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5 Easy Ways to Relieve Sore Back MusclesRemedy muscle soreness -
Water keeps the fluids moving through your system, which eases inflammation, flushes out waste products, and delivers nutrients to your muscles, Arent says. According to one review , you should drink about 13 to 20 ounces oz of water about two hours before starting exercise.
To maintain hydration, the researchers recommend drinking about 5 to 10 oz every 15 to 20 minutes of exercise. For workouts over 90 minutes, they recommend drinking some type of electrolyte beverage. Just be aware that taking vitamin supplements may cause your urine to look darker than usual.
Who will be affected, and by what types of vitamin supplements? Self-myofascial release SMR is a technique used to release tension in muscles and connective tissues foam rollers, lacrosse balls, and massage sticks are common SMR tools , helping to move the fluids that accumulate in the muscle after exercise.
One review found that foam rolling may help increase range of motion and reduce DOMS. Foam rolling, as well as other types of massage, increases circulation to deliver more nutrients and oxygen to the affected area, which helps reduce swelling and tenderness, Arent explains.
Just make sure you only use a roller on soft tissue and not directly on bones or joints, according to the ACSM. These handheld machines deliver rapid vibrations that, when placed on your muscles, can help promote blood flow to that area.
Many massage guns come with attachments of various shapes and sizes to better target different-sized muscle groups. According to Leada Malek, DPT, CSCS , a board-certified sports specialist in San Francisco, few studies have examined the effectiveness of massage guns specifically, but massage guns may combine two elements that have been backed by science: conventional massage and vibration therapy.
For example, research has found that both methods are equally effective in preventing DOMS. Malek suggests finding an area that feels tight and lightly sweeping over the belly of the muscle.
The Hospital for Special Surgery recommends doing three to five sweeps over one area at a time. Take care not to spend too long in one spot or you risk irritating the muscle. RELATED: The Best Exercises for a Stronger Back.
By feeding your muscles the nutrients they need to repair and grow back stronger, you may be able to speed up the recovery process, Arent says. He suggests kick-starting your recovery by making sure to get 20 to 40 grams g of protein and 20 to 40 g of carbs into your system within 30 minutes of an intense or long workout one that is 60 minutes or longer.
A serving of Greek yogurt with a handful of berries and a tablespoon of honey is one snack option. Protein is important for the amino acids needed to rebuild your muscles, while carbohydrates play a starring role in replenishing the fuel stores your muscles used up during your workout, according to one position paper.
Prioritize meals and be sure to keep your daily protein intake fairly consistent so your tissues are fed a steady stream of amino acids throughout the day. Recommendations vary, but the ACSM advises about 0. That means if you weigh 75 kg about pounds , you should consume an average of 60 grams of protein per day.
Fruits, vegetables, and legumes are also key for giving your body vitamins and minerals — like vitamin C and zinc — that promote healing, according to the Academy of Nutrition and Dietetics. RELATED: What to Eat Before, During, and After Your Workout. Nonrapid eye movement NREM sleep, for example, increases protein synthesis the creation of new proteins , which is needed to repair damaged muscles, according to one review.
So, the post-workout phase is no time to skimp on shut-eye. Aim to score at least seven hours of sleep, as recommended by the Sleep Foundation.
RELATED: How Much Sleep Do You Really Need Each Night? Try to get some gentle movement through activities like restorative yoga; an easy walk, swim, or cycle; or even light resistance training.
The key is to avoid doing another intense workout using the same muscle groups on consecutive days. On an effort scale of 0 to 10 where 10 is maximum intensity , aim for an effort level of 3, Schroeder says. You want to get blood moving to the sore muscles to deliver oxygen and nutrients needed for repair — without causing more damage to the muscle tissues.
RELATED: Everything You Need to Know About Low-Intensity Steady-State LISS Cardio. Though you may be tempted to pop a painkiller and call it a day, Arent warns that in doing so you may sacrifice key parts of the muscle-rebuilding process.
Nonsteroidal anti-inflammatory drugs NSAIDs like ibuprofen Advil and naproxen Aleve may ease pain associated with muscle soreness, but they may also prevent your muscles from growing back bigger and stronger.
A small study found that taking the maximum dosage of over-the-counter ibuprofen stalled progress during an eight-week resistance training program geared toward building muscle and strength in young adults.
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But you might want to take it easier. Consider doing an active recovery with lower-intensity exercise like a good walk versus a difficult HIIT class. I like to use lower-impact activities like light cardio swimming, walking, biking , stretching , and yoga.
RELATED: 6 Simple Yoga Stretches That Melt Away Muscle Tension. Massage is another commonly prescribed method for reducing muscle soreness. It also increases mitochondria, which helps with cell repair and function," says Gonzalez.
Contrary to what you might think, he suggests opting for a gentle soothing massage over a deep tissue or more invasive massage for soreness. Massage guns are one way to target specific areas with adjustable intensity. If foot and calf pain is more the issue, consider splurging on a foot massager that can switch to a calf massager.
Heat and ice have both been shown to have benefits for sore muscles. Ice works by reducing blood flow to the muscles, therefore reducing inflammation and swelling," says Gonzalez.
Alternating heat and ice can be effective too. Gonzalez recommends taking a warm shower, or using an ice pack and then a heating pad on the specific sore spot. Sleep is not the glamorous choice, but it's where most repair and recovery takes place.
There are many foods that can aid in reducing soreness by r educing inflammation and replenishing depleted energy stores. Gonzalez outlines some effective ones below:. RELATED: Exactly What to Eat After You Exercise to Refuel and Recover Fast.
Foam rollers can release tension in the muscles and improve flexibility and range of motion. As for over-the-counter options, Gonzalez suggests staying clear of them for most situations, but anti-inflammatories like Ibuprofen can sometimes provide relief. Always check with a professional before taking any OTC medications to ensure they're safe and appropriate for you.
Dupuy O, Douzi W, Theurot D, Bosquet L, Dugué B. An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: a systematic review with meta-analysis. Ahmadi M, Marchant ED, Hyldahl RD. The effect of percussive massage on skeletal muscle mitochondrial fat oxidation and thigh fat thickness.
Int J Exerc Sci. Malanga GA, Yan N, Stark J. Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury. 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. The ACSM says that massaging tender points can help ease the symptoms of DOMS. 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. Any information published on this website or by this brand is not intended as a substitute for medical advice, and you should not take any action before consulting with a healthcare professional.
Fitness Food Health Love Beauty Life Conditionally Shopping. Video Challenges Workouts Newsletter Signup. Save this story Save this story. What types of workouts cause muscle soreness?
Are there different types of muscle soreness?
Not all muscle soreness is the Rsmedy. Acute muscle soreness Performance-enhancing diet felt Remedy muscle soreness nuscle immediately after exercise. Delayed onset muscle soreness peaks 24 to 72 hours after exercise. This is often described as a burning pain. This type of muscle soreness resolves quickly. We Remeddy products Remsdy think are useful for our readers. If sorenes buy Recovery nutrition tips links on this page, we may earn a small commission. Healthline only shows you brands and products that we stand behind. Muscle aches myalgia are extremely common. Almost everyone has experienced discomfort in their muscles at some point.
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