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How to Get Rid of Sore Muscles Fast (What Works And What Doesn’t)

How to Get Rid of Sore Muscles Fast (What Works And What Doesn’t)

Avoiding sore muscles requires several commitments to your overall health and well-being. We’re going to examine several aspects of how to recover from workouts, and how to avoid sore muscles.

Avoiding sore muscles isn’t something you merely achieve through dietary habits; it requires dedication to the full recovery of your body by way of sleep, and pre-habilitation – the primitive rehabilitation of your body which is typically done as post workout stretching and mobility.

I would like to preface this article by saying that I’m an Ambassador for MobilityWOD – health and fitness organization founded by Dr. Kelly Starrett,[1] the author of NY Times Best Seller Becoming A Supple Leopard. That means I promote mobility and an overall top to bottom healthy lifestyle. I partnered with MobilityWOD because we share a common goal of helping people move better and live healthier, longer.

Sore muscles can occur in several ways that aren’t just exercise, such as illness or injury. We’re going to just focus on sore muscle recovery from exercise, however some of these remedies are applicable to the other aforementioned causes of sore muscles.

We’re going to cover quick fix remedies for sore muscles that you can apply immediately, as well as preventative things you can do to avoid sore muscles in the future. So let’s get to it!

What are sore muscles?

Sore muscles as a result of exercise, occur due to delayed-onset muscle soreness (or DOMS), which begins hours afterward and peaks (on average) around one to two days.

Generally, exercise scientists agree that people who experience muscle soreness are doing so as a result of muscle damage and rebuilding. Proteins exit the injured cells while fluid and white blood cells rush to rebuild.

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Over time, muscle cells are repaired and new cells are developed – all being injected with contractile proteins. Some or all of this process may be inexorably linked with muscle soreness.

How do muscles get sore?

There’s many fitness experts that I’ve encountered who preach they do not experience muscle soreness, and contrary to that many still do.

I’m of the belief that ‘newer lifters’ or those ‘new to exercise’ will experience soreness more dramatically when compared to those that have been working out for several years.

Now if you’re reading this and thinking “c’mon Adam, I’m going to experience muscle soreness more because I’m new to exercise?!?”, I get it you!

Here’s the upside, it’s because there’s SO much growth for you to do! Personally having been training for several years, I still notice sore muscles when working out muscle groups that I don’t normally, such as doing a day of just shoulder raises and presses (bodybuilding style) – I’ll feel the DOMs for sure.

However, if I do a heavy deadlift workout, generally I’ll avoid DOMs due to my recovery regimen (which I’ll share below) and because its an exercise I perform often.

Those that have been exercising for several years, and of course not including those that use steroids or other recovery substances, are close to/approaching their genetic potential in terms of muscle mass.

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There’s several online calculators for Lean Body Mass which can come close to revealing your genetic potential by measuring limb length, and bone density. I suggest a quick google search and use several to compare as they may vary slightly in result, however you can try Drug Free Muscle & Strength Potential calculator created by ‘Stronger by Science ‘.

Myths about sore muscles

There’re many myths to cover, but let’s quickly hit a few:

Myth #1: Leaving sore muscles to heal on their own is the best thing to do?

Common misconception! In fact it’s often a good idea to perform light exercise to aid in recovery by way of promoting blood and oxygen circulation to the muscles, and Synovial fluid within the joints.

Synovial Fluid – also known as synovia, is a viscous, non-Newtonian fluid found in the cavities of synovial joints. The principal purpose of synovial fluid is to reduce friction between the articular cartilage of synovial joints during movement.

Often if you leave sore muscles without doing mobility or stretching after training, you’ll end up shortening your range of motion (due to tightness) and healing those muscles in less than optimal positions (end-ranges of motion) and circumstances.

Myth #2: It’s a bad idea to workout with sore muscles?

Light exercise can actually help in recovery, but don’t go heavy or over-exert yourself as it can be counter productive.

Myth #3: Eating or protein shake immediately after a workout will prevent sore muscles?

This is ultimate bro-science, and though consuming a fast acting carb may help with muscle discomfort/aches after a workout, there’s nothing which directly proves that immediately consuming a protein shake after a workout will reduce muscle soreness or DOMs.

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Myth #4: DOMs have nothing to do with sleep?

The majority of muscle repair is done during REM sleep.

Myth #5: DOMs have nothing to do with gut health?

During deep sleep/REM sleep, the body heals and recovers muscles through the gastrointestinal tract, which directly correlates with GUT Health.

How to get rid of sore muscles fast

Here’s how you get rid of sore muscles quickly after exercise…

1. Refine what you eat

One important aspect of muscle recovery is quality protein.

Don’t go reaching for your synthetic, or all natural protein powders and expect to avoid sore muscles entirely. Aim high for quality sources of protein, and amino acid complexes that will put you on the path to muscle repair, rebuilding, and recovery.

Here’s some suggestions below for sources of protein.

  • Meat – Various types of beef steaks
  • Poltry – Chicken, pheasant, goose, turkey..etc
  • Fish – Salmon, tilapia, cod, halibut, haddock..etc
  • Hemp or pea protein – If you are deficient of hitting your macro nutrient requirements (typically 1g – 2g of protein per lb of body weight while recovering from exercise), then add a bit of these protein powder sources to your diet. Avoid whey protein, or isolate if you can, however if that’s all you have access to, it will suffice.

Checkout my recent article on Healthy Food to Gain Muscle.

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Try these anti inflammatory remedies:

  • Krill Oil (suggested) or wild Alaskan salmon fish oil – The natural fatty acids and antioxidants are known to aid in pain relief. Krill oil will naturally help reduce inflammation and decrease pain within your joints, and in turn help recover muscles by improving overall circulation.
  • Probiotic (supplement or natural plain greek yogurt such as kefir). Your gut health is important and reducing inflammation means less soreness!
  • Hemp oil or CBD oil (non psychoactive). Excellent way to reduce potential inflammation and recover from muscle soreness quickly.
  • Pain relief topical creams – There’s loads of options to choose from, and though many are not 100% proven, some have been said to be quite effective at temporarily mitigating pain from muscle soreness. These are a great quick fix if you want to reduce discomfort and ‘turn down’ before bed.[2]

2. Treat your body well

Besides refining your diet, you should do something about your body and muscle:

  • Epsom salt bath with essential oils if you have them available.
  • Compression lightly applied to promote warmth and blood flow – Don’t overdue it because you can stop circulation, which is the opposite of what we’re going for!
  • Massage or acupuncture is something I’ve tried many times over and it has proven results by improving circulation and blood flow to the muscles to aid in recovery.
  • Stretching and mobility is an absolute must! Pre-workout active mobility and foam rolling, followed by post workout static stretching. When you perform stretching and mobility you’re improving circulation and the end-range of those muscle groups by elongating them to their fullest. When your muscles are sore and tight, it’s often because they have been strained, damaged from training, and shortened as a result. We need to open up your range and elongate the muscles with stretching for optimal recovery.
  • Light exercise and walking can be extremely effective for aiding in recovery by promoting circulation.

3. Have sufficient sleep

Sleeping is an absolute must for muscle recovery and to avoid muscle soreness! I cannot stress this enough! Please do yourself a favor and get at least 7 hours of sleep per night, and 8-9 hours as needed on days when the workout was extra strenuous.

You do the majority of your muscle repair when the muscles shut down during heavy deep sleep states. Protein synthesis occurs under conditions of sleep but it occurs in the gastrointestinal tract, not the muscles. Research suggests that it’s during REM (Rapid Eye Movement: explained later) sleep that the body is able to: restore organs, bones, and tissue; replenish immune cells; and circulate human growth hormone.

Conclusion

Thought sore muscles aren’t something you can do away with entirely, and honestly who would want to? It tells you that your exercise efforts are not in vein!

If your muscles are sore, it means you’re putting them to work and they’re rebuilding and growing as we examined earlier.

No one wants to be completely frozen in soreness the day after training, so if you use these quick remedies for muscle soreness and preventative modalities, I’m confident you’ll be on track for sore muscle pain alleviation along with muscle and strength gains in no time!

Featured photo credit: Unsplash via unsplash.com

Reference

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Adam Evans

BioHacker, competitive athlete, researcher in many fields including health and fitness, science, philosophy, metaphysics, religion.

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Last Updated on September 28, 2020

The Pros and Cons of Working from Home

The Pros and Cons of Working from Home

At the start of the year, if you had asked anyone if they could do their work from home, many would have said no. They would have cited the need for team meetings, a place to be able to sit down and get on with their work, the camaraderie of the office, and being able to meet customers and clients face to face.

Almost ten months later, most of us have learned that we can do our work from home and in many ways, we have discovered working from home is a lot better than doing our work in a busy, bustling office environment where we are inundated with distractions and noise.

One of the things the 2020 pandemic has reminded us is we humans are incredibly adaptable. It is one of the strengths of our kind. Yet we have been unknowingly practicing this for years. When we move house we go through enormous upheaval.

When we change jobs, we not only change our work environment but we also change the surrounding people. Humans are adaptable and this adaptability gives us strength.

So, what are the pros and cons of working from home? Below I will share some things I have discovered since I made the change to being predominantly a person who works from home.

Pro #1: A More Relaxed Start to the Day

This one I love. When I had to be at a place of work in the past, I would always set my alarm to give me just enough time to make coffee, take a shower, and change. Mornings always felt like a rush.

Now, I can wake up a little later, make coffee and instead of rushing to get out of the door at a specific time, I can spend ten minutes writing in my journal, reviewing my plan for the day, and start the day in a more relaxed frame of mind.

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When you start the day in a relaxed state, you begin more positively. You find you have more clarity and more focus and you are not wasting energy worrying about whether you will be late.

Pro #2: More Quiet, Focused Time = Increased Productivity

One of the biggest difficulties of working in an office is the noise and distractions. If a colleague or boss can see you sat at your desk, you are more approachable. It is easier for them to ask you questions or engage you in meaningless conversations.

Working from home allows you to shut the door and get on with an hour or two of quiet focused work. If you close down your Slack and Email, you avoid the risk of being disturbed and it is amazing how much work you can get done.

An experiment conducted in 2012 found that working from home increased a person’s productivity by 13%, and more recent studies also find significant increases in productivity.[1]

When our productivity increases, the amount of time we need to perform our work decreases, and this means we can spend more time on activities that can bring us closer to our family and friends as well as improve our mental health.

Pro #3: More Control Over Your Day

Without bosses and colleagues watching over us all day, we have a lot more control over what we do. While some work will inevitably be more urgent than others, we still get a lot more choice about what we work on.

We also get more control over where we work. I remember when working in an office, we were given a fixed workstation. Some of these workstations were pleasant with a lot of natural sunlight, but other areas were less pleasant. It was often the luck of the draw whether we find ourselves in a good place to work or not.

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By working from home we can choose what work to work on and whether we want to face a window or not. We can get up and move to another place, and we can move from room to room. And if you have a garden, on nice days you could spend a few hours working outside.

Pro #4: You Get to Choose Your Office Environment

While many companies will provide you with a laptop or other equipment to do your work, others will give you an allowance to purchase your equipment. But with furniture such as your chair and desk, you have a lot of freedom.

I have seen a lot of amazing home working spaces with wonderful sets up—better chairs, laptop stands that make working from a laptop much more ergonomic and therefore, better for your neck.

You can also choose your wall art and the little nick-nacks on your desk or table. With all this freedom, you can create a very personal and excellent working environment that is a pleasure to work in. When you are happy doing your work, you will inevitably do better work.

Con #1: We Move a Lot Less

When we commute to a place of work, there is movement involved. Many people commute using public transport, which means walking to the bus stop or train station. Then, there is the movement at lunchtime when we go out to buy our lunch. Working in a place of work requires us to move more.

Unfortunately, working from home naturally causes us to move less and this means we are not burning as many calories as we need to.

Moving is essential to our health and if you are working from home you need to become much more aware of your movement. To ensure you are moving enough, make sure you take your lunch breaks. Get up from your desk and move. Go outside, if you can, and take a walk. And, of course, refrain from regular trips to the refrigerator.

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Con #2: Less Human Interaction

One of the nicest things about bringing a group of people together to work is the camaraderie and relationships that are built over time. Working from home takes us away from that human interaction and for many, this can cause a feeling of loss.

Humans are a social species—we need to be with other people. Without that connection, we start to feel lonely and that can lead to mental health issues.

Zoom and Microsoft Teams meeting cannot replace that interaction. Often, the interactions we get at our workplaces are spontaneous. But with video calls, there is nothing spontaneous—most of these calls are prearranged and that’s not spontaneous.

This lack of spontaneous interaction can also reduce a team’s ability to develop creative solutions—there’s just something about a group of incredibly creative people coming together in a room to thrash out ideas together that lends itself to creativity.

While video calls can be useful, they don’t match the connection between a group of people working on a solution together.

Con #3: The Cost of Buying Home Office Equipment

Not all companies are going to provide you with a nice allowance to buy expensive home office equipment. 100% remote companies such as Doist (the creators of Todoist and Twist) provide a $2,000 allowance to all their staff every two years to buy office equipment. Others are not so generous.

This can prove to be expensive for many people to create their ideal work-from-home workspace. Many people must make do with what they already have, and that could mean unsuitable chairs that damage backs and necks.

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For a future that will likely involve more flexible working arrangements, companies will need to support their staff in ways that will add additional costs to an already reduced bottom line.

Con #4: Unique Distractions

Not all people have the benefit of being able to afford childcare for young children, and this means they need to balance working and taking care of their kids.

For many parents, being able to go to a workplace gives them time away from the noise and demands of a young family, so they could get on with their work. Working from home removes this and can make doing video calls almost impossible.

To overcome this, where possible, you need to set some boundaries. I know this is not always possible, but it is something you need to try. You should do whatever you can to make sure you have some boundaries between your work life and home life.

Final Thoughts

Working from home can be hugely beneficial for many people, but it can also bring serious challenges to others.

We are moving towards a new way of working. Therefore, companies need to look at both the pros and cons of working from home and be prepared to support their staff in making this transition. It will not be impossible, but a lot of thought will need to go into it.

More About Working From Home

Featured photo credit: Standsome Worklifestyle via unsplash.com

Reference

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