While needs vary, people who work out should aim for about 1. Ice can help reduce the swelling that sometimes comes along with extreme soreness, says Seedman. Bringing the swelling down can help reduce some pain-causing tension. However, heat can also minimize tension and pain signals, says Seedman.
So if relaxing in a warm bath makes you feel better, do that. McCall also notes that this may help with circulation. Making sure you get enough shut-eye after a tough workout can give your muscles the time they need to efficiently repair themselves, Dr.
Adler says. A review of research in the International Journal of Sports Medicine 3 found that getting a sufficient amount of sleep defined as seven-plus hours a night for most adults can improve athletic performance across various sports and exercises, from better sprint times to more accurate tennis serves. In some cases, taking over-the-counter non-steroidal anti-inflammatory medications NSAIDs like ibuprofen and naproxen can be helpful if your soreness feels debilitating and none of the home remedies above seem to be helping, as these meds work to decrease inflammation that spurs that achy feeling in your body.
You may also be curious about topical analgesics, pain relief creams that often contain ingredients like menthol or capsaicin 4 , but they will typically only get you so far. But physiologically, do they do much? Not really. Adler agrees. Progress slowly with new workout types, says Miranda. So if you normally do equally timed contractions for strength training—spending about the same time on lifting and lowering—but want to start incorporating eccentric training, you might want to start gradually adding it into your routine.
If you normally do four sets of regular biceps curls, maybe you do one or two sets the first time you try eccentric biceps curls, for instance.
If you want to try a new type of training, like with a virtual class, choose a shorter class aimed at beginners, which will introduce you to the moves rather than throw you right in. Foam rolling after your workout may also help reduce the intensity of DOMS. A review of 14 studies published in the International Journal of Sports Physical Therapy 5 concluded that self-myofascial release, as performed by a foam roller or a roller massager, after an intense exercise session helped decrease perceptions of muscle soreness in the following days.
A syndrome called rhabdomyolysis occurs when overworked muscle fibers die and release the protein myoglobin into the bloodstream, which can lead to kidney damage and even failure. This is a medical emergency, and along with extreme muscle pain, weakness, and swelling, the main sign is often cola-colored urine. If you notice these signs, get to a doctor ASAP. SELF does not provide medical advice, diagnosis, or treatment.
Muscle soreness is a side effect of the stress put on muscles when you exercise. DOMS usually begins within hours after a new activity or a change in activity, and can last up to hours after the exercise. The muscle pain is due to inflammation within the muscle, which is one of the main triggers for this muscle soreness. You are most likely to experience delayed muscle soreness after one of the following:.
All people are at risk for muscle soreness, even body builders and other professional athletes. During exercise, you stress your muscles and the fibers begin to break down. As the fibers repair themselves, they become larger and stronger than they were before.
This means that your muscles will be better prepared to handle the stress the next time you work out. If your DOMS is bad, you may need to take a day of complete rest to give your muscles a chance to repair.
That may only worsen and delay your recovery from DOMS. Think about trying some gentle movement throughout the day. To keep your muscles moving, try gentle yoga or some low- to moderate-intensity walking, cycling, or swimming. Time is the only treatment for DOMS, but you can also take steps to ease the pain and stiffness while you wait for your muscles to repair themselves. Research findings are mixed, and more study is needed. Some findings suggest the following treatments and self-care steps may help lessen the discomfort.
Getting a massage 48 hours after workout seemed to work best. Getting a massage after every workout may not be feasible, but you can try self-massage on your:.
To massage your muscles, apply some oil or lotion to the area and knead, squeeze, and gently shake your muscles. Using a foam roller right after a workout may also help head off a bad case of DOMS. Topical analgesics are products meant to help relieve pain. Menthol-based topical analgesics and those with arnica may help ease the pain of DOMS. Always following packaging instructions about how much and how often to apply.
Does an ice bath sound extreme? Try a soak in a warm tub, instead. Moist heat wraps or a warm bath may also ease the pain and stiffness that come with DOMS. More research is needed, but some findings suggest that eating certain foods or taking certain supplements may help ease DOMS. Learn what kinds of foods to eat after a workout to support optimal muscle recovery. DOMS rarely requires a trip to the doctor. But the American Council on Sports Medicine recommends you see a doctor or nurse practitioner if the pain from DOMS stops you from doing your normal daily activities.
Sharp pain, muscle spasms, and numbness and tingling are different from the dull ache of muscle soreness. Talk with your doctor right away if you feel any of these symptoms after working out.
You may not be able to avoid DOMS all together, but you can take steps to lessen its intensity.
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