How to Get Rid of Sore Muscles
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Exercising is a great way to reduce stress, lose weight, increase cardiovascular endurance, and increase strength. It is an important part of a healthy lifestyle. It can also cause you to have sore muscles. If you ever worked out, then you have most likely have experienced sore or achy muscles. Sore muscles can make it difficult to move your arms after a hard upper body work out, or maybe rolling over in bed if you have completed a hardcore workout, and then there are the sore thighs which make it difficult getting up and down from a seat, usually after a good lower body workout which includes squatting. Sore muscles are a normal sign of working out. In this article, we will discuss what causes sore muscles, is it a good sign to have sore muscles, how to get rid of sore muscles, what food and drinks you can use to help speed up recovery from sore muscles, and how to get rid of those sore thigh muscles.
Image of man on rowing machine
What are Sore Muscles?
Sore muscles can be caused by two different things:
- Lactic acid build-up happens because your body does not have enough oxygen stored up in the muscles to break down glucose and glycogen. Glucose is what our body uses for energy and comes from sugar in our bloodstream. Glycogen is what is converted from extra glucose and then stored for later use by your body.
- Small tears of the muscle fibers are a normal response to a hard workout. These tears occur so that your muscles can become stronger.
Sore muscles are a normal response to working out. You typically begin to feel achy muscles about a day after your workout and it can last 2-3 days. We call this Delayed Onset of Muscle Soreness or DOMS. DOMS, however, is not caused by lactic acid build-up. DOMS can sometimes stop people from continuing to work out, however, if you stick with it, you will experience less soreness over time.
Sore Thighs and How to Relieve Sore Muscles?
Anytime you work out and you use more weight, work out longer, or start a new work out, you can experience sore muscles. For example, a lot of people will perform squats for a workout to work their glutes, hamstrings, and quads. This can result in some really sore thigh muscles which makes it difficult for standing and sitting. If this is you, then I am sure you want to know how to get rid of sore thigh muscles so that getting up and moving around is easier. How to reduce swelling from sore muscles; Below is a list of activities you can perform to get rid of sore muscles after a work out. Keep in mind, these are not 100% effective, however, they should lesson the soreness and allow you to continue with your normal routine.
- Ice
- Foam Rolling
- Foam rollers can help soothe tight and achy muscles and speed up muscle recovery
- Gentle Stretching
- Doorway stretch for pec muscle soreness
- Quad, hamstring, calve stretching for lower body
- Pigeon stretch for piriformis
- Massage
- Heating pads
- OTC creams such as Icy Hot or Voltaren.
Stretches to Help Get Rid of Soreness in Your Muscles
Most people want to know how to get rid of muscle soreness fast. Below are pictures demonstrating how to foam roll and stretch your quads, hamstrings, calves, and pecs to decrease soreness and allow for improved mobility.
- Quad stretch: Standing up, pull the leg up and reach back with your hand, pulling your heel to your bottom. Be sure to keep the knee close to the leg you are standing on and not let it come to the side.
Quad stretch
- Foam rolling quads: Lying on the foam roller with it placed just above the knee, roll upwards approx. 2” and then back down 1”. Repeat this all the way up to just below the hip joint. If you feel an area that is more tender, roll that leg side to side 3-4x.
Foam rolling quads
- Hamstring stretch: Sitting at edge of seat, bring the leg out straight with just the heel resting on the ground. Place your hands just above the knee and gently push toward ground while leaning forward. Remember to keep your trunk upright.
Hamstring Stretch
- Calf stretch: Using a wall, place the toes on the wall and keep your leg straight, then slightly bend the knee to get the soleus muscle.
Calf stretch
- Foam Rolling Calve muscles: Sitting on the floor with legs out in front of you, place the foam roller under the calf you want to foam roll. Place it directly above your Achilles area. Next, roll upwards approx. 2” and then back down 1”. Repeat this all the way up to just below the knee joint. If you feel an area that is more tender, roll that leg side to side 3-4x.
Foam Rolling Calve muscles
- ITB stretch: Lying on your back, using a stretch rope to lift the leg up and across your body. This stretch should be felt on the outside of the hip and possibly on the outside of the knee.
ITB stretch
- Pec Stretch: Using a doorway, place your hands on the doorframe. Next, squeeze your shoulder blades together and then step forward with one leg.
Pec Stretch
What Drinks Can Help Get Rid of Sore Muscles?
Nutrition is another part of a healthy lifestyle and your muscles can benefit from foods and drinks that are rich in antioxidants. Consuming protein and carbohydrates immediately after exercise can help repair any damaged muscles by providing the amino acids and glucose needed for muscle building. Drinks with high levels of antioxidants have also been shown to help sore muscles. You can also use drinks that have anthocyanin as it helps reduce inflammation. These drinks can include green tea, tart cherry juice, beet juice, and milk just to name a few. Water is also vital to keeping your muscles hydrated as water helps lubricate your muscles and flush out waste and transport nutrients.
Water is also vital to keeping your muscles hydrated
The next time you workout and increase your frequency, intensity, or begin a new program, remember that sore, achy muscles can be a normal response. To help combat sore muscles, try performing these activities to speed up recovery, and to help you keep moving.
You can also complete all of your new patient paperwork from home. To request your registration paperwork electronically, click HERE.
If your soreness does not resolve, your physician may prescribe physical therapy at JOI Rehab. JOI and JOI Rehab are now offering virtual appointments and Direct Access to JOI Rehab.
If you are interested in scheduling an appointment at JOI Rehab for physical therapy, call (904) 858-7045. To see a JOI Orthopaedic Specialist, please call 904-JOI-2000, schedule online or click below.
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