One of the potential consequences of a high-intensity workout is extreme muscle soreness. Although some soreness is expected with muscle fiber rebuilding, delayed onset muscle soreness (also known as DOMs) can be a painful issue that occurs 12-48 hours after working out. Many turn to over-the-counter pain relief to do the trick, but there are particular stretches and healthier options to alleviate DOMs pain and allow for a quicker recovery process.
Although caffeine and certain topical creams are shown to reduce inflammation to the muscles after a workout, there are steps that can be taken to reduce muscle pain without ingesting anything. Invest in a foam roller, and apply the roller directly to the affected muscle. Research has shown that if foam rolling is applied no later than two hours after the workout is complete, muscle inflammation is reduced significantly, thus reducing DOMs. Foam rolling can be painful, however.
Less painful options include stretches and yoga combinations while the muscles are still warm following a workout. Traditional stretches and yoga poses, such as the “Butterfly” and “Cobra”, help reduce hip and lower back pain respectively. A wall plank can be utilized to reduce shoulder pain as well. These techniques can be held for bursts of 20-30 seconds, stretching the muscles effectively and reducing inflammation. The “Butterfly” involves sitting, have both soles of the feet touching, and lowering the participants knee level to stretch the hip muscles. The “Cobra” involves the participant to lie flat on their stomach, and then pressing the floor so that the chest rises, but the legs remain flat on the floor, stretching the lower back.
DOMs pain can severely inhibit one’s ability to workout with a higher frequency. Following these tips will aid in reducing muscle pain and allowing one to get back to the gym!
