DOMS (delayed onset muscle soreness) is something many of us have experienced after doing intense exercise. It is a form of muscle pain caused by temporary muscle damage that usually occurs a day or two after a workout.
While this pain is natural and typically goes away in a couple days, it can still be a nuisance, and can be so severe in some cases that it can prevent people from doing everyday activities. Fortunately, there are many easy ways to relieve this pain so that you can get on with your day.
Heat pads
Heat pads are used by athletes to help relax achy muscles. By relaxing muscles, pain can be reduced. There are specialized heat pads that you can buy online.
Foam rollers
Foam rollers can be used at home to help massage muscles. This can help increase blood flow to muscles to help them loosen up so that they’re not so painful. It’s much cheaper than booking a massage every time you do a workout.
CBD oil
CBD is a herbal extract that comes from the cannabis plant. Unlike cannabis, it does not produce the high, instead possessing a mild sedative and anti-inflammatory effect. This anti-inflammatory effect makes it useful at treating DOMs. CBD is most commonly consumed in the form of CBD oil, which can be placed directly in the mouth using a tincture, or added to food or drink.
Tart cherry juice
Tart cherry juice has also been found to have strong anti-inflammatory properties – particularly when it comes to targeting inflammation of muscles. This makes it the perfect post-workout pain reliever. Eating cherries may have an effect, but to maximize results it’s worth using specialized tart cherry juice products aimed at muscle repair.
Topical creams
A number of topical creams are available that can help reduce inflammation of muscles. These creams soak through the skin to target specific muscles and are often used by runners and cyclists. You can explore these creams online or buy them over the counter at your local pharmacy.
A bath
Both a warm and a cold bath are great for reducing DOMS. A warm bath can relax muscles and release endorphins to help numb pain. Cold baths can meanwhile restrict blood flow to reduce swelling and soreness (if you think you may also have a muscle injury, an ice cold bath could actually be better than a warm bath for helping with initial healing).
Sleep
A good night’s sleep after a workout is one of the best remedies for DOMS. Sleep can help out muscles to repair properly and can reduce inflammation – potentially preventing DOMS. If you already have muscle soreness, a good night’s sleep meanwhile could help to get rid of the achiness more rapidly.