In today’s blog, we are going to look at how to deal with post workout muscles soreness. So let’s look at just exactly what causes sore muscles.
Those sore muscles you experience after physical activity, is also known as delayed onset muscles soreness (DOMS). This condition occurs after you start a new exercise routine, change your normal routine or increase the duration and/or intensity of your regular workout.
When muscles are asked to work harder or in a different way, it is understood that it causes microscopic muscle damage, which in turn causes soreness and/or stiffness.
Anyone can experience muscle soreness — even those who have been working out for years. Even elite athletes can experience DOMS.
For those who may be new to exercise and working out, DOMS can be alarming and may cause some to lose their enthusiasm for working out.
However, this soreness can and will decrease as the muscles get used to the new demands on them. In fact, the soreness is an indicator of a process that leads to greater strength and stamina, as the muscles rebuild and recover.
Treatments Immediately After a Workout
While you may want to sit down and rest immediately after a workout, resist the urge. Instead, try these:
Jump in an ice bath — If you have access to an ice bath, jump in. A cold bath will also work, if you don’t have access to an ice bath. Icing and cold baths have been found to reduce muscles soreness significantly.
Heat up later — A few hours after your workout, apply a heating pad or other heat source. Heat can reduce muscle tightness that causes pain. It can also increase blood flow to help loosen up those sore muscles, as well as speed up the healing.
Have some pineapple or tart cherries — Bromelain, which is found in pineapple can provide anti-inflammatory benefits. Also, recent studies show tart cherries can also significantly reduce inflammation.
The Day After Treatments
Treatments for the day after include:
Use your muscles — Use the same muscles in a non-resistant way. For example, if your soreness was caused by skiing, take a bike ride the following day.
Ice — The initial icing right after the workout will stave off the soreness for a while. Applying ice the next day will help ease the soreness that comes the next day. Ice is very effective in reducing inflation.
Massage — Massage is great for treating sore muscles. You can either visit your favorite massage therapist or use a massage stick or foam roller for a quick self massage.
Finally wearing compression during and after a workout can help reduce the potential for muscle soreness. Additionally, it can speed muscle recover due to the ability of compression gear to increase blood flow and circulation. If you have any questions about how to deal with post workout muscle soreness and how compression gear can help, just contact us at ZeroPoint Compression.