Reduce soreness and support muscle recovery after exercise
Whether you're training for an upcoming fitness challenge or simply pushing your body to new limits, muscle soreness is a common side effect of exercise. While physical activity has numerous benefits, it can sometimes leave you feeling stiff and uncomfortable, making everyday movements challenging.
Understanding Muscle Soreness
There are two main types of muscle soreness: Delayed Onset Muscle Soreness (DOMS) and acute pain, which may signal injury.
DOMS occurs after unfamiliar or intense exercise, usually peaking 24- 48 hours post-workout and resolving within a few days. It affects beginners, seasoned athletes, and those returning to exercise after a break. To minimise DOMS, gradually increase workout intensity, warm up before exercise, and cool down with stretching afterward.
Acute pain during exercise can indicate muscle strain. Muscle strains happen when a muscle is overstretched or torn, commonly affecting the lower back, neck, shoulders, and hamstrings. Mild to moderate strains typically heal in a few weeks, but proper stretching and strengthening exercises can help prevent them.
Home Recovery Strategies
For DOMS, studies suggest that massage and foam rolling can help. Massage relieves muscle tension, while foam rolling aids in myofascial release, breaking up adhesions between muscles and fascia. Light movement, such as walking, can also stretch and loosen tight muscles.
Epsom salt baths are another effective remedy. The warm water relaxes sore muscles and relieves discomfort. Additionally, both heat therapy and ice therapy can provide relief, heat improves blood flow, while ice reduces inflammation.
For muscle strains, use the R.I.C.E. method (Rest, Ice, Compression, Elevation) in the first 48 hours. Over-the-counter pain relief may help, but if pain persists or is near a joint, seek professional advice.
Staying hydrated and consuming protein-rich foods aids tissue repair. Additionally, ensuring adequate sleep and incorporating rest days into your routine allows muscles to heal effectively.
Advanced Recovery with The Ozone Clinic
For those seeking faster muscle recovery or relief from persistent pain, The Ozone Clinic, in Littleton, Winchester, offers advanced treatments designed to reduce inflammation, promote healing, and enhance performance.
NESA Therapy
This innovative therapy uses microcurrents to mimic the body’s natural electrical signals, helping to modulate pain pathways and reduce inflammation. NESA Therapy improves blood flow, accelerates recovery, and enhances sleep quality, crucial for muscle repair.
Shockwave Therapy
Shockwave therapy delivers sound waves to damaged tissues, promoting blood flow, breaking down scar tissue, and stimulating healing. Ideal for sports injuries, it offers a drug-free, non-invasive alternative to surgery and injections, making it an excellent option for those dealing with chronic pain or persistent muscle discomfort.
The Injury Support Treatment Package
The Ozone Clinic offers a specialised recovery package combining four powerful therapies:
● PEMF (Pulsed Electro-Magnetic Field Therapy): Stimulates cellular repair and reduces inflammation.
● NESA Therapy: Speeds up muscle recovery and enhances relaxation.
● Full-Body Red Light Therapy: Supports muscle regeneration and reduces pain.
● Shockwave Therapy: Promotes healing and alleviates soreness.
Infrared Sauna
The Clearlight Infrared Sauna at The Ozone Clinic uses deep-penetrating infrared heat to support muscle recovery. Instead of heating the air around you, infrared saunas use infrared light to directly heat your body, allowing for deeper penetration into muscles and tissues.
Conclusion
Muscle soreness is a natural part of any fitness journey, but there are many ways to reduce discomfort and speed up recovery. Whether you opt for at-home remedies like foam rolling, massage, and proper nutrition, or choose advanced therapies like those offered at The Ozone Clinic, taking care of your muscles is essential for long-term performance and well-being.
