5 Proven Treatments for Sore Muscles

Everyone who has ever exercised has experienced muscle soreness.   Sometimes you feel it the next day and sometimes you think you’re home free only to have it sneak up on you a couple of days later.  Mostly it’s just annoying, but extremely stiff, sore muscles can interfere with your training schedule, not to mention making going up and down stairs something you’d really rather not do.  

Delayed Onset Muscle Soreness (DOMS) is both loved and hated by most exercise enthusiasts.  Loved, because it’s often seen as a sign of an effective workout (although the jury is still out on that aspect of DOMS).  Hated because, well, it makes you sore. 

Here are a few tips for treating DOMS.  Remember that DOMS usually is mild and only lasts a couple of days.  If you are in serious pain, or your muscle soreness lasts more than 7 days, see your doctor.  It could be something more serious. 

1. Vitamins and Antioxidants.  There have been a few research studies that suggest supplementation with certain vitamins and antioxidants as a promising treatment for DOMS.  One gram of ascorbic acid or vitamin C taken three times a day BEFORE exercise is recommended by this study.  There is also some promising research concerning the use of vitamin E as prevention for DOMS.  Other sources of antioxidants to try include green tea, goji berries, acai berries, and blueberries.  While there is no specific research regarding these sources, it is very possible that their similar antioxidant effects could also help prevent DOMS.
2. Arnica Montana, a homeopathic compound, (and my personal favorite DOMS remedy), is also used as a treatment for DOMS.  It can be taken in pill or liquid form, or applied topically.
3. Non-Steroidal Anti-Inflammatory Drugs (NSAIDs) seem like a logical treatment for DOMS.  You’re sore so reach for the aspirin or ibuprofen.  While this may mask the symptoms, it doesn’t shorten recovery time.  There is also some research that suggests the use of NSAIDs may interfere with protein synthesis resulting in less strength and lean muscle gain.  So if you’re a body builder, think twice before reaching for that bottle of Tylenol.
4. Ice Therapy is one proven effective way to treat DOMS.  A 1999 study focused on the effects of cold water immersion on the symptoms of exercise-induced muscle damage.  Immerse the affected muscle in ice cold water 15 minutes after exercising, and then follow up every 12 hours with a similar 15 minute immersion.
5. Low-impact aerobics may help reduce muscle soreness.  Some easy, low-intensity exercise between episodes of vigorous exercise helps improve blood circulation.  Improved blood circulation helps speed the recovery time of sore muscles.  Yoga seems to have a similar effect.

 This list isn’t all-inclusive.  Ask any gym rat and you’re likely to get a lengthy list.  These are the methods most backed by research.  Feel free to hit me up in the comments section with your own personal DOMS treatments.