Whether you’re trying to push through the last kilometre in the marathon or increase your weights and intensity in the gym, muscle soreness will eventually present itself after exercise – it happens to us all. Fear not! There are ways that we can reduce and relieve these symptoms in a drug-free and natural way.
What is DOMS?
This symptom, or ‘side effect of exercise’ as some would say, is also referred to as Delayed Onset Muscle Soreness (DOMS).
DOMS is the result of new stress on muscle tissue that’s not often exerted to its full potential which causes microscopic tears in the muscle fibers. The inflammation that accompanies these tears also contributes to the increased soreness and stiffness. DOMS can affect anyone regardless of their fitness levels. Any new form of exercise that leads to muscles stiffness is simply a sign that your body is adapting to the new strain.
We are looking at 6 of the easiest ways to relieve achy muscles. Not only will these ideas help you to relieve the tension that you currently have, but they will also reduce the pain and discomfort during your next exercise program.
Foam rollers increase blood flow to your muscles through applied pressure similar to massage, but can be done in your own home at your own convenience. Given that you can decide which muscles you work, you can ensure you focus on the areas that need the most attention. If you aren’t a pro on these, it’ll take some time to get used to but the benefits will far outweigh the pain whilst using them. Click here for some ideas on how to use a foam roller
As we know, massage is a great way to treat ourselves from time to time and it’s often seen as a way to get an hour to ourselves – but there are so many other benefits to a massage. It eases inflammation, improves blood flow and reduces muscle tightness. Whether it’s a full body deep tissue massage or a relaxation massage that you chose, you’ll find that your aches and pains will ease fairly quickly after it.
Without Magnesium in your cells you would be unable to move a muscle or even think a thought. It’s required for more than 300 functions of the human body’s biochemistry. We need it for energy, brain function, DNA function, muscle and nerve function and blood glucose levels as well as the proper functioning of the heart. For rapid pain relief, apply topical magnesium directly to the affected area. Check out our range here
Your body does a lot of repair work while you’re sleeping, and your muscles are no exception. Aim for at least seven hours of uninterrupted sleep each night. When you’re feeling sore, you may be tempted to stop working out altogether. While it is a sign that your body needs some rest, going for a walk or doing some light exercise can help too.
If you’re feeling the aches in more places than one, soak in a hot bath (adding magnesium bath flakes will allow you to achieve two things at once). If the pain is isolated, apply a wheat bag to the affected area or you can purchase different sized “stick-on” heat pads that can be left on for a few hours and are perfectly thin enough to be worn underneath clothing.
Remember that about 80% of blood volume consists of water, so if you are exercising, and your muscles are working harder then they will demand more oxygen, which is delivered in the blood. The easiest way to stay hydrated is to carry a water bottle with you, and remember to sip water after each set or every 5 minutes if you are doing cardio work.
Avoid sugary drinks or caffeine after a workout, as they can increase dehydration.
Hopefully you will find some ideas to help relieve DOMS after your next workout. Just remember, it is perfectly normal to have some pain after a workout, but if you experience sharp, stabbing pain or it doesn’t lessen within a few days, you probably should seek medical advice.
These ideas can also be used for general muscles aches and pains, not just after a workout. It might take longer, but you can feel better without drugs!