Athletes and other people who participate in physical activity often feel achy muscles. This is common after intense workouts and usually goes away within a week.
This soreness is called delayed-onset muscle soreness, or DOMS. It begins six to 12 hours after exercise and lasts up to 48 hours.
Rest
Delayed onset muscle soreness (DOMS), or the pain that follows intense exercise, is a normal part of building muscles. Typically, it begins about 12 to 24 hours after your workout and can peak up to three days later.
Despite the fact that this soreness is a sign of muscle healing, you don’t want to skip your regular workout just because your muscles are feeling tender. Instead, try splitting your routine and exercising one muscle group each day.
Resting can also help you sleep better at night, as a good night’s rest is crucial for exercise recovery. Getting adequate amounts of non-rapid eye movement sleep, for example, can speed up protein synthesis, which is key to rebuilding damaged muscles, according to Arent.
Ice
Ice reduces inflammation, numbs pain, and limits swelling in the short term. It also slows bruising, which is helpful for preventing further injury after a sprain or strain.
Heat can also help relax sore muscles and relieve muscle spasms, but it’s not as effective as ice in reducing inflammation and easing stiffness. This type of treatment is best used in conjunction with other methods like medications (Aspadol Tab) and exercise.
When using ice, use it for no more than 20 minutes at a time, and be sure to remove it immediately if your skin looks red or starts to hurt. This helps prevent frostbite, which can occur if you keep ice on the same area for too long.
Heat
Using heat can be beneficial for chronic muscle pain (lasting longer than 6 weeks) or conditions like arthritis, fibromyalgia, and old injuries that cause blood flow to the area to be compromised.
When blood vessels dilate, they can be more able to draw in oxygen and nutrients from the body to help repair damaged tissues and reduce lactic acid buildup that can contribute to pain.
Cold therapy, on the other hand, can slow the blood flow to the affected area and reduce swelling and inflammation. While it may be more effective for acute injuries, it isn’t always a good choice when it comes to long-term chronic pain or injuries, such as sprains and strains.
Massage
Massage is a proven way to ease muscle soreness and joint pain. It improves circulation, increases parasympathetic activity, and releases happy hormones that make you feel better both during and after a massage session.
In addition, it can reduce inflammation and stimulate cell repair to help muscles recover from injury. It can also reduce the frequency of muscle spasms and painful contractions.
Muscles can be tight from chronic stress or poor posture, so if you have aches or stiffness in your joints, ask your therapist about the benefits of a regular massage to improve your flexibility and range of motion.
It is best to massage your body when you are feeling well, so try to arrange for a treatment a few hours before you need to be active or on the road. It is also a good idea to drink lots of water to avoid dehydration, which can further exacerbate soreness.
Topical Solutions
Topical pain relief creams, ointments, and sprays can help ease the discomfort of sore muscles and joint pain. Some of the most effective topical pain relievers contain a combination of botanical ingredients that have been proven to reduce inflammation and soothe muscle soreness.
The best topical pain relief options include a variety of over-the-counter and prescription-strength pain medicines Like Pain O Soma 350, Pain O Soma 500 that contain NSAIDs (nonsteroidal anti-inflammatory drugs), lidocaine, capsaicin, menthol, and other ingredients that are known to reduce pain and inflammation in specific areas of the body. These active ingredients work by addressing the pain signals sent to your muscles, tendons, and joints in order to create a numbing sensation that reduces the feeling of pain.
