All of us who run regularly have suffered the dreaded DOMS (Delayed Onset Muscle Stiffness). It depends on the season, but it's inevitable if you're a consistent runner.
In this article we will explain a little more about soreness and share some tips to alleviate the pain, and how to prevent this problem as far as possible.
What is stiffness, and why does it happen?
Aches and stiffness are muscular pains that happen after the body and muscles make excessive effort, which produces micro-tears that manifest themselves with muscular pain, more or less intense, depending on the effort made.
Stiffness manifests as muscular pain or aching, particularly in the limbs, following intense or prolonged exercise, as defined by the Clinic of the University of Navarra.
Various factors, including poor season planning or exerting ourselves beyond what our muscles can adapt to, contribute to soreness.
The importance of preventing soreness
Is soreness avoidable? Many of us have pondered this question. Warming up is crucial before any training session or competition to prevent stiffness, yet it can still occur if we push ourselves too hard.
Properly planning our physical activities is vital not just for achieving sports goals but also to avoid injuries and the resultant aches and pains.
How to relieve sore muscles: 6 tips that really work
Understanding the causes of soreness enables us to offer tips for pain relief and prevention.
1. Hydration: water and electrolytes
Maintaining hydration with water and electrolytes is crucial before, during, and after exercise to enhance performance and recovery. Drink recommendations are 300ml per hour, adjusted for training conditions.
During intense exercise it's possible to experience a decrease of 2% of our body weight, due to a loss of water through sweating. This decrease represents a reduction of approximately 20% of our aerobic capacity (according to a study by Armstrong et al. conducted in 1985).
Isotonic drinks are crucial during physical exercise, aiding in quick recovery by replenishing electrolytes and energy lost through sweat. These drinks contain simple sugars for extra calories and salts that are essential for delaying fatigue, avoiding injuries, and speeding up recovery. A study titled "Inverse relationship between percentage body weight change and finishing time in 643 forty-two-kilometre marathon runners" explores the correlation between weight loss percentage and performance in marathon runners, highlighting the importance of proper hydration and the use of isotonic drinks to prevent dehydration.
2. Proper nutrition: how certain foods can help speed up recovery
Proper nutrition plays a vital role in recovery after training sessions or competitions. Consuming foods high in fiber, vitamins, minerals, and with anti-inflammatory properties, such as fruits, vegetables, olive oil, nuts, and carbohydrates like pasta or rice, can significantly aid recovery. Maintaining correct daily eating habits and avoiding processed foods or those high in hydrogenated fats is essential for providing the necessary nutrients and energy for physical activities.
The most important thing is to have good eating habits that provide us with the nutrients and energy necessary for our activities, avoiding processed foods or foods with large amounts of hydrogenated fats where possible.
3. Stretching and warm-up: the importance of preparing the body before and after exercise
Stretching and warm-up exercises are crucial for taking care of the body before and after exercise. Stretching increases muscle temperature, promotes better blood flow, and prepares muscles for the effort ahead. A proper cooling phase after training helps to reuse lactate concentrations and eliminate substances that contribute to stiffness.
Despite controversies, stretching is important for reducing muscle fiber tension and congestion, aiding faster recovery and preparation for future workouts.
4. Massage and pressotherapy: effective techniques for post-exercise muscle pain.
Massage and pressotherapy are effective techniques for relieving post-exercise muscle pain. Regular visits to a trusted physiotherapist for sports massages can prepare muscles for future challenges, prevent injuries, and improve tissue state. Recovery systems that apply air pressure to improve leg circulation are increasingly popular, accelerating recovery and helping to prevent common injuries, though they represent an additional expense.
5. Adequate rest: sleep and active rest are fundamental
Adequate rest, including proper sleep and active rest, is fundamental for recovery. Sleep replenishes glycogen and forms new protein filaments for muscle repair. It's recommendable to sleep 7-8 hours daily, focusing on quality sleep for muscle recovery. Active rest, involving lower-intensity sports activities, benefits recovery, with swimming or cycling as excellent examples.
6. Natural alternatives: home remedies and supplements for aches and pains
We have previously talked about the importance of proper hydration and isotonic drinks before, during and after training to recover more effectively and avoid, as far as possible, the onset of stiffness or relieve the pain of the same.
Natural alternatives, such as home remedies and supplements, can also relieve aches and pains. Home-prepared isotonic drinks, mixing salts and sugars with water, lemon juice, or coconut water, can mimic commercial isotonic drinks' effects, tailored to your individual tastes and needs.
Summary
In most cases, the appearance of soreness is inevitable. However, with adequate planning and care, it's possible to minimise discomfort and speed recovery.
Remember, soreness is your friend (or, at least, it's a healthy result of your exercise). It's not an injury, and if you are in severe discomfort or the soreness doesn't go away after a few days, you may have injured yourself. Speak to a professional if you're concerned.
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