September 19, 2019
Muscle Soreness and Recovery Tips – Relieve Muscles FAST!

Muscle Soreness and Recovery Tips – Relieve Muscles FAST!


It’s been years since you’ve gone to the gym
but today, you finally muster up the willpower to change your lifestyle. You’re super hyped
and right off the bat, you go to the gym and grab the heaviest weights you can handle and
start going all out. Eventually, your muscles begin to ache, and you finally stop when the
pain is too much. After a few minutes of rest, the soreness goes away and you feel good to
go again. Same goes for running. The faster and longer you run for, the more sore your
legs begin to feel. This immediate soreness, known as acute muscle soreness, happens when
you work out very vigorously, causing chemical and fluid buildup in the muscle tissue. The
muscle starts losing power and the soreness gets worse, but the soreness goes away after
resting for several minutes. Then, 8 hours or so after your workout, you
start feeling a different soreness in your muscles. It isn’t too bad but it definitely
hurts. 24 hours later, your muscles start get to REALLY sore, to the point that
you can barely even move! This is known as Delayed Onset Muscle Soreness, or DOMS for
short. If you’re a regular into the fitness world, you’re probably familiar with DOMS.
But if you’re new, DOMS can catch you off guard and even scare you away from ever working
out again. The cause of DOMS is from eccentric contractions, or when a muscle becomes longer
while under tension. An example would be the descending portion of a biceps curl, causing
the biceps brachii muscle to lengthen. The exact cause of pain from DOMS is unknown,
but the most widely accepted reasoning is that during these eccentric movements, very
small tears happen in the muscle at a cellular level. Painreceptors in the muscles then send
pain signals to the brain, and calcium builds up in the muscle, causing inflammation.
There are several ways to relieve the pain from DOMS, including a long list of things
you can consume. A study in 2010 showed that the individuals taking supplements of the
amino acid L-glutamine were able to significantly relieve the effect of DOMS. In 2013, a study
showed that ingesting caffeine 1 hour before exercise was able to significantly decrease
pain from DOMS on the second and third days following workout. The only catch is that
you’ll need to ingest 400mg of caffeine, which is equal to about 3-4 cups of coffee. For
late night exercisers, this might not be a good idea. Other supplements that have shown
to help alleviate DOMS are creatine, fish oil, taurine, branch chained amino acids,
and citrulline malate. But to really alleviate DOMS, it’s less about
what you take and more about what you do. The best way to alleviate DOMS long term is
to progress slowly into a new exercise program, giving muscles enough time to adapt to the
new stress being placed. Going with lighter weights in the beginning is the magical ingredient.
Over time, soreness from DOMS can disappear completely as long as the muscle is continuously
exercised. Studies have also shown that self-myofasical release, or self-massage in the form of foam
rolling, can alleviate DOMS as well. In a study, researchers found that foam rolling
exhausted muscles anywhere between an hour to six hours after workout significantly alleviated
muscle soreness the next day, making foam rolling a staple workout equipment for individuals
susceptible to soreness. But the most important thing you can do in order to alleviate DOMS,
especially when beginning a new program, is getting plenty of sleep. The body recovers
from daily activities the most when asleep, which will also help in recovering from muscle
soreness and DOMS. Not sleeping enough can cause DOMS to last longer than it should,
so make sure to get all the rest you can! What other ways have you dealt with muscle
soreness after your workouts? Please share your experience in the comment section below!

100 thoughts on “Muscle Soreness and Recovery Tips – Relieve Muscles FAST!

  1. okay how about this
    today was my first leg day
    Fine so far
    But after the workout (like even 3-4 hours later) I feel my legs like they are made out of jelly
    is this normal?

  2. I like to take a nap after a workout or at least lay down and watch a movie and eat something with protein

  3. The worst thing about this is I don’t get sore when I’m working out but a few hours after I feel like I was hit by a truck

  4. Couple more cost effective things to help; look it up yourself if you dun believe –
    1. Ice bath/cold press 1-6 hours post workout do not continue to use cold after the same day of the workout.
    2. Heat 6 hours + (or once the doms settles in/24 hours+) Hot showers/bath, heat pack/hot water bottle
    3. Magnesium salt bath (Epsom salts – widely available)

  5. I did a horrible calf workout and can barely walk the next day, every time I sit for more than 15 min and get up it s horrible, need to strech legs like 5 minutes before I can properly walk, with luck it will be lighter tomorrow as today was mu rest day.

  6. Its been 2 days since i lifted something too heavy and my biceps triceps and shoulder muscles (i forgot the name ) still hurt
    I cant even stretch my arm

  7. Imm ecpericing doms at the moment. Thank you explaining exactly what imm going through and how to gett through it without giving up.

  8. I do cheer and im suck and im so weak and in pain and we had to learn a new stunt and i have it again tmr imma die😖🤕

  9. I am only 12 years old but I am a competitive gymnast and my arms are always sore because of the conditioning we do, although I still have to work with my arms sore but this stretch really helped. I just did it and I feel better already

  10. The thing is i very hardly get doms even if i workout my biceps with 60 kg in cable machine 12 rep 3 sets high intensity eccentric load muscle mind connection i do every thing but still no doms i think they are made of titanium

    Note i am new to gym

  11. The chemical you were talking about, was lactic acid. The best way to flush it out of the muscle fibers is to drink, NOT CHUG, water. Trust me, it helps a lot.

  12. To much poor quality animal protein and not enough good quality plant protein in the diet. Also not enough healthy unrefined fats and oils cause sore muscles and slow recovery

  13. I bend my knee and i fall to the ground, my thighs are dead and cant support my bodyweight. Will i be able to walk by tomorrow?

  14. Ok I’m a noob so idk everything but where my main amount of pain is where my arm bends at (i think it’s called the insertion of the bicep but I’m not sure) but yeah it’s just where my arm bends at. I see a lot of people with doms have it more up in their arm and they never have any pain where I have mine. I went to the gym of 48 hours ago. Is this normal?

  15. when you worked out biceps, triceps, chest, back , abs, shoulders in your first day.

    me: oh its morning time to get up!
    my body: I dont think so

  16. Woah woah…tomorrow is my basketball match…and see I can walk…lol….someone help me to put me in the bus for interschool

  17. I did exercise in gym in my school and we did so much then the next day I feel sore that was the first exercise I did In months lol I'm so out of shape i all most past out in school 😂 now I'm sore all in my arm ,stomach, legs everything!!! 😭😂

  18. Cheer destroyed my arms, my bases suck so here I am, a backspot, doing everything. It’s now 1 hour after and my arms are still shaking.

  19. I went to bounce today about 4 hours ago but now I am scared that my muscles will be stiff tomorrow and tomorrow I have hockey playoffs

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