While the study didn’t explore why exactly exercise can help ease muscle soreness, researchers believe that, since it increases circulation to muscles, physical activity may help speed up the body’s drainage of the metabolic waste and chemicals linked with muscle aches. Of course, moving your muscles isn’t the only way to keep them pain-free. Try these other ways to ease aches:
- Foam rollers - Similar to massage, foam rollers increase blood flow to your muscles through applied pressure—but without the hefty price tag. And since you decide which muscles you work, you can make sure to focus on the areas that need the most.
- Acetominophen - Skip ibuprofen and other non-steroidal anti-inflammatory drugs. While they may make you feel better, they’ll also halt your body’s production of a group of lipid compounds called prostaglandins, which research shows help muscles heal. Acetaminophen (aka Tylenol) can help temporarily curb pain without preventing muscles from repairing themselves.
- Stretching—after a warm up - Limbering up relaxes and lengthens tight muscles. But since stretching “cold” muscles can cause injury, researchers recommend waiting to stretch until after you’ve done a light warm-up.
- Heat therapy - Warm temps can increase blood flow to sore muscles big time. Soak in a hot bath, or if the pain is isolated, apply heat directly to the spot that’s giving you trouble. Many peel-and-stick heating pads can stay in place for hours and are thin enough to wear under clothing.
- Omega-3s - Taking a fish-oil pill once a day reduces soreness and eases inflammation 48 hours after a strength-training workout. Omega-3s—which are also found naturally in foods such as salmon, spinach, and nuts—may help boost circulation to sore muscles while also reducing inflammation.
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