Reducing muscle soreness after engaging in intense or unfamiliar exercises is a common concern. Delayed onset muscle soreness (DOMS), which peaks between 24 to 72 hours after exercise, is a typical inflammatory response due to muscle tissue breakdown. Various studies have explored methods to alleviate this soreness, including foam rolling, massages, and the use of antioxidants.
Foam Rolling Foam rolling, a physical therapy intervention, involves using one’s body weight to apply pressure on soft tissue. This process helps in reducing tissue pressure and muscle soreness. Research indicates that a 20-minute session of foam rolling post-exercise, using a high-density roller, and repeating the process every 24 hours, can effectively reduce muscle soreness and tenderness.
Massage Massage is another therapeutic measure for treating DOMS or muscle damage resulting from strenuous activities. One study found that a 30-minute therapeutic massage on each leg after downhill running reduced DOMS. Combining massage with stretching and warm-up activities can further decrease muscle soreness. However, the effectiveness of massages can vary due to different exercise models and individual physiological responses.
Stretching Stretching is commonly used in physical activities to prevent injuries and prepare muscles for intense activity. However, its effectiveness in reducing post-workout muscle soreness is questionable. A review of 12 randomized controlled trials investigating stretching found minimal impact on improving muscle soreness up to a week post-exercise. While stretching might not significantly alleviate muscle soreness, it serves other purposes like injury prevention.
Antioxidants Earlier studies in sports science suggested that antioxidants might reduce muscle soreness. A comprehensive review of 50 studies examining the use of antioxidants showed that high doses could slightly reduce muscle soreness immediately and up to 24 hours after training. However, the effects were minor, and some studies reported adverse effects like diarrhea. The effectiveness and safety of antioxidants in reducing muscle soreness remain under continuous research.
In summary, methods like foam rolling and massage show promise in reducing muscle soreness after training, while the benefits of stretching and antioxidants are less clear. Continued research in these areas is ongoing to provide more definitive answers.
