But some degree of inflammation can be an important signal for muscle growth and repair, according to Arent.
If you help your muscles recover from the damage, theyll likely grow back bigger and stronger.
That shouldnt be your goal, Dr. Schroeder says.
Upping the volume or intensity of your workout can cause muscle soreness. Here’s what to do about it.
You dont have to be sore to know you had a good workout.
Does Warming Up Lessen Post-Workout Muscle Soreness?
You may have heard thatstretchingcan help prevent injury and soreness.
Upping the volume or intensity of your workout can cause muscle soreness. Here’s what to do about it.
But static stretching your muscles before you exercise is probably not a good idea.
Im not a fan of stretching before you roll training, Arent says.
Heres what you should know.
For workouts over 90 minutes, they recommend drinking some bang out of electrolyte beverage.
Just be aware that taking vitamin supplements may cause your urine to look darker than usual.
Who will be affected, and by what types of vitamin supplements?
Thats hard to say.
Everybodys different, Schroeder says.
Onereviewfound that foam rolling may help increase range of motion and reduce DOMS.
If youre interested in trying a foam roller, look for a softer version to begin with.
Percussive self-massage devices work similarly to massage in general, Arent says.
Many massage guns come with attachments of various shapes and sizes to better target different-sized muscle groups.
For example, research has found that both methods are equally effective in preventing DOMS.
Add pressure as tolerated, but not too aggressively, she says.
TheHospital for Special Surgery recommendsdoing three to five sweeps over one area at a time.
Take care not to spend too long in one spot or you risk irritating the muscle.
(A serving of Greek yogurt with a handful ofberriesand a tablespoon of honey is one snack option.)
So the post-workout phase is no time to skimp on shut-eye.
Aim to score at least seven hours of sleep, as recommended by theSleep Foundation.
The key is to avoid doing another intense workout using the same muscle groups on consecutive days.
Kara Andrew, RDN, LDN, is the director of health promotion forMemorial Hospitalin Carthage, Illinois.
She earned her master’s in exercise and nutrition science at Lipscomb University.
