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Fastest Way to Heal Sore Muscles

Starting a new exercise program or engaging in a new physical activity can result in muscle soreness. The medical condition most commonly referred to as muscle soreness is a medical condition known as Delayed Onset Muscle Soreness (DOMS). Unfortunately, there is no super cure for this phenomenon; however, there are many remedies that increase the rate of healing and help deal with discomfort.

  1. Don't Stop Light Excercise

    • After an intense workout, little microscopic tears occur on the muscle. These tears cause soreness throughout the effected muscles. According to webmd.com, continuing with light exercise during the soreness helps to quicken the recovery process. The light exercise helps to release built up lactic acid in the muscles; this helps the healing process and reduces soreness. Stretching during the muscle soreness also helps to release lactic acid build up and helps prevents further soreness.

    Traditional Treatment

    • Traditional treatments are the most common methods of speeding up the healing process and reducing pain; this includes placing ice on the affected area for 15 to 20 minutes and then placing a heat source (such as a heating pad) on the muscles for another 15 to 20 minutes. Repeating this process at least four times might relieve soreness in the muscles. Though lacking specific scientific backing, this method has been used for years by professional trainers, sport therapy specialists and athletes alike. Soaking in a bath with one cup of Epsom salt is recommended as an additional method to relieve the discomfort of DOMS. Used by professional athletes, including football players, the Epsom Salt Council claims that the use of Epsom salt helps muscles to function properly and reduces the inflammation associated with the small tears that occur during intense exercise.

    Scientific Backing

    • According to a study from the Human Performance Library at the University of Burlington, in Vermont, there is yet to be a sound treatment or cure for DOMS, and many of the remedies used today are not scientifically backed. However, the study lists some seemingly effective treatments that are gaining backing among the scientific community. Anti-inflammatories are medicines that reduce inflammation inside the body, treat mild pain and reduce fever. Common anti-inflammatories include ibuprofen and aspirin. These medications are highly accessible and do relieve symptoms of DOMS. The study also mentioned eating foods rich in anti-oxidants might help to hasten the healing process. Foods rich in anti-oxidants include blue berries, pomegranates, broccoli, red grapes, garlic and spinach. For an extended list, please see the Resources section of this article. There is no scientific verification of these claims; however, the early research suggests that anti-oxidants and anti-inflammatory medications increase recovery rate.

    Prevention

    • The key to a fast cure to muscle soreness is prevention. Athletes on all levels of fitness experience DOMS; however, its severity can be reduced or prevented by taking particular precautions. Stretching prior to all workouts greatly reduces muscle soreness and injury. After exercise, a 10-minute cool-down helps the muscles properly rest after physical exertion. Drinking plenty of water helps to keep the body from dehydration and supports the body in its healing process. Prior to exercise, drink at least two cups of water.

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