out that hot compresses can help relieve muscle pain, and the effect of “moist hot compresses” is more significant. For example, dampening a towel with hot water and taking a hot bath can help muscle recovery and reduce pain and soreness.
5. Light aerobic exercise.
Jennifer Rulon, kinesiology coach at Texas A&M University in the United States, said that after strenuous exercise, you can do moderate exercises such as swimming and cycling to get the muscles out of tightness as soon as possible. If you feel that your physical strength is insufficient, you can relieve yourself through brisk walking, jogging and other activities.
6. Get enough rest.
Rulon says rest is crucial for muscle recovery. Adequate rest throughout the day will help muscles repair themselves and replenish the energy they need. Rulon suggested that if there is still a need for training on the second day after strenuous exercise, training should be focused on light exercise.
If people still have unrelieved muscle soreness after taking the above measures, they must seek assistance from an orthopedic or rehabilitation physician. In addition, do not buy anti-inflammatory or analgesic drugs from unknown sources. They must be prescribed by a doctor. To improve your sports performance and fully prepare your muscle tissue, you should warm up adequately before and after exercise to reduce the possibility of any sports injuries.
Source:
Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures
Effects of Massage on Delayed-Onset Muscle Soreness, Swelling, and Recovery of Muscle Function
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