Physique Global

How to reduce Muscle Soreness?

Muscle soreness is also called muscle fever, and is the pain and stiffness felt in muscles several hours to days after training a particular muscle. The soreness is felt most intensely 24 to 72 hours after performing the exercise. Generally, the soreness gradually increases in intensity and can last for several days, and will slowly dissipate over time. The soreness is caused by compound exercise, that is, exercise consisting of eccentric (lengthening) contractions and compound moves like heavy bench press, shoulder press, squats, deadlifts, and snatches. On the other hand, isolated muscle exercise causes much less soreness, and concentric (shortening) exercise causes none.

After eccentric (lengthening) exercises, the muscle adapts rapidly to prevent muscle damage, and thereby causes soreness if the exercise is repeated. Delayed onset muscle soreness is one symptom of exercise-induced muscle adaptation and is a sign that your muscles are becoming stronger and better able to perform the exercise next time. In other words, next time you perform the exercise, there should be less muscle soreness.

What are the remedies for muscle soreness?

  • Add stretching to your pre workout routine and a brief cardio session after weight training.
  • Take proper rest and get a full night of sleep.
  • Take few days off from weight training and just to stick cardio.
  • Increase foods rich in vitamins and minerals.
  • Take additional multi vitamins and amino acids. Sources should be supplements.
  • Try natural remedies like the spa, steam bath, or icing.
  • Take Ayurveda supplements like turmeric that help in decreasing inflammation.
  • Consult good physiotherapist.
  • Increase your water intake.
  • Add coconut water at least once a day.

Final word:

Acute muscle soreness, which appears during and immediately after exercise should go away within a very short period of time. If you experience pain while performing an exercise, this is not muscle soreness and you should stop and evaluate whether you are performing the exercise correctly. If the pain continues, you should stop the exercise to prevent injury. Muscle soreness is normal, pain that does not quickly stop is a sign of a potential injury.