When you’re in the moment, doing short bursts of jumping jacks, squat jumps, running, and mountain climbing feels amazing.
Your determination to achieve your fitness goals allows you to push your limits. And then—BAM!—the next day, sitting down, walking up the stairs, or even getting up from the bed becomes difficult.
The muscle pain that you experience after pushing your limits is called delayed-onset muscle soreness, or DOMS. While it’s normal, the stiffness and discomfort make even the simplest task challenging.
You don’t have to wait it out completely. There are plenty of quick, simple ways that can reduce soreness, improve mobility, and help your muscles recover faster. We’ll discuss them here.
#1 Keep Moving—Gently Though
Getting up and moving is the last thing you’d want to do when you’re sore. Unless DOMS is severe, you must keep moving. Yes, it will hurt. But hitting the couch won’t ease the pain; it will only worsen it and cause stiffness.
Mind you, moving doesn’t mean carrying on with high-intensity workouts or power-lifting sessions. If you engage in them, you will only delay your recovery as they will exacerbate the pain.
Go for a walk, hop on a bike for an easy ride, or try light yoga. They will keep your sore muscles moving, which will help increase blood flow to them.
Even simple dynamic stretches, like arm circles or hip swings, will be great. A recent educational feature of Google Store states that stretching and other flexibility training can help maintain a joint range of motion.
#2 Use Topical Pain-Relievers
This won’t speed up the recovery process, but it can provide temporary relief from the discomfort of DOMS.
Topical creams, gels, or patches containing ingredients like menthol, camphor, or capsaicin create a cooling or warming sensation that distracts from the pain. They may also increase blood flow to the area, which can help ease stiffness.
Some even have anti-inflammatory properties that help reduce swelling and discomfort.
CBD topicals are also excellent options. Cannabidiol (CBD) is known for its potential anti-inflammatory and pain-relieving benefits, and that is what makes it a natural choice for muscle soreness.
Sagely Naturals explains that CBD topicals are designed for external use, so they come in the form of lotions, creams, salves, oils, and sprays. They contain ingredients similar to topical pain relievers, such as menthol alongside CBD.
Note that CBD is different from THC (tetrahydrocannabinol). Both are found in the cannabis plant; the latter is psychoactive, however. That is, it changes how your brain works, but CBD doesn’t.
When applied as a cream, balm, or roll-on, CBD interacts with receptors in the skin and targets localized areas of pain without entering the bloodstream. Anecdotally, Healthline reveals that many people report that CBD helps relieve pain and relax muscles.
To use, simply massage the CBD topical into the sore area to help ease tension and promote relaxation. Within a few minutes of application, you will feel relaxed and less sore.
#3 Get a Massage from a Masseuse
A massage can help boost blood flow, relieve muscle tension, and increase the range of motion in your joints. It’s a great mood lifter as well.
Don’t DIY a massage, however. First off, it’s difficult to relax your muscles when you’re actively massaging yourself fully. Secondly, the risk of applying incorrect pressure or technique is high, which can potentially cause injury.
Book a masseuse. A skilled massage therapist can target those sore spots and break up muscle tightness. That will help increase blood flow to your sore muscles, which will deliver fresh oxygen and nutrients.
Go for a light-pressure massage instead of a deep-tissue massage. The former is considered better for recovery as it reduces muscle tension and improves blood flow without irritating already sore muscles.
Or, WebMD advises trying tender-point acupressure in which a masseuse applies pressure and holds it directly on the tender spots. Yes, it might hurt a little at the moment, but it will decrease the time spent on recovery.
#4 Take a Warm Bath
Your muscles are sore after working out because high-intensity exercises create tiny, microscopic tears in your muscle fibers. That is why you experience inflammation.
A warm water bath can help relieve muscle soreness. GoodRx states that taking a hot shower can dilate blood vessels and increase blood circulation, and relieve sore muscles.
So, fill a bathtub with warm water and immerse yourself in it for about 15 to 20 minutes. For an added recovery boost, toss in some Epsom salts. They are rich in magnesium, so they can help relax muscles and reduce inflammation.
DOMS after an intense workout can leave you hobbling around or regretting your fitness ambitions. But it’s a part of the process of getting stronger.
A little movement, gentle massages, topical pain relievers, and a warm water bath will make you feel better in no time. So go ahead and put these tips into action.
Don’t forget to hydrate your body and add recovery foods like spinach and eggs. They will further aid in muscle recovery. Rest assured that you will bounce back faster and feel stronger.
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