How to Manage Severe Post Workout Pain
by AZ Pain Doctors, on Jun 30, 2022 10:30:00 AM
Do you experience delayed onset muscle soreness (DOMS) after an intense workout? You're not alone. Many people experience post-workout pain within 24 to 48 hours of a strenuous workout.
Your post-workout body pain might last between five to seven days, impacting your recovery time. You might not want to plan a trip to the gym right away.
If you want to improve your recovery times, consider these tips to reduce workout pain. With these tips, you can minimize DOMS and get back to the gym without waiting.
Read on to learn how to ease your pain today!
Even before you begin experiencing post-workout pain, make sure to fill up your water bottle. Staying hydrated could help reduce muscle soreness and DOMS.
Water can help flush waste products out of the body.
When your muscles break down, they produce waste products and toxins. You need to filter those toxins out. Otherwise, the waste could increase your muscle soreness.
Make sure you're sipping water throughout the day, whether or not you have a workout planned. Drink a little more than usual if you plan on working out under the sun.
Enjoy Light Movement
When you're experiencing post-workout soreness, you might feel the need to sit back on the couch and relax. In some cases, however, that's the worst course of action.
Activity can help increase blood circulation throughout your body. You need to get moving to improve your blood flow! Otherwise, nutrients won't reach your sore muscles.
Allowing nutrients and oxygen to reach your muscles can speed up the repair process. You could reduce workout pain if you start moving.
Blood carries nutrients and oxygen to your muscle tissue. The faster the nutrients reach your muscles, the sooner they can get to work. You'll heal faster as a result.
However, you shouldn't rush to return to your routine workout regimen just yet. Instead, focus on gentle activities. For example, you can go for a walk or use a recumbent bike.
Otherwise, consider a little light strength training. Light strength training is one of the best ways to encourage blood flow directly to your muscles.
You don't want to do more damage to your muscle fibers, though. Try to choose weights that are 25 to 50% lower than you'd usually use. Otherwise, consider bodyweight exercises.
You can increase your range of motion, even when you're sore, by stretching. Light stretching can also help ease any tightness you're experiencing.
Stretching won't heal the tears in your muscles. It won't help them repair faster, either. However, you should still add stretching to your pre- and post-workout routine.
For example, you can use static stretching after a workout. After a workout, your muscles are already warm. You can increase your range of motion with static stretches.
Remain careful, though. You don't want to overstretch a muscle, especially if it feels tight. Otherwise, the muscle could become even tighter if your body is trying to resist.
Stretch for about five to 10 seconds, then repeat. If it's too painful, skip stretching instead.
Make sure to eat plenty of protein as part of your post-workout routine. Protein is essential for building and maintaining muscle. It can help your muscles recover after a rigorous workout, too.
Without protein, you could experience recurring or lasting post-workout soreness.
Don't overdo it, though! Aim for about 1.4 to 2 grams of protein per kilogram of weight.
Use Hot or Ice Therapy
When choosing between hot or cold therapy, choose whichever option feels best for you. Effects from hot and cold therapy are temporary. However, they can still provide some pain relief.
Ice will help ease swelling, especially if you're sore. It can also release pain-causing tension. If your legs are sore, elevate them as well.
Heat, on the other hand, can minimize tension and pain signals. Consider soaking in a warm bath. Warm water can boost your circulation, too.
Schedule a Massage
People who receive a massage 24, 48, or 72 hours after an intense workout report significantly less soreness than others. Consider scheduling massages to ease your muscle pain and soreness.
Massaging tender points might help ease DOMS symptoms.
Otherwise, you can use self-massage tools like a massage gun.
Don't go overboard, though. Remain careful to avoid causing additional muscle damage.
Consider scheduling an appointment with a pain management specialist, too. They can offer more effective treatments for easing your pain.
Get Plenty of Sleep
Your body requires sleep to heal. Make sure you're getting enough sleep each night. Your body uses sleep to ensure your muscles have time to heal properly.
Try to aim for seven or more hours a night. Sleeping could help improve your athletic performance, too. You'll feel more alert and ready to take on a new day.
Consider OTC Medications
You might want to consider using over-the-counter non-steroidal anti-inflammatory drugs (OTC NSAIDs) after an intense workout as well. OTC medications like naproxen or ibuprofen could ease your soreness. However, NSAIDs are only designed for short-term use.
If you're already on supplements or medications, make sure to talk to a doctor before using NSAIDs. OTC medications can help ease swelling and provide pain relief. However, you shouldn't use them on a consistent basis.
You might consider using pain relief creams that contain capsaicin or menthol instead.
Topical analgesics could increase blood flow to provide a little pain relief. It won't heal your muscles, though.
Try Foam Rolling
In addition to stretching, you can also use foam rolling after a workout. A foam roller can help improve blood flow and oxygenation to your sore muscles.
Ease into New Exercises
Before you begin a new exercise, form of training, or routine, make sure you're easing into it. Progress slowly as you experiment with new workouts.
For example, if you want to try a new class, start with a beginner's course. Consider trying a shorter class the first time around, too.
If you normally do four sets of regular bicep curls and want to try eccentric bicep curls, lower your set number to four.
Try gradually adding new tasks to your routine.
Ease the Ache: Minimize Post-Workout Pain Today
Don't let your post-workout aches and pains slow you down! Instead, consider using these tips to ease the ache after a rigorous routine. With these tips, you can help your body heal.
Then, you can speed up your recovery time and get back to the gym without stress.
If you're struggling with chronic pain, however, it could point to a bigger problem.
Schedule an appointment with one of our specialists today to learn more.