Have you ever worked out your legs one day and found yourself barely able to walk down the stairs the next? After an intense workout, it’s common to experience pain known as delayed onset muscle soreness (DOMS). While this pain can be a sign that your muscles are adapting and getting stronger, it can also be quite uncomfortable. Fortunately, there are several effective ways to relieve muscle soreness and speed up recovery.
One of the most effective ways to relieve pain is through active recovery techniques, such as stretching, massage, compression, and using a foam roller. These practices help increase blood circulation, reduce inflammation, and relieve muscle tension. Alternating between ice and heat can also provide extra relief.
In addition to physical techniques, nutrition plays an important role in muscle recovery. Eating a diet rich in protein and anti-inflammatory nutrients can be very beneficial! By combining different strategies, it is possible to reduce muscle pain and return to training more quickly, ensuring continued progress.
Below, we explore the topic in more detail:
How to relieve post-workout muscle pain?
As mentioned above, there are several approaches that can help mitigate or even prevent muscle pain after training. Below, we list some simple methods that can be useful in recovery:
Stretching
Perform gentle stretches to relax your muscles and relieve tension. These exercises also help improve mobility and prevent injuries during workouts.
Massage
Use self-massage or a professional massage therapist to relieve muscle tension and improve circulation. It is important to be careful not to aggravate the pain.
Compression
Wear compression garments to promote blood circulation and reduce inflammation.
Foam roller
Use a foam roller to relieve tension points and improve muscle flexibility. This equipment is often available at gyms, but you can also keep one at home to use when needed.
Application of ice and heat
Applying ice to painful areas can help reduce inflammation, followed by heat to relax muscles and improve blood circulation.
Hydration and nutrition
Stay well hydrated and eat foods rich in protein and anti-inflammatory nutrients to help with muscle recovery. A good diet contributes to a more effective recovery.
Adequate rest
Give your body time to rest and recover properly from post-workout soreness, including getting a good night’s sleep. Pushing your body too hard can backfire. In addition to compromising muscle gains, it can also result in injuries that will force you to stop training.
By integrating these practices into your routine, you can alleviate post-workout muscle pain and speed up recovery, allowing you to return to training with more energy and comfort.