In need of muscle soreness relief? If you tried a new exercise or pushed yourself extra hard at the gym and you are currently in so much pain that you can hardly walk, take a flight of stairs, or sit down to go to the bathroom because every move feels like serious torture then you are experiencing delayed onset muscle soreness. It’s your body’s way of responding to the microscopic tears in the muscle and surrounding connective tissue caused by increased workout intensity, frequency, duration, or eccentric work. It can happen to both beginners and more advanced fitness buffs. It occurs within 24-48 hours after your workout and can take up to 72 hours to dissipate but there are things you can do to relieve and prevent muscle soreness this painful from happening again.

Soak In Hot Water
Sitting in a hot bath or jacuzzi relaxes you and loosens up your tight muscles making all the difference in the world. Especially if you add a product like Ahava Dead Sea Salts Muscle Melt, which contains juniper, peppermint and clove for soothing muscle relief. Other great products to try include: Burt’s Bees Therapeutic Bath Crystals and Aromafloria Muscle Soak Ocean Mineral Bath Salts.

Get A Massage
If you can afford it, a massage from a neuromuscular therapist is probably the best remedy. This type of massage utilizes trigger point pressure that eliminate the causes of pain patterns, enhances the function of joints, muscles, and movement, and releases endorphins, the body’s natural pain killers. No other massage technique provides this amount of relief but if you don’t have a choice any massage will do even one from your partner or a friend.

Drugstore Remedies
A non-steroid anti-inflammatory medication like ibuprofen or aspirin can minimize the pain but it won’t speed healing and according to some researchers may actually prolong the recovery process. Other options include compresses and balms like Ace Hot & Cold Compress, Tiger Balm, Badger Balm, and ThermaCare Air Activated Heat Wraps. A heating pad also works wonders.

Get Moving
This may sound easier said than done but not moving only prolongs the pain. A light cardio workout like walking, the crosstrainer, or lifecycle gets blood flowing through the affected area and pumps feel good endorphins which diminish the pain and speed up recovery. If you’re up to it you can also strength train other body parts that are not sore.

Stretch It Out
Gentle stretching can be painful but elongates tight muscles and like cardio, gets blood flowing through the area diminishing pain and speeding up recovery. Stretching unaffected areas can also help alleviate pain because sometimes imbalances can place added strain on sore areas. For example if you’re suffering from back soreness stretching your hamstrings is very helpful. If your pecs are a problem try stretching your lats and your biceps as well. Remember to hold a stretch for at least 10 seconds and not to bounce.

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Preventing DOMS
*Always warm up with 5 minutes of light cardio before exercising and cool down with some additional cardio or stretching.
*Do light stretching between sets.
*Increase intensity, duration, or frequency gradually. Work up to any changes.
*If you’ve taken time off start back up lighter than normal.
*Try not to work negatives, or hold eccentric part of the movement too long unless you’re advanced or experienced with this.