Sore muscles may also be referred to as delayed onset muscle soreness or DOMS. An active recovery or low-intensity exercise may help decrease muscle soreness for some exercisers. For others, light exercise may have no significant affect on muscle soreness, which also indicates light exercise will not prolong or increase muscle soreness. However, avoid strenuous exercises and painful activities to reduce the risk of further damage.
Causes
Muscle soreness or DOMS is damage or micro-tears of muscles, which often occurs during high-intensity exercises. Lactate acid buildup and muscle fatigue may also contribute to muscle soreness. Muscle soreness may be experienced within hours of an intense workout, but soreness may worsen over the next 24 to 72 hours following the workout. Within 10 days, muscle soreness should be resolved. However, performing painful activities or sustaining an injury may prolong soreness.
Low-Intensity Cardio
Low-intensity cardio, also referred to as an active recovery, may help alleviate muscle soreness temporarily, according to a 2007 Gatorade Sports Science Institute study. Low-intensity cardio includes biking, swimming and walking. Duration and tempo will vary depending on your fitness level, but should be easy and relaxing. On the other hand, exercise may have little or not affect on muscle soreness according to a 1996 article in the "Journal of Athletic Training." Therefore, low-intensity cardio should be performed as part of a well-rounded exercise regiment, not as treatment for muscle soreness.
Stretching
Stretching may be comfortable to perform and help alleviate sore muscles. Static stretching is holding a position or stretch for 10 to 30 seconds. Active stretching is performing movements where muscles are lengthened, which may be less strenuous and more comfortable compared to static stretching. Yoga is another method of low-impact exercise and stretching that may be performed to alleviate muscle soreness. However, if you have never performed yoga before, it is not recommended when experiencing muscle soreness. Stretching and yoga should be gentle and relaxing in order to reduce the risk of injury and additional soreness.
Other Considerations
Avoid new, strenuous or painful activities. For example, heavy weightlifting is not recommended when muscles are sore due to the stress placed on the muscles. Rest if exercise is too uncomfortable. Massage, ice and over-the-counter pain medications may be used, but have not been shown to decrease muscle soreness. A healthy diet, hydration and adequate sleep are also important factors to consider when experiencing sore muscles and determining if exercise is appropriate for you.
References
- Gatorade Sports Science Institute: Treatment of Delayed Onset Muscle Soreness Stephen P. Sayers, 2007
- "Journal of Athletic Training": Various Treatment Techniques on Signs and Symptoms of Delayed Onset Muscle Soreness; Dawn T. Gulick et al.; June 1996
- "Journal of Strength and Conditioning Research": Treatment and Prevention of Delayed Onset Muscle Soreness; Declan A.J. Connolly et al.; 2003
- "Journal of Athletic Training": The Comparative Effects of Sports Massage, Active Recovery, and Rest in Promoting Blood Lactate Clearance After Supramaximal Leg Exercise; Nancy A. Martin et al.; March 1998
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