Muscle soreness (how to recover from muscle soreness)— especially Delayed Onset Muscle Soreness (DOMS) — is common after intense workouts, especially if you’ve increased training load, tried new exercises, or done eccentric movements (like downhill running or lowering weights).
Here’s a complete recovery plan ..
1. Immediate Actions (0–24 hours after workout)
Light Movement
- Do low-intensity activity like walking, cycling, or easy jogging to improve blood flow.
- Avoid complete rest — movement helps flush out metabolic waste.
Cold Therapy (Optional)
- Cold baths or ice packs can reduce inflammation and pain if soreness is severe.
- Use for 10–15 minutes post-training or after a few hours.
2. Next 1–3 Days
Gentle Stretching
- Perform dynamic or static stretching for the sore muscles — light tension only, not pain.
- Yoga or mobility sessions help restore range of motion.
Hydration & Electrolytes
- Muscles repair better when well-hydrated.
- Drink water plus electrolyte-rich fluids (e.g., coconut water or electrolyte tablets).
Proper Nutrition
- Protein: 20–30g per meal (for repair) — eggs, lean meat, yogurt, paneer, lentils.
- Carbs: Replenish glycogen stores — rice, oats, fruits, potatoes.
- Omega-3s: (fish, flaxseed) reduce inflammation.
3. Recovery Techniques
- Foam rolling: 5–10 minutes per muscle group to ease tightness and improve circulation.
- Massage: Increases blood flow and relaxation.
- Compression garments: Can help reduce swelling and soreness.
- Sleep: 7–9 hours is critical — most recovery happens during deep sleep.
4. Active Recovery Days
- Do light workouts (e.g., swimming, cycling, yoga, easy run).
- Avoid pushing intensity until soreness reduces to <20% of initial pain.
Avoid
- Heavy training on the same sore muscles.
- Overuse of painkillers (they may slow muscle repair).
- Skipping recovery meals or rest.
Bonus Tip for Runners
After hard sessions (like intervals or long runs):
- Cool down for 10–15 minutes of light jogging + stretching.
- Refuel within 30–45 minutes post-run.
- Schedule hard-easy training cycles to avoid cumulative soreness.
- weight training for runners
- how to recover from muscle soreness
- running pace chart
- diet plan for long distance runners
- khedan watan punjab diyan 2025 postpone
