Mild to moderate muscle soreness is common and generally harmless. On the other hand, severe muscle soreness can be damaging and dangerous. In severe cases, the muscles can break down so much that you can become very ill and cause damage to your kidneys. Seek medical attention immediately if you experience any of the following after a workout or activity that causes muscle soreness:.
It WILL get better and your muscles will thank you later. Skip to main content. July 02, , am EDT. COVID patients can become kidney patients. While stretching pre-workout usually focuses on dynamic moves, you can use static stretching after your workout , as SELF recently reported. This can help increase your range of motion, and, since your muscles are already warm, it can feel easier to get in that good stretch.
So how do you know how far is too far? Protein is a critical nutrient for building and maintaining muscle, so it plays a huge role in helping your muscles recover from a tough workout. While needs vary, people who work out should aim for about 1. Ice can help reduce the swelling that sometimes comes along with extreme soreness, says Seedman. 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. 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.
In fact, research has found that static stretching prior to working out does not safeguard you against injury. In actuality, it may decrease your power and strength.
While you may not be able to avoid soreness altogether, ACSM suggests advancing slowly with a new workout. This gives your muscles time to adapt and recover. Vazquez recommends always including a proper warm-up including dynamic stretching , and cool-down period as part of your routine. Photo by Dinielle De Veyra from Pexels. A sports massage is one good way to reduce the effects. A study in the Journal of Exercise Rehabilitation found a massage to be beneficial on both gait and feelings of post-workout soreness.
Other common ways to treat DOMS include foam rolling, contrast showers alternating between hot and cold water , Epsom salt baths, increased protein intake to increase protein synthesis , omega-3 supplementation to reduce inflammation and sleep. Regardless of your preferred Rx, Haythe recommends looking at your diet to make sure your taking in nutrients to help your body heal. Photo by Karolina Grabowska from Pexels. There may be times when you overdo it with your workout and feel bad.
Really bad. But when should you be concerned? ACSM advises that if the pain becomes debilitating, you experience heavy swelling in your limbs or your urine becomes dark in color, you should see your doctor.
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