Sore No More: 4 Science-Backed Methods to Reduce Muscle Soreness and Recover Faster

Are you struggling with muscle soreness that lingers for days after your workouts? Delayed onset muscle soreness (DOMS) is a common issue among athletes, but it doesn’t have to be a roadblock to your fitness goals. In this article, we’ll explore four science-backed methods to reduce muscle soreness and recover faster.

Understanding DOMS: Causes and Symptoms

Delayed onset muscle soreness (DOMS) is a common condition that can occur after intense or unaccustomed exercise. It is characterized by stiffness, tenderness, and a dull, aching pain in the affected muscles, which can last for several days.

DOMS is caused by microtrauma to the muscle fibers, which occurs when they are subjected to unaccustomed levels of stress or tension. This damage leads to an inflammatory response, which can result in the release of chemicals that sensitize the nerves in the area, causing pain and discomfort.

The extent of DOMS can vary depending on a number of factors, including;

• the intensity and duration of the exercise,
• what type of muscle contraction is involved
• an individual’s level of fitness and conditioning

Generally, eccentric contractions (lengthening of the muscle while it is under tension) tend to produce more severe DOMS.

Symptoms of DOMS typically appear 24-72 hours after the exercise and can last for several days. The pain and stiffness can make it difficult to perform everyday activities, and may even impact future workouts if not managed properly.

To manage DOMS, it is important to incorporate proper recovery strategies into your training routine, such as the ones discussed in this article. Additionally, it is important to gradually increase the intensity and duration of your workouts over time, allowing your body to adapt to the new stimulus and reducing the risk of excessive muscle damage.

1. Cold Water Immersion: The Icy Bath

The idea of submerging yourself in a tub of cold water may sound less than appealing. However, the research shows that cold water immersion is an effective method to reduce muscle soreness and inflammation.

When you expose your body to cold water, the blood vessels constrict, slowing down the inflammatory response. In turn, this helps reduce swelling and soreness.

To try this method, fill your bathtub with cold water (around 50-60 degrees Fahrenheit) and soak in it for 10-15 minutes. For added effect, make it an ice bath. You can add ice to the water and get it down between 35-45 degrees. With this cold temp you only need 3-5 minutes. Submerging your head and neck isn’t necessary when your goal is reducing soreness.

2. Compression Tights: Squeeze the Soreness Away

Compression tights or leggings are tight-fitting garments designed to apply pressure to your muscles. The pressure increases blood flow and reduces inflammation, which can help alleviate DOMS. A study published in the Journal of Strength and Conditioning Research shows that wearing compression tights after exercise reduces muscle soreness and improves recovery time.

Compression tights are easy to use; you can wear them after your workout or during your workout for added support. They are also great for preventing injuries and reducing fatigue during exercise.

3. Pneumatic Compression: A Squeezing Sensation

Pneumatic compression is a method that involves applying pressure to your muscles. A device that inflates and deflates, creating a pulsating pressure that massages your muscles. This technique improves circulation and reduces inflammation, making it an effective method for reducing DOMS.

Pneumatic compression devices are readily available in most fitness and wellness centers or online. They are easy to use, and you can use them after your workout or throughout the day.

4. Blood Flow Restriction: The Gentle Squeeze

In Blood flow restriction (BFR) you use a device to restrict blood flow to your muscles.

Ischemic preconditioning (IPC) is a passive technique that involves using a blood pressure cuff to intermittently restrict blood flow to a muscle, followed by a period of rest, for several cycles. This process triggers a hormonal response that can help improve muscle repair and reduce soreness.

It is important to note that BFR should only be done with professional devices that have safety features and calibrate individual pressures. Attempting to use makeshift or homemade devices can be dangerous and may result in serious injury.

Conclusion

DOMS can be a hindrance to your fitness goals, but it doesn’t have to be. You can do more by incorporating one or more of these four science-backed methods to reduce muscle soreness and recover faster.

Cold water immersion, compression tights, pneumatic compression, and blood flow restriction have all been shown to be effective. Give them a try and see what works best for you. Don’t let DOMS hold you back from reaching your fitness goals!