Exercise is an integral part of healthy and active lifestyle. It not only strengthens your body muscles and bones rather it is good for your vital organs. However, exercising can result in aching muscles. This is usual when you start a new activity or raise your intensity. But how to get rid of sore muscles overnight is an important question to answer!
You may employ new muscles, strain your muscles, or develop microscopic tears in your muscle fibers while workout. These are signals that your muscles are attempting to respond to this new activity, grow, and become stronger. Muscle pain is classified into two types:
- Acute muscle soreness (Immediate muscle soreness)
- Delayed onset muscle soreness (DOMS)
Acute muscular pain occurs during or after the workout. This is frequently characterized as a scorching sensation. The reason behind this type of pain is collection of different chemicals in the muscles (known as metabolites) due to vigorous exercise. This form of muscle pain goes away soon.
Your symptoms of DOMS appears 24 to 72 hours after an activity. This is the stiffness and soreness you feel the day after you work out. During exercise, small tears in your muscle fibers and surrounding connective tissues cause it. This frequently occurs after you utilize your muscles in an unfamiliar way, such as with a new or more strenuous workout.
How to Get rid of Sore Muscles Overnight?
Unfortunately, aching muscles are unavoidable. It’s a necessary element of being stronger and healthier. There are certain things you may do to help relieve the pain due to sore muscles;
Do Cooldown Workout:
Spending some time cooling down prepares your muscles for recovery from the pain. A 2018 study on active recovery shows, that athelets who spent time at a 50% decrease in activity at the end of their workout (rather than entirely resting) were able to run three times longer the next time. The researchers believe it was due to increased blood flow, which reduced blood lactate levels.
Get a Massage:
Massage is one of the most common rehabilitation techniques among athletes. Massages can help relieve painful muscles. A 2012 study discovered that a post-exercise massage greatly decreases pain by lowering the release of cytokines, which are molecules that promote inflammation in the body. On the other hand, mitochondria that are power house of your cells, are activated and release energy in the cells, boosting cell activity and repair.
A 2014 study discovered that a post-exercise massage can greatly lessen discomfort. In the long run, DOMS is prevented by regular massages.
Try Heat Therapy:
Applying heat soon after exercise can help prevent delayed onset muscular soreness. According to one 2013 study, both dry and moist heat are helpful in relieving pain due to sore muscles, but moist heat is more effective in treating muscle pain. You can try warm damp towels, wet heating packs or a warm bath to get rid of sore muscles overnight.
Water regulates your body temperature, lubricates your joints, and transports nutrients to your cells to produce energy. Your body will perform best, if it is properly hydrated. But in the dehydrated state, your body does not perform well. Muscle cramps, fatigue, disorientation, and other critical symptoms are possible. So by drinking a lot of water you can get rid of muscle aches easily.
Take Epsom Salt Bath:
Epsom salt baths have been related to reduced muscle soreness and inflammation. The moist heat provided by soaking in a hot bath is an added benefit.
Read More: Health Benefits of Epsom Salts!
Use Compression Garments:
Compression garment are helpful in treating sore muscles. Wearing them for 24 hours after workout can help prevent DOMS and speed up muscle recovery. Compression garments keep muscles in position and promote blood flow, allowing for quicker recuperation. Compression garments are available for different types of muscles in your body. Sleeves, socks, and leggings are examples of compression clothes.
Drink Tart Cherry Juice:
According to a study published in the Scandinavian Journal of Medicine and Science in Sports, Athletes who drink tart cherry juice five days before, on the day of, and 48 hours after their races faced less DOMS. Athletes also demonstrated increased muscular repair and function. Anthocyanins-colorful antioxidant chemicals, are present in Tart cherries, that are considered helpful in reducing inflammation. That’s why their use can help you to get rid of sore muscles.
Use Foam Roller:
Foam rolling is like a massage. It is a myofascial release technique, which reduces tension in the muscle’s connective tissue. It can help you perform better in workout. Rolling out your muscles like dough has been shown in studies to help prevent DOMS.
According to a 2021 study, 20 minutes of foam rolling on a high-density foam roller, immediately after workout and 24 hours later, may lessen muscular discomfort and the influence on your physical activities.
Eat Protein Rich Diet:
A 2017 study discovered that protein is good for the recovery of muscle function in the 24 hours following your exercise that included eccentric contractions of your muscles, which are common in most strength-training workouts. And if you take antioxidants in your breakfast, they aid your muscles to recover from those workouts even more. Eat foods full of protein , such as chicken or fish, and antioxidant-rich foods, such as pomegranates and kale, in the hours following a strenuous workout, and get rid of aching muscles.
Sore muscles normally do not require medical treatment and will go away in a few days. However, if your pain lasts more than a week or continues returning, or if you have acute weakness, dizziness, or difficulty breathing, you should visit a doctor.
Prepare your body for activity by always performing a sufficient warmup and cool down. Learn appropriate form and follow a regimen that progressively develops in intensity and length to avoid pain and injury risk. Hydrate your body before exercise and take a healthy protein rich diet post workout.
How long do sore muscles take to go away?
Your muscles will usually stop aching in 2-5 days and you will not require medical attention. You should be able to relieve your symptoms by utilizing cold packs, massage, light stretching, or using pain relievers or anti-inflammatory medication.
Should I skip a workout if I’m sore?
If you have muscle aches, you may just require two or three days of rest. Another alternative is to switch up your routines to avoid overworking specific muscle groups. For example, if your upper body is aching, try working out your lower body the next time you exercise.