Top ways to reduce exercise-induced muscle soreness
There are three types of pain induced by exercise - pain experienced during or immediately after exercise, delayed onset muscle soreness, and pain induced by muscle cramps. In this article, we’re going to focus on the second option - delayed onset muscle soreness, also known as DOMS.
What is DOMS and what causes it?
Exercise-induced muscle soreness or delayed onset muscle soreness develops between 24 and 48 hours after strenuous exercise, particularly exercise that comprises lots of eccentric movements (strength training) or high amounts of endurance training (a marathon).
According to the American College of Sports Medicine, DOMS is characterized by light pain in the muscles, stiffness and swelling around the muscles, and reduced range of motion around the joints.
It was once hypothesized that the build-up of lactic acid caused exercise-induced pain in the working muscles. However, this has now been debunked, and scientists now believe that the pain is caused by increased inflammatory markers following intense exercise.
Pain associated with muscle cramps after strenuous exercise is thought to be caused by an imbalance of electrolytes and fluids in the body. However, further research is required to confirm this hypothesis.
How to relieve exercise-induced muscle pain?
If you’re feeling sore and stiff after a tough workout, there are a few things you can do to relieve your aches and pains. Here are some great things to try the next time you have DOMS:
- Static and dynamic stretching to relieve tightness and tension in the muscles
- Take a full rest day to allow your muscles to recover
- Get a great night’s sleep every night to allow your body to recover from muscle damage
- Eat adequate protein to encourage the growth and regeneration of muscle fibers