Struggle moving for a few days, though, and that accolade gets old, fast. That happens whenever you're moving in a way you're not used to β when you're lifting heavier then normal, or even walking more then you normally do. If you're feeling like you have a heavy onset of DOMS, you're probably struggling with a handful of symptoms.
Not only are your muscles aching, you're probably feeling weak, and feeling stiff in your joints. Here's how to alleviate those symptoms, fast. Pain should hit its peak around 24 to 48 hours after activity, but it can linger for up to 3 to 5 days, according to the American College of Sports Medicine.
The length of time muscle recovery takes will depend on several factors β how conditioned you are, how hydrated you are, how hard you trained, and how much you prioritise recovery. There are several tips and tricks below to help you prioritise and get back to normal, quicker. Here are a few. Tart cherry juice is loaded with antioxidants and anti-inflammatory compounds.
A study found that long distance runners who drank tart cherry juice for eight days reported decreased muscle pain. However, particularly in the case of tart cherry extract, one should be aware of the significant sugar content that could be present,' says Hogrefe.
You may have long heard that an ice bath is the best way to recover from a long run, but experts say to skip cold therapy and opt for something warm and comforting. It sounds simple, but hitting the sack can often be exactly what your sore muscles need. The direct scientific link between sleep and post-exercise recovery remains somewhat fuzzy, although it could be strongly argued that that's because sleep involves a multitude of physiological functions that aren't always easy to clearly define and separate.
