Stiffness, muscle pain, feeling like a 90-year-old when you try to sit on the toilet — delayed onset Sore Muscles no joke.
Whether you like to hit the gym or sweat through a barre session like Openfit’s Xtend Barre, run outdoor trails, or power through a quick HIIT workout at home, chances are you’ll end up with sore muscles at some point.
(Although it’s okay if you don’t — you don’t need to experience muscle soreness to see results.)
For workout newbies and elite athletes alike, that post-workout pain can show up after a new or intense workout, often peaks on day two, and can last for up to four days. Ouch.
How to Relieve Sore Muscles
Delayed onset muscle soreness (aka DOMS) is actually caused by minuscule tears to your muscle fibers.
It’s a normal part of the process — but while soreness may feel like a workout badge of honor, it’s not necessary for muscle growth.
And compensating for sore muscles can increase your risk of injury, so it’s vital to know how to treat and relieve muscle soreness.
There are a few key strategies for preventing and relieving sore muscles:
- Heat and ice. They may be polar opposites, but both heat and ice can be beneficial for post-workout soreness. In a study of 100 healthy individuals between ages 20 and 29, researchers found that heat and ice were both effective for reducing muscle pain and preserving muscle strength after strenuous exercise. When applied immediately after a workout, the heat was more effective than cold for preventing muscle damage. But when applied 24 hours after a workout, the cold was more effective than heat in reducing muscle damage.
- Compression. While there’s not much evidence to support the claim that compression clothing can reduce inflammation, research suggests there may be some psychological benefit to wearing them — in a small study of highly trained athletes, participants reported a greater perceived recovery when wearing lower-limb compression gear for 24 hours after a workout.
Read the complete article at Openfit.com
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