So, does anything work to reduce delayed-onset muscle soreness? So far, nothing is proven 100 percent effective, and while some people have found some of the following tips helpful, it's best to try a few things to see what works for you.
Because it is the best effective means of treating inflammation, ice therapy can be used to treat the muscle micro-tears cause that create DOMS and should be considered especially if your muscle strain is severe. Don’t have an ice-pack? Grab a bag of frozen vegetables, wrap it in a cloth and apply it to the area for 15-20 minutes several times throughout the day.
Although they won't actually speed healing, over the counter medications like aspirin, ibuprofen or naproxen sodium can help to temporarily reduce your muscle soreness. However, take caution if you plan to take them before exercise. They can mask the symptoms of a more severe injury.
While some studies suggest that stretching does not effectively prevent or reducing muscle soreness, there is no evidence that stretching is harmful or contributes to muscle soreness. In fact, many people credit stretching as their key to quick recovery. So, If you want to try some gentle stretching (especially in a warm shower or steam sauna), it may help, and certainly can't hurt.
Yes, a shameless plug for my services, but a valuable one none-the-less. Because massage is thought to simulate blood flow to the area and to diminish swelling within the muscle, studies suggest that massage is a beneficial means of treatment of muscle soreness. You can do it yourself by gently kneading the area with your hands, but for best results, schedule a massage with a professional to relieve muscle pain.
Although these tips may not be able to prevent muscle soreness entirely, you may reduce the intensity and duration of muscles soreness if you follow these recommendations. *Take note, however, and see your physician if your soreness increases in intensity or persists for more than 5 days.
As Always - Enjoy Your Life!
John Aaron Villarreal
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