Unfortunately, if you’re already in the throes of monumental soreness, the only sure-fire remedy is time generally, DOMS lasts about two to three days after the soreness peaks, says McCall. But where does it come from and why does it always show up a couple days after certain workouts? Skeletal Muscle Damage and Repair. Workouts that include a lot of eccentric exercises are also more likely to leave you hobbling the next day. When muscles break down, they release waste products and toxins that need to be filtered out of the body like hydrogen ions and an enzyme called creatine kinase, explains Seedman. By feeding your muscles the nutrients they need to repair and grow back stronger, you may be able to speed up the recovery process, Arent says. Protein is a critical nutrient for building and maintaining muscle, so it plays a huge role in helping your muscles recover from a tough workout. Cold therapy is said to relieve pain in muscles and joints by reducing swelling and nerve activity.
This is often described as a burning pain. This type of muscle soreness resolves quickly. This is the pain and stiffness you feel the day after you exercise. It stems from microscopic tears in your muscle fibers and the surrounding connective tissues during exercise. Gradually increasing the intensity of your workouts may help minimize muscle soreness.
Have you ever felt sore after starting a new activity or pushing yourself harder than usual during a workout? Leafy greens and bananas are two excellent options. Want to change up your hydration routine after a sweat session? Moreover, despite what you may have heard, lactic acid buildup is not a cause of DOMS. Take a warm bath A warm bath may loosen tight muscles and boost blood circulation, providing temporary relief.