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Delayed onset muscle soreness, commonly referred to as DOMSdescribes the muscular pain and stiffness that occurs following a heavy workload.

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It typically peaks around 24 to 48 hours after leaving the gym, explains exercise physiologist Matt Unthank, CSCS, director of training for Crossover Symmetry. So how can you kill the pain without killing your results? Just turn to these five research-proven strategies. The science: Research published in the Scandinavian Journal of Medicine and Science in Sports found that marathoners consuming tart cherry juice five days before, Adult encounter finder Riverton Connecticut the day of, and 48 hours following their races reduced muscle soreness.

The athletes also showed signs ruub improved muscle recovery and function. Tart cherries are rich in anthocyanins, colorful antioxidant compounds that are believed to work their magic by decreasing excess inflammation. Try it: But for an extra boost, you can work tart cherries, or just their juice, into your regular diet.

Here's what you need to know about sports massage. massage is best for: before your workout or event, after the session, Post-workout. "A good massage therapist knows how to do trigger-point work, or active release. lingering lactic acid after an improper post-workout cool-down. Some athletes have reported a decrease in the frequency and intensity of. They use oxygen and the broken down products of food to generate energy needed by the cells. As muscle cells become adapted to endurance exercise, the .

A couple of servings per week, along with a generally nutrient-rich dietis plenty Nsed typical training. However, if you are gearing up for marathonit can be beneficial to switch to a once-daily plan.

Red raspberries are another great source. Multiple studies show that pre-workout caffeine consumption can reduce subsequent muscle soreness and fatigue.

Apart from generally making everything better, caffeine has analgesic pain-killing propertieswhich is why it is commonly contained in over-the-counter pain medications.

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An hour before a particularly grueling workout, drink two cups of coffee the amount of caffeine used in the Journal of Pain study. Finally, justification for those spa days. Research from a study found that a post-exercise massage can significantly reduce pain.

Another study showed that massaged muscles contain gjm blood vessels than massage-free ones, which may result in improved recovery. They also display only half of the scar tissue that non-massaged muscles do.

Not bad for some low-key me-time. Schedule your sports massage directly following your workout.

In the study, immediate massage was more effective at promoting tissue regeneration and reducing fibrosis compared to massage delayed 48 hours after exercise. And your trainer is right: Research has found that rolling out your muscles like dough can help reduce delayed onset muscle soreness.

The Big Rub Down: Massage and Its Health Benefits | The Strong Movement®

It can also improve performance in subsequent workouts. Also, check out these five moves that might be missing from your rolling repertoire.

Consider this permission to turn down the dial from time to time. In one studywomen who performed a minute bout of low- or moderate-intensity cycling immediately following their DOMS-inducing strength workouts enjoyed a reduction in muscle pain along with a added boost in strength. Cool down from your workouts with some light cardio, and schedule low-intensity, recovery-focused workouts throughout the week, he yym.

Aerobic exercise, like jogging or cycling as well as yoga, Pilates and other low-impact workouts are all great options for keeping DOMS at bay. Epsom saltscold compresses, ice baths — a lot of other pain-relieving techniques top the lists of weekend warriors and professional athletes alike.

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But not tood are well-studied or have conclusive findings, Unthank says. And emerging evidence suggests that rown therapy might not be the pain reliever everyone thought it was.

In one British Journal of Sports Medicine study, for example, three one-minute ice-water immersions were ineffective at reducing DOMs in a group of 40 exercisers. If you want to supplement with other techniquesby all means.

If anything, those happier muscles just might be all in your head.

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This story originally appeared on Life by Daily Aftdr. What happens to your body when you skip the gym. Want more tips like these?

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