How does soreness go away

Welcome back! Set font size. Total Shares. Coping with delayed onset muscle soreness after a workout Getting sore muscles a day or two after an intensive workout or rigorous exercise is normal, especially if you are increasing your exercise intensity or starting on a new sport or exercise.

Related article: Home Treatment for Common Running Injuries Tips to relieve muscle pain and soreness Use an ice pack If it's an acute injury, or if one notices swelling of the muscle or joint area and it feels warm, wrap an ice pack in a thin towel and place it on the sore muscles for about 15 minutes.

Go for a massage A trigger-point or sports massage will help to relax very tight sore muscles and soothe muscle aches. Stretch, stretch, stretch Stretch your muscles for about 10 minutes after a rigorous workout to prevent sore muscles. Do light exercises such as walking, swimming Do not stop exercising completely. Build up eccentric exercises slowly You are more likely to get muscle aches if your muscles are working eccentrically.

Take a warm bath A warm bath may loosen tight muscles and boost blood circulation, providing temporary relief. Ref: S13 Other articles you may be interested in: Participating in a Race? With expertise from:. Department of Physiotherapy. Please do not disregard the professional advice of your physician.

Sharing is caring! Sign up today! Please enter a valid email address. Trending Now. You May Also Like. Facebook WhatsApp Email Us share. 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. The best way to relieve muscle soreness is to perform some gentle exercises, like walking or light stretching.

It may seem counter intuitive, but the more you move, the faster the discomfort will go away! Cold therapy is, therefore, useful as a longer-term treatment for muscle injuries. Light exercise : Keeping the muscles active may help to reduce pain. It is important to keep the intensity light and avoid movements that put too much strain on injured muscles. Examples of light exercises include walking and gentle stretching. Pain medication : Over-the-counter nonsteroidal anti-inflammatory drugs NSAIDs can help to reduce muscle inflammation and associated pain.

A meta-analysis investigated the effectiveness of four popular DOMS treatments. The meta-analysis included 35 studies, each of which investigated one of the following treatments:. The meta-analysis revealed that massage was effective in treating the signs and symptoms of DOMS in some people.

However, the effect was small and was not significant across the group as a whole. There was no evidence to support the use of cryotherapy, stretching, or light exercise in treating DOMS. A meta-analysis also found that stretching before or after exercise does not lead to a noticeable reduction in DOMS. A meta-analysis investigated whether a type of cryotherapy called cold water immersion CWI helps to alleviate muscle soreness.

The results showed that CWI was slightly more effective than no treatment. Overall, these studies indicate that there are few scientifically proven treatments for DOMS.

Those that are effective appear to provide only a slight benefit. Nonetheless, some people may find the treatments helpful.

Importantly, while a treatment may help to alleviate pain, it will not undo the underlying muscle damage or improve muscle function. While it is not possible to completely prevent DOMS, a person can take steps to reduce the severity of symptoms. According to the ACSM, the best way to do this is to build up slowly to any changes in exercise routines. This cautious approach will give the muscles time to adapt to the changes they are experiencing. Physical activity can sometimes lead to DOMS.

The symptoms of DOMS usually appear several hours after physical activity and may last up to 72 hours. While DOMS can be uncomfortable, it does not require medical attention. People sometimes recommend home remedies to alleviate the symptoms, but there is little scientific evidence to support this.

It may be necessary to try multiple treatments before finding one that helps in some way. People may experience a sharp pain during or immediately after physical activity.

This sensation could signal a more serious injury, such as a strain or sprain. People should see a doctor if the pain persists or worsens. People may sometimes experience muscle soreness during or after exercise.