Your muscles define whether you will win or lose a race. Squatting, lifting, rowing, jogging, swimming – you name it. Every workout you endure in, your muscles get you through it. However, as workouts get strenuous, your muscles go through a lot.
At a cellular level, the myofibrils (those tiny cells that make up one single muscle fiber) can be damaged significantly. This is followed by inflammation, a natural response to injury; what follows is swelling or edema and subsequently leads to that soreness you feel around the edge of muscles. This is one of the fundamental reasons why people experience delayed onset muscle soreness or commonly referred to as DOMS.
Soreness is common with workouts and may be testament of how hard the workout was-but it can also be a hurdle in exercising repeatedly. Surveys of athletes have indicated that the greatest hurdle in daily workouts is the pain and soreness that happens afterwards.
Hence, measures that can prevent delayed onset muscle soreness and allow faster recovery can have a significant impact on the lives of professional athletes. Here are some tips to do just that.
Stretch-Relax-Stretch
After a workout, try to stretch prior to relaxing for some time. After a bit of relaxation, stretch again. Repeat this cycle twice or thrice before calling it off. This stretch and relaxation cycle allows wash out of the inflammatory agents that accumulate along the myofibrils after a workout and help prevent DOMS effectively.
Hydrate
Hydration is key to reducing the symptoms of DOMS and hasten recovery. A dehydrated body is “dry” by definition, and muscles can stay inflamed in a dehydrated state longer. Hydration increases blood volume and the perfusion (or blood flow) to the muscles and can wash away lactate, among others, that can lead to significant muscle soreness. The longer the body stays dehydrated, the longer the symptoms of delayed onset muscle soreness last.
Replenish those lost electrolytes
To minimize symptoms of delayed onset muscle soreness, replacement of key electrolytes- sodium, potassium, and importantly, magnesium is vital. Magnesium can reduce symptoms of DOMS by many mechanisms-from improving perfusion, to inhibiting injury related inflammation. Magnesium can also reduce spasms and cramps which are commonly seen with DOMS.
Electrolytes are good for your muscles and allow the rebuilding of the protein that was lost during the muscle breakdown. Magnesium is a co-factor in protein synthesis and a magnesium-rich electrolyte mix such as MAGNAK® can hasten recovery of injured muscles as well as reduce inflammation during an episode of prolonged DOMS.
Try antioxidants
Free oxygen radicals appear to accumulate at the points where your muscles insert into the tendons. These areas are known to accumulate reactive oxygen species leading to inflammation and causing muscle soreness.
Vitamin C has been used as an antioxidant in hydration beverages for the same reason. A combination of vitamin C and magnesium is very effective in reducing exercise-related muscle soreness.
Use Epsom salt soaks
Magnesium sulfate, the main component of Epsom salt has been used as a topical muscle relaxant. Although the diffusion of magnesium via the skin is quite low, Epsom salt has been used by athletes for decades to relieve or reduce symptoms of delayed onset muscle soreness.
Ice your muscles
Cryotherapy or loosely termed “icing” your muscles and joints is another way of reducing muscle soreness. Reducing the temperature of affected muscles using ice causes vasoconstriction (blood vessels to narrow). This reduces inflammation and swelling and leads to a faster recovery.
Hikers who walk for miles often use this technique of soaking their feet in icy alpine waters to reduce muscle soreness. And it works!
Get a massage
Massaging those overworked muscles has been proven to hasten recovery and minimize symptoms of delayed onset muscle soreness. Athletes use this as a part of their training regimen now in addition to proper diet and hydration. Massage physically allows to loosen those tightened myofibers and hastens relaxation.
Continue your activity the day after
Muscle soreness persists longer if you rest the next day. Nobody likes to wake up stiff and its human tendency to rest longer when you ache. But delaying your activity the next day or two can only keep you sore those two days.
A lighter activity such as a light run or a few pushups, can make a dramatic difference right where it hurts the most!
Try compression stockings
Some individuals swear by using compression stockings after a workout. The principle is a direct compressive pressure applied to the overworked muscles that prevents swelling and inflammation. Even if does not completely eliminate delayed onset muscle soreness, compression stockings can alleviate the intensity of symptoms that originate from sore and tight muscles.
Get adequate rest
It is important not to ignore proper amount of rest to allow your muscles to recover. Take a day off from workouts and catch up on that lost sleep by taking a nap on that Sunday afternoon. Sleep deficit does not work well for sore muscles.
Eat enough protein
Protein intake is one of the key elements of recovery. There is a reason why there are so many recovery drinks now in the market-a scoop of whey protein (10-12 grams) mixed in a healthy smoothie or mixed in milk is a highly recommended supplement after the workout.
Protein does not reduce inflammation directly but rather supplies the building blocks for the new muscle fibers to be developed. A diet rich in plant based or animal protein also allows you to recover faster after a workout. Some athletes claim that supplementing their workouts routinely with a high protein smoothie can significantly reduce symptoms of DOMS particularly in core muscles and allows for a better quality sleep.
Leave the meds behind
There is a human tendency to take anti-inflammatory pills to prevent delayed onset muscle soreness. Ibuprofen (Advil, Motrin) or Naproxen (Aleeve) are commonly utilized for this.
However, these medications are not completely harmless as there is a growing concern about their use and kidney health particularly in those who are dehydrated. As a general rule, we advise athletes to stay away from these. Acetaminophen (Tylenol) is not metabolized by the kidney and an occasional use of this is felt to be generally safe.
Caffeine may have a role
Caffeine has a role, as a natural stimulant but does not do much to prevent or cure muscle soreness. However, some studies have indicated that caffeine intake allows athletes to replete their glycogen faster and hasten recovery.
Caffeine can also dehydrate you in higher amounts, so use it sparingly. Having your favorite cup of coffee may be the best (and delicious) way of getting in your daily dose of caffeine once you have hydrated yourself after the workout.
