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1.
Plus, your muscles won’t be able to remove waste products effectively, allowing for moremuscle weaknessand fatigue.
A general suggestion for fluid intake pre- and post-exercise includes:
2.
Jacob Wackerhausen / Getty Images
Use Ice or Heat Therapy
You may choose to treat post-workout muscle soreness withtemperature-based therapy.
Applying heatcan be beneficial for relaxing tense, stiff muscles as it increases the flexibility of tissue blood flow.
Research shows reduced DOMS symptoms when heat is applied immediately after exercise.
Research shows that massage techniques can be effective in helping muscles recover more quickly.
Eat Within the Half Hour After an Intense Workout
Post-workout nutritionmay help relieve muscle soreness.
Optimum protein consumption is crucial to stimulating muscle protein synthesis and facilitating repair.
Compression clothing may also positively impact post-workout recovery.However, more research is needed on the specifics of compression gear.
It may also help decrease muscle pain and swelling.
This promotes circulation, reduces swelling and inflammation, and facilitates the healing of sore muscles.
When essential oils are applied to the skin, it’s possible to experience anallergic reaction.
Aim to get enoughquality sleepevery night to prevent sleep debt from adding up, which can impair muscle recovery.
However, when your body is healing a muscle, anti-inflammatory medications can hinder that rebuilding process.
What Causes Muscle Soreness After Exercise?
As a result, you’re more likely to experience more intense post-workout muscle soreness.
How Long Does Muscle Soreness Last?
Muscle soreness usually starts to develop 12 to 24 hours after a workout.
It typically lasts three to five days, with symptoms peaking between 24 and 72 hours after exercising.
Does Warming Up Reduce Post-Workout Muscle Soreness?
This helps prevent muscular injury, cramps, or strains during your workout.
This could include walking briskly for five or 10 minutes before you jump in running.
Summary
Muscle soreness after a workout is known as delayed onset muscle soreness (DOMS).
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