How To Soothe Post-Workout Muscle Aches and Pains

June 10 2014

How To Soothe Post-Workout Muscle Aches and Pains

You know you had a good workout session when you wake up the following morning with muscle aches and pains. This is the result of delayed onset muscle soreness(DOMS) — a condition in which damage to the muscle fibers triggers soreness 24-72 hours after exercising. The sensation of DOMS can range from a mild ache to a throbbing pain.

If you frequently experience severe aches and pains following a workout, keep reading for some simple ways to alleviate the discomfort.

Take a Warm Bath

A warm bath can do wonders to muscle aches and pains. The warm water promotes blood flow throughout your body, including the affected muscles. In turn, this encourages your muscles to heal faster while alleviating some of the aches and pains. Granted, a warm bath alone isn’t going to miraculously heal severe aches, but it will offer some relief.

Stay Hydrated

Staying hydrated is crucial to warding off muscle aches and pains. The human body needs H2O to function and transport nutrients. Failing to drink adequate water will slow down your metabolism while forcing your muscles to cramp and lock up.

So, how much water do you need to drink? There’s no easy answer to this question, as it depends on your age, gender, physical activity levels, diet, and metabolism. Some people follow the eight, 8-ounce glasses of water per day rule, but this isn’t always accurate. The bottom line is that you should listen to your body and drink when you’re thirsty and/or showing signs of early dehydration.

Take an Aspirin

In severe cases of post-workout muscle aches and pains, a non-steroidal anti-inflammatory drug (NSAID), such as aspiring or ibuprofen, can be used to alleviate the discomfort. These drugs work by reducing pain and inflammation, both of which are two common symptoms of DOMS.

Of course, you should talk with your doctor before beginning an aspirin regimen, as several studies have linked long-term use to stomach and digestive damage.

Sleep

Getting a good night’s rest is arguably one of the most important steps in the muscle recovery process. The human body goes into overdrive during sleep, rebuilding torn muscle fibers faster and more efficiently than when it’s awake. Adults should aim for a minimum of 7 hours of sleep per night to ward off muscle aches and promote good health.

LA Athletic Gym Club weight lifting photo courtesy of Jon Clegg via Flickr Creative Commons.