What to do if your muscles hurt after exercise

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Only the best advice, proven by scientists.

Why do muscles hurt?

During training with an unusual load and an emphasis on the eccentric phase (muscle stretching under load), muscle fibers are damaged. Microtrauma causes inflammation, which reaches its peak in 24–72 hours, depending on the severity of the injury.

In addition, metabolic products accumulate in the muscles. Because of this, swelling, heaviness and discomfort appear.

Here's what experts say about it:

Roman Malkov sports medicine physician, nutritionist, physician at the Body Forming centers for wellness and body modeling

Muscle pain occurs as a result of the accumulation of metabolic products. These primarily include free radicals and hydrogen ions. They are formed in large numbers in physically unprepared people. It is especially strong during the first training sessions.

In addition, blood circulation can be impaired in damaged muscles. And this slows down their recovery.

Natalya Labzova therapist, exercise therapy and sports medicine doctor, rehabilitation therapist, massage therapist, leading teacher of the RockTape educational center

Muscles that are in an increased tone after exercise mechanically compress the vessels responsible for their blood supply.

Delayed muscle pain, or soreness, cannot be completely eliminated. But symptoms can be alleviated or partially prevented.

How to get rid of muscle pain

1. Coffee and cherry juice

Researchers at the University of Georgia found Caffeine Cuts Post-workout Pain By Nearly 50 Percent, Study Finds, that caffeine ingestion an hour before maximal effort reduces muscle pain by 48%, and pre-workout with submaximal (75-85% of maximal) efforts - by 26%. However, the study involved only women who did not drink a lot of coffee in their daily lives. Therefore, it is impossible to say for sure whether this method will help coffee lovers.

After a hard workout, it's best to drink some cherry juice. According to the 2010 Influence of tart cherry juice on indices of recovery following marathon running study, cherry juice contains anthocyanin antioxidants that reduce inflammation and muscle pain after exercise.

But the maximum benefits will be received by people exercising in the evenings, shortly before bedtime. Cherry juice contains melatonin, which can help you fall asleep faster.

What to do

1. Drink coffee before your workout if you're not a coffee lover.
2. Drink cherry juice or eat cherries after exercise.

2. Compression jersey

Roman Petukhov, an expert at the CEP brand, says that in order to prevent pain and shorten the recovery period, it is necessary to improve blood circulation. Then the tissues will receive more oxygen and nutrients, and the venous blood flow will quickly remove toxins and decay products.

Athletes use compression hosiery for this.

A 2013 study on Compression garments to prevent delayed onset muscle soreness in soccer players confirmed that compression tights reduced post-exercise muscle damage by 26.7%.

A 2017 study also showed the effectiveness of compression garments for relieving DOMS. The compression sleeve provided quick recovery of isometric strength and reduced muscle pain.

Roman Petukhov, CEP brand expert

Compression hosiery creates distributed pressure on tissues, supports muscles and veins, improves blood flow, and reduces muscle microvibration. The result is increased endurance and muscle performance.

What to do

Wear compression garments during and after exercise

3. Supplements: BCAA and taurine

A 2010 study showed Branched-chain amino acid supplementation before squat exercise and delayed-onset muscle soreness that taking isoleucine, leucine and valine (100 mg per kg of body weight) before exercise significantly reduced muscle pain and muscle weakness after 48 hours after workout.

BCAAs can be helped by taurine, which has anti-inflammatory effects and reduces oxidative stress. In 2013, scientists found Additional effects of taurine on the benefits of BCAA intake for the delayed-onset muscle soreness and muscle damage induced by high-intensity eccentric exercise, that taking 2 g of taurine and 3.2 g of BCAA three times a day for two weeks reduces inflammation after exercise. And this is evidenced not only by the feelings of the athletes, but by biochemical markers.

What to do

1. Take BCAAs as recommended by the manufacturer or your coach.
2. Try combining BCAAs and taurine. But keep in mind that the effect will be noticeable in at least two weeks.

4. Cold or warm

Athletes often take ice baths to reduce inflammation after exercise. However, scientific evidence does not support the benefits of this method. A 2003 study found that ice massage had no effect on post-workout muscle pain. A randomized trial, Ice-water immersion and delayed-onset muscle soreness: a randomized controlled trial in 2007, did not find any beneficial effects from ice baths.

In 2012, Canadian scientists discovered A COMPARISON OF TOPICAL MENTHOL TO ICE ON PAIN, EVOKED TETANIC AND VOLUNTARY FORCE DURING DELAYED ONSET MUSCLE SORENESS, that menthol analgesic cream copes with sore throat better than ice. Menthol does not cool tissues, but acts on receptors, causing a cold sensation and relieves muscle pain.

Warmth is more suitable for relieving soreness. Perhaps this is due to its ability to improve blood circulation.

To quickly cope with post-exercise myalgia, it is necessary to restore blood circulation in the muscles, which in turn will eliminate stagnant metabolic products.

Natalya Labzova, doctor of exercise therapy and sports medicine

Warming patches and moist, warm compresses work well to relieve muscle pain. In 2013, scientists compared the effectiveness of ThermaCare dry warming patches (they were glued on for 8 hours) and a moist warming compress (put on for 2 hours). Both dry and moist heat reduced pain and helped maintain muscle strength and activity after exercise.

You can also try a contrast shower. A 2008 study on Warm-up, stretching and massage diminish harmful effects of eccentric exercise showed that it reduced pain after exercise.

What to do

1. Use a heating patch or wet compress immediately after training or when you get home.
2. When the muscles become sore, smear with menthol analgesic cream.
3. Take a contrast shower to relieve pain.

5. Massage and rolling on rollers

Rolling out the gluteal muscles on a roller

Roller quadriceps massage

Roller biceps roll

Massage can help reduce muscle pain. One old study, The effects of athletic massage on delayed onset muscle soreness, creatine kinase, and neutrophil count: a preliminary report, showed that 30 minutes of massage two hours after exercise reduced delayed muscle pain, creatine kinase (an enzyme that increases in response to injury) and cortisol.

The most effective ways to combat muscle pain are fluid intake, massage, and sauna. Manual massage can be used. Lymphatic drainage massage on a low-frequency apparatus for EMS training works no less effectively.

Roman Malkov sports medicine doctor, nutritionist

A 2003 study found that 20 minutes of massage two hours after exercise significantly reduced muscle pain 48 hours after exercise.

You can use massage rollers or balls with different embossed surfaces. They act mechanically on soft tissues to relax them. Alternatively, you can use kinesiological tapes.

Natalya Labzova, physician of exercise therapy and sports medicine

A 2017 study showed the benefits of rolling on a massage roller two days after training. Participants in the study rolled their quads for one minute, then rested for 30 seconds and performed four more sets of one minute each. As a result, painful sensations decreased by 45%.

What to do

1. Roll out the painful muscles on a massage roller or with a tennis ball. Give each muscle at least two minutes. Look for exercises in this article.
2. Go for a regular massage, lymphatic drainage massage, or do it yourself.

6. Exercise of medium intensity

Delayed muscle pain usually occurs after unusual exertion. If you train regularly and increase the load gradually, your muscles won't hurt.

During training, the body adapts and learns to cope with free radicals by activating the antioxidase system (more enzymes are produced).

Roman Malkov sports medicine doctor, nutritionist

In addition, physical activity should not be completely ruled out: moderate exercise will help reduce discomfort. The 2013 Acute effects of massage or active exercise in relieving muscle soreness: randomized controlled trial showed that 10 minutes of elastic band exercise reduced muscle soreness as well as massage. Light restorative exercise increases blood flow, which helps the body to deal with inflammation faster.

So that the muscles do not hurt, it is worth doing a hitch. The 2012 Effect of aerobic recovery intensity on delayed-onset muscle soreness and strength study found that 20 minutes of moderate-intensity cardio immediately after a workout can help reduce muscle soreness.

What to do

1. Train regularly and increase the load gradually.
2. Finish your strength workout with some light cardiovascular exercise.
3. The next day, after a serious load, do a recovery workout with 50% of the working weights or with an elastic band-expander.