7 proven simple ways to reduce muscle soreness after a workout

Muscle soreness is common after a grueling workout session. Excessive pressure on the muscles causes fatigue and inflammation. It can be very painful and demotivating for anyone. Scientifically, this syndrome is referred to as DOMS(Delayed onset muscle soreness). It is a common syndrome for anyone who returns to the gym after an extended period. This soreness occurs due to a collapse in muscle tissue. It is an inflammatory response of the immunity system. The pain naturally peaks around 24 to 48 hours after a workout session, and remain for 3 to 5 days. Here are some proven ways, that you can utilize to reduce muscle soreness after the workout session.

Strong thighs are important for preventing knee injuries.

Stretching and Recovery Workouts

Before starting any grueling workout session, it is a good idea to stretch out your muscles, and prepare themselves for the workout session. Stretching increases blood flow in the muscles, and prevents muscle damage ahead. Never increase the pace of your workout suddenly, instead increase the workout session gradually. It reduces certain strains on the muscles. After completing the workout session, carry on the recovery workouts for muscle relaxation. Some Yoga poses can be very effective for muscle relaxation and it can prevent muscle soreness in advance.

Post-exercise massage

Post-exercise massage after a workout session can provide lots of relief from muscle strain. Many clinical tests have proven that regular massage can increase blood flow in muscle and rejuvenate new blood vessels in these areas. It is a scientifically proven technique to reduce the effect of DOMS. When the muscles are sore, it is better to take a gentle massage. To get a better result from post-exercise massage, it is advised to take the message within 5 hours of exercise. You can also try acupressure massage or Swedish massage on the muscles.

Ice baths

An ice bath or cold therapy is a scientifically proven therapy for reducing muscle soreness. It can ease sore muscles, decrease inflammation, improve circulation, and reduce muscle pain. Many world-class athletes use this technique to reduce muscle strain after a hardcore workout session. Anyone can create an ice bath by adding large bags of ice in a half-filled bathtub. For better result make sure the water is cold. You can also use a small container filled with cold water for certain body parts like elbow or wrist. This therapy is not suitable for those people who are suffering from cold, pneumonia, or cardiac problems.


It is scientifically proven that diet plays a crucial role in recovering from any cell or muscle damage. In clinical tests, it has been proven that an antioxidant-rich diet can reduce muscle soreness by 68%. Tart cherries are one such fruit that contains an abundant amount of nutrition and antioxidants. When these antioxidants reach the damaged cells, they reduce the inflammation and the nutrients of this fruit repair damaged muscles quickly. Many world-class marathoners consume this fruit after an exhausting workout.


Various medical tests show that caffeine contains analgesic elements, which works like a natural pain killer. Just two cup of coffee before an hour of exercise can prepare your body for it. It not only charges up the body but also energizes you mentally for exercise. However, over usage of caffeine increases tolerance in your body and reduces its pain managing ability, over time.


Many people don’t take it seriously, but hydration is an important part of the exercise. The human body gets muscle fatigue quickly when they remain dehydrated. When we exercise rapidly, we lose lots of energy, and our body gets warm up quickly. To compensate for this, our body will sweat a lot to keep our bodies cool. During this sweating process, we lose lots of water, and it may cause dehydration. Dehydration increases muscle injury risk rapidly. Therefore, drink plenty of water to manage muscle soreness.

When muscle soreness increase and pain become unbearable, it is a good idea to take medication for managing muscle pain. In adverse cases of pain and discomfort, it might be better for your physical and mental health to manage the pain with medical care.

Related Posts

What’s the Wellness Market?

It’s an business that’s rising in recognition and has caught the eye of many who’re occupied with what it’s that these companies supply with reference to well…

How To Decide The Good Dental Apply For You And Your Household in New Hyde Park

When you’re studying this, it’s probably since you’re searching for a brand new place to follow dentistry within the Chicago space. With the intention to discover the…

Bexar County approves $37 million for gun violence prevention, psychological effectively being property

SAN ANTONIO – Leaders in Bexar County are specializing in stopping gun deaths, and they also hope extra cash for property will help. On Tuesday, the Bexar…

St. Louis nicely being officers urge residents to placed on masks as COVID circumstances surge | Coronavirus

ST. LOUIS — St. Louis and St. Louis County nicely being officers on Monday issued a renewed plea for residents to placed on masks in indoor, public…

Apple reveals remedy monitoring attribute and additional nicely being updates

Apple revealed a model new remedy monitoring software program and additional health-related choices at its Worldwide Builders Conference Monday previewing its watchOS 9 and iOS 16. The…

후불 출장마사지 정찰제운영 나파라출장안마 입니다

  나파라 출장마사지 & 마사지종류 저희 나파라는 국내 대표적인 출장마사지 업체로서 언제나 고객님들의 안전과 편의를 최우선으로 여기며 서비스 제공을 해드리고 있습니다. 오늘은 출장마사지의 마사지 종류에 관련해서 이야기를 진행 해 보려고 합니다!   출장마사지 이용방법 출장마사지 이용방법 관련해서 간단한 안내를 해드리고자 합니다. 출장업체 이용 시에는   우선적으로 고객님께서 지금 머물고 계시는 지역에 대한 확인을 하게 됩니다.…