For many people, some degree of muscle soreness after exercise is a "badge of honor" that reminds you of your exertion. However, severe muscle soreness can ultimately have the opposite effect, causing a person to give up on an exercise program. According to the American Council on Exercise, there are two types of exercise-related muscle soreness: immediate muscle soreness and delayed muscle soreness. Immediate muscle soreness usually occurs during and after exercise, while delayed muscle soreness might not manifest itself for 24 to 48 hours after exercise. The approaches to relieving each type of muscle soreness are specific to the type of soreness and the origin of the soreness.
Step 1
Continue with moderate exercise for delayed muscle soreness. The American Council on exercise notes that in cases of delayed muscle soreness, the soreness often occurs in response to increasing the intensity of your workout. Your muscles then adapt rapidly to the soreness, and you generally won't experience this until the next time you increase your intensity. MayoClinic.com reports that you should continue with a moderate workout, as delayed muscle soreness generally resolves itself within 72 hours.
Step 2
Try massage. According to a study published in the "Journal of Athletic Training," massage administered after workouts involving eccentric muscle contractions decreased delayed muscle soreness by 30 percent. Eccentric muscle contractions are those in which the muscle is strained as in lenghthens. The study, authored by Zainal Zainuddin of Edith Cowan University in Australia, compared participants' arms, one of which received massage after exercise and one that didn't. Although the massage appeared to decrease delayed muscle soreness, it had no impact on muscle strength. Further studies are needed to confirm these findings.
Step 3
Use the R.I.C.E. approach for immediate muscle soreness. MayoClinic.com notes that often, cases of immediate muscle soreness occur as a result of an exercise-related injury, such as a pulled or strained muscle. For this reason, you should use the R.I.C.E method, which stands for rest, ice, compression and elevation. Ice should be applied to the injury three times daily, for about 15 to 20 minutes. You should use a compression bandage for the reduction of inflammation.
Things You'll Need
- Ice Pack
- Compression bandage
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