- Not all muscle soreness arethe same
There are two types of muscle soreness:
Acute muscle soreness and delayed onset muscle soreness (DOMS)
- Acute muscle soreness happensduring or shortly after exercise
This is known as burning pain, caused by a buildup of lactic acid in the muscles. Acute muscle soreness resolves quickly.
- The symptoms of delayed onset muscle sorenesspeak 24 to 72 hours after exercise
You will feel this kind of pain and stiffness the day after you exercise. It stems from microscopic tears in your muscle fibers and the surrounding connective tissues during exercise.
This is caused by using your muscles in a way they’re not used to, like with a new or more intense workout.
- You can lookfor heat therapy immediately after you exercise
Applying heat immediately after exercising can reduce DOMS. While both dry and moist heat helped with pain, moist heat can offer more pain reduction.
- Use a foam roller
Foam rolling is a form of self-massage. It can relieve delayed onset muscle soreness. It may also help with muscle fatigue and flexibility.
To use a foam roller, you place the roller on the floor underneath the sore muscle and slowly roll your body over it.
- Treat yourself a massagetherapy
Massages therapy makes you relaxing and it alleviate DOMS and improve muscle performance. Some studies suggest that massage therapy is most effective when performed 24 hours after exercise. And if going to a massage therapist is not easy, get yourself a handheld percussion massage gun.It can also massage deep tissue to relief sore muscle and stiffness. They are normally portable and easy to use as targeted massage therapy for active recovery and workout warm-ups.
- Exercising more can help reduce soreness
Don’t let muscle soreness stop you from exercising. Muscle soreness is a natural process that helps your body get used to the exercise. Once you induce this soreness, it won’t happen again unless you increase the intensity.
If the pain is severe, exercise at a lower intensity or switch to another muscle group for a day or two.