Stretching, Hydration, and More: Easing Muscle Stiffness Post-Workout

Muscle stiffness after exercise, also known as delayed onset muscle soreness (DOMM), can occur when you start a new exercise routine, change your routine, or increase the intensity of a more demanding exercise routine.

When you do something new or strenuous, other than your usual routine, your muscle fibers are torn very finely, causing muscle stiffness. Many people assume lactic acid is the cause, but it is not involved in the process. Muscle stiffness can happen to anyone who exercises, even to an athlete who has been exercising for years. For newcomers to exercise, this can be a red flag that can ruin their initial desire to stay fit. The good news is that the stiffness fades as your muscles get used to the exercise. This stiffness is part of the process of adapting muscles to exercise, in which muscle endurance and strength increase.

New muscles are formed in this process. If you do not drink enough water before exercising or there is a lack of water in your body, then your muscles may become stiff or painful.

Drinking enough water is necessary for the smooth functioning of all the organs of the body because they stop working if they do not get enough water. People should be aware of how much water they are drinking. 6-8 glasses of water are also recommended daily. If a person sweats a lot due to hot weather or exercise, then he will need to drink more water than normal.

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This stiffness in the muscles after exercise lasts for hardly three to five days. Its pain can range from moderate to excruciating. Usually it occurs 1 or 2 days after exercise. The pain in this condition should not be confused with any other type of pain. During exercise, you may feel extreme pain, sudden and very fast, which may be a strain or sprain of the muscle.

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The best way to prevent this type of stiffness is to start doing any new exercise slowly. This will give the muscles time to adapt to the new exercise, which will minimize this stiffness.

There is very little evidence that shows that warming up has been effective in preventing this stiffness. But warming up before exercise reduces your chances of getting injured and improves your performance.

Although many people believe that stretching can relieve this stiffness to a great extent, despite the many benefits of stretching, there is no evidence that stretching before and after exercise helps prevent or reduce it.

If the cause of muscle stiffness symptoms is known, then you should go to the doctor, who will treat it. The doctor can give you anti-inflammatory medicine to reduce muscle pain and discomfort. Over-the-counter painkillers usually work to reduce pain, so if needed, the doctor can give you a higher dose of medicine.

If the muscle stiffness is caused by medicines, then in such a situation the doctor will change the dose of the medicine or give an alternative medicine. In most cases of muscle stiffness, some simple home remedies can be adopted to get relief.

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Many studies have shown that drinking caffeine before exercise can reduce muscle stiffness and fatigue. A study was published in the 'Journal of Pain', which showed that people who used caffeine before exercise had 48 percent less muscle stiffness. Apart from making everything better, caffeine has analgesic (pain-relieving properties), due to which it contains 'over-the-counter pain' medicines. One hour before exercise, two cups of coffee should be drunk (the amount of coffee was used in the Journal of Pain study).

Plos One research of 2014 found that coffee keeps the body hydrated just like water, it is important to keep this in mind while treating muscle pain. According to the Journal of Athletic Training, lack of water in the body during exercise can increase the symptoms of muscle stiffness.

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A 2014 study found that post-exercise massage significantly reduces pain. In the long run, regular massages improve the body's ability to fight muscle stiffness. Another study in 2015 found that massaged muscles have a higher number of blood vessels than non-massaged muscles, resulting in improved body recovery. According to fitness experts, 'mild muscle stiffness is a normal thing after doing any kind of exercise.' They say that in most cases the stiffness occurs at the beginning of the exercise.

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Some simple measures can be taken to cure muscle stiffness after exercise. First of all, do light stretching, which relieves the muscles and improves blood flow. Apart from this, a hot water bath or hot water fomentation relaxes the muscles. It is also important to keep the body hydrated to reduce stiffness, so drink enough water. Take rest and get plenty of sleep, as it helps in muscle recovery. Magnesium-rich foods or supplements may also be beneficial for muscle health. If pain and stiffness persist, consult a physiotherapist.