Written by Denilson Saavedra
Find out how to overcome Delayed-Onset Muscle Soreness with these three scientifically proven recovery methods.
Since I started my internship with Urban Equities this summer, my colleague, Whitni, has given me lots of motivation to exercise. Whitni amazed me by her commitment to living healthily. From working out twice a day, to eating fresh greens while avoiding processed food, she puts a lot of time and effort to her lifestyle and she’s enjoying it! She has a piece coming soon where she will go over her fitness journey, so make sure you stay tuned for that!
About a week ago, I decided to run again; I used to run around 40 miles a week while I was doing cross country and track & field training in high school, but I stopped during my senior year. I only ran two miles but it was great! The air was dry and hot, the sky was completely clear, the sun was setting, there was a slight brisk breeze, and my heavily pounding heart was enjoying being out of breath. I slept extremely well, but then tomorrow came and my entire body was sore.
So, to make sure I take care of myself better, I researched how to cope with Delayed-Onset Muscle Soreness (DOMS).
Here are three ways on how to quickly recover from soreness!
About a week ago, I decided to run again; I used to run around 40 miles a week while I was doing cross country and track & field training in high school, but I stopped during my senior year. I only ran two miles but it was great! The air was dry and hot, the sky was completely clear, the sun was setting, there was a slight brisk breeze, and my heavily pounding heart was enjoying being out of breath. I slept extremely well, but then tomorrow came and my entire body was sore.
So, to make sure I take care of myself better, I researched how to cope with Delayed-Onset Muscle Soreness (DOMS).
Here are three ways on how to quickly recover from soreness!
Foam Rolling
A study conducted by the School of Human Kinetics and Recreation at Memorial University of Newfoundland (link) found that the effects of DOMS (a decrease in pain tolerance and a decrease in performance) can be alleviated by foam rolling your muscles for twenty minutes immediately after exercise and every 24 hours thereafter.
The study found that foam rolling after exercising considerably improved pressure-pain threshold, 30-m sprint time, long jump distance, change of direction speed, and dynamic strength-endurance performance.
The study found that foam rolling after exercising considerably improved pressure-pain threshold, 30-m sprint time, long jump distance, change of direction speed, and dynamic strength-endurance performance.
Massaging
Four researchers from Edith Cowan University in Australia (link) researched the effects of massage on muscle soreness, muscle strength, muscle size, and plasma creatine kinase activity. The researchers asked the participants to perform eccentric actions of the elbow flexors (like bicep curls) ; one arm was massaged while the other one was kept as a control.
Similarly to foam rolling, this study found that massaging decreased swelling and muscle soreness for the participants in the study, but it was found that massaging did not improve muscle strength or range of motion.
Similarly to foam rolling, this study found that massaging decreased swelling and muscle soreness for the participants in the study, but it was found that massaging did not improve muscle strength or range of motion.
Cold Water Immersion
Cold water immersion (CWI) is widely used in sports to recover from workouts but according to researchers from Federal University of Sergipe in Brazil, little evidence is available to support it effectiveness. That is why these researchers studied the effects of CWI on Jiu-Jitsu athletes (link).
Their study proves that immersing in 6° Celsius water (about 43° Fahrenheit) for 19 minutes after exercising decreases lactic acid circulation, decreases perceived muscle soreness, and improves muscle strength recovery for both arms and legs.
Their study proves that immersing in 6° Celsius water (about 43° Fahrenheit) for 19 minutes after exercising decreases lactic acid circulation, decreases perceived muscle soreness, and improves muscle strength recovery for both arms and legs.
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Denilson Saavedra is a Project Associate at Urban Equities and a contributing editor for the Bulletin Board. In his off time, Denilson enjoys listening to music, watching videos on YouTube, doing anything involving basketball, and working on art.
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