So, what can you do to ease sore, weary muscles and prevent excess soreness in the future? Let’s investigate. “Acute muscle soreness accompanies fatigue and occurs during and immediately post-workout,” he notes. “Overexertion and strenuous exercise often results in muscular pain, and the pain becomes most intense after 24 to 48 hours and then gradually decreases so that the muscle becomes symptom-free within three to four days. This pain at 24 to 72 hours post-workout is called DOMS.” Delayed onset muscle soreness (DOMS) is categorized by muscle stiffness and increased tension that is not relieved by stretching. “Whether acute or delayed, the soreness is most likely the result of eccentric muscle actions (the lengthening of the muscle or the second part of the rep),” adds Barroso. DOMS may also be caused by micro tears in the muscle tissue, or “disruption of the connective tissue that holds muscle tendon fibers together.” It’s also worth noting that as you age, you’re more susceptible to soreness after exercising. That being said, Barroso notes a 2011 review2 suggesting that while stretching certainly reduces muscle soreness, it is not clinically significant in preventing DOMS. To take it one step further, he recommends “a dynamic warmup that includes mobility drills prior to the workout and static stretching post-workout. Plus, I recommend static stretching again once the symptoms of DOMS appear,” Barroso adds. Try some of our favorite warm-up exercises, along with great cool-down moves here. Or check out three of our favorite active stretches below: What you eat after a workout can also help reduce muscle soreness, and it’s important to remember that your diet functions as an equally vital factor in recovery. “Two cardinal rules to help replenish the body after a workout is to eat protein and pair it with complex carbohydrates,” Tracy Lockwood Beckerman, R.D., previously told mbg. “If you’re on the go, grab an apple with peanut butter or a hard-boiled egg with an orange—those are great food pairings. If you’re eating dinner, have some chickpea pasta with veggies, which has protein, carbs, and fiber to keep you full.” Hydrating snacks after a strenuous workout can also help to replenish lost electrolytes and allow you to feel great. For this, Jaime Schehr, N.D., R.D., recommends pickles. “Pickles are an excellent post-workout snack,” Schehr once noted. “Not only are they full of salt and minerals, but cucumbers are a hydration powerhouse. They will help your body recover its electrolyte balance faster than drinking water alone.” Other great recovery food options include: To begin with, start by rolling each muscle group for 30 seconds to help break up some of the soreness. It’s completely normal for this to be uncomfortable—although it shouldn’t be excruciating. In fact, rest days should really be a mainstay in your workout routine anyway—soreness aside. “To stay strong and healthy, it’s in your best interest to take at least one day per week to rest,” Stephanie Thomas, CPT, previously wrote for mbg. That being said, if you are experiencing significant pain after exercising and while carrying out your daily activities, this is a red flag that your workout was too intense. “In a lot of exercise classes, you’re not able to gauge the exercises based on your fitness levels. So if you take a class and you’re sore for a week, the class was probably too advanced for you,” Kostyukovsky previously explained. Remember, every individual body is different and requires unique care, so recognizing which methods of treating soreness work best for you will allow you to reap the most benefit from your workouts in the long run.
