If you want to build muscle and gain strength, muscle soreness is inevitable.
Yet everywhere you look, someone is promoting the latest and greatest hack for relieving sore muscles quickly.
Here’s your complete guide to relieving sore muscles (to the best extent possible).
The need-to-knows:
What causes muscle soreness?
During exercise, your muscle fibers get micro-tears.
This breakdown and repair process is how you gradually get stronger, fitter, andgrow muscle.
Reed says this is inconsistent with basic exercise science principles.
You don’t need to feel sore or experience DOMS to know you’ve had a good workout.
Muscle soreness typically happens when you try a new exercise or increase your training intensity.
You dont need to feel sore or experience DOMS to know youve had a good workout.
“Some soreness after hard-for-you or new-to-you training is normal.
This isn’t necessarily a bad thing, either.
On the other hand, you shouldn’t expect muscle growth just because you’re sore.
In addition to following a strength training program, muscle growth requirestaking in plenty of calories and protein post-exercise.
Summary
What exercises contribute to it the most?
Bigger muscle groups like your quadriceps, hamstrings, and glutes might be prone to more soreness.
Likewise, certain types of exercise may create more damage and, by extension, more soreness.
“Theseverity of sorenessdepends on the types of forces placed on the muscle during exercise.
Notably, vibration therapy showed a clinically early reduction of pain post-exercise,” says Reed.
“Examples of anti-inflammatory foods are vegetables, fruits, andomega-3-rich foodslikesalmon,tuna, andchia seeds.
Of course, no conversation about muscle recovery would be complete without mentioningprotein.
Protein is well known for its role inrebuilding and repairing muscle tissuesbroken down during exercise.
Most active people should aim to consume at least100 grams of high-quality proteinper day for optimal health.
“Water consumption is important because it helps maintain hydration, which is beneficial for decreasing excessive inflammation.
Tart cherry juice is rich inanthocyanins3, which are anti-inflammatory polyphenols.”
According to Werner, one supplement that could help ease inflammation resulting from exercise isurolithin A.
And experts agree that settling into a bath of ice can helpreduce muscle soreness6.
However, there is no clear answer on whether cold-water immersion benefits musclefunction.
Phillips, for one, thinks the evidence for its performance benefit is lacking.
On the other hand, heat therapy increases circulation, which could helprelieve tight and sore muscles11.
There was also a small benefit toapplying heat24 hours after exercise.
You may even consider combining them into a hot-cold routine (here’s a primer on that).
There are a few contraindications, though.
“Those who are pregnant should also avoid extreme temperature fluctuations.”
However, this technique has only been anecdotally proven.
A2019 meta-analysis15determined that the effect of foam rolling on recovery is minor and partly negligible.
Foam rolling might be better used as a warm-up activity rather than a recovery tool.
Stretching
Stretching is another topic of much debate in the fitness world.
Whilestatic stretching17after a workout doesn’t appear to improve DOMS, active recovery might.
Someresearch18even suggests that regularly taking NSAIDs for DOMs can negatively affect muscle growth.
Remember, acute inflammation is a necessary part of the recovery process.
“Taking drugs to mask the pain and do it anyway is never a good idea.”
Here are a few expert-backed strategies to prevent unnecessary soreness in the first place.
From a nutrition standpoint, Werner recommends eating anti-inflammatory foods that are also rich in carbohydrates before a workout.
“Maintaining hydration is crucial for recovery from exercise and mitigation of muscle soreness.”
For workouts lasting longer than 90 minutes,an electrolyte beveragemight be necessary.
You should also eat 30-60 grams of carbohydrates per hour for workouts lasting longer than 75 minutes.
After a workout, the priority is torefuel with carbs, repair with protein, andrehydrate.
Spread out your workouts so that you are waiting about 48 hours before working the same muscle groups again.
Muscle soreness does not typically require medical attention.
The mindbodygreen POV
Sore muscles, though uncomfortable, come with the territory of getting stronger.
Emma Loewe, mindbodygreen Health & Sustainability Director
FAQ
Should I stretch sore muscles?
How can I get rid of sore muscles overnight?
Eating enough calories and protein while prioritizing anti-inflammatory foods and getting a good night’s sleep will definitely help!
What should I drink for sore muscles?
Staying hydrated is important for muscle recovery.
Drink plenty of water and consider making a smoothie withprotein powder.
