Do you still feel muscle soreness even 24 to 72 hours after the run? It may due to the DOMS (delayed onset muscle soreness), it is an inflammatory response due to the microtrauma within your muscles during exercise.
Want to get rid of the muscle soreness as soon as possible? Although recovery is our body nature response, if you want to speed up your recovery and prepare your next race sooner, you can try some active recovery method after every work out.
Sport massage & foam rolling
- Increase local circulation
- increasing cellular permeability (thus enabling easier passage of lactic acid out of muscle cells)
- A soothing effect on central and peripheral nerves
Extend reading: http://stretchcoach.com/articles/sports-massage/
Stretching (static stretching)
- Reduce muscle soreness
- Reduce muscle stiffness
(Refer to cool down concept post)
Extend reading: https://www.scienceforsport.com/stretching-for-recovery/
- Reduce muscle spasm
- Speed up recovery rate
Sports massage cream
The OXD Recovery Gel is ideal for comforting, relieving and recover muscles, preventing and reducing muscular fatigue after doing physical exercise. It is a light gel with a cold/heat effect that combines the beneficial effects of the Arnica flower and the Harpagophytum root.
Its effectiveness is achieved by combining the refreshing action of the alcohol, menthol and lavender essence with the thermal effect of camphor, which added to the benefits of Arnica and the Harpagophytum root turn this OXD Recovery Gel into an excellent muscle decongestant.
Arnica has been used in traditional medicine to reduce swelling and relax the muscles due to its anti-inflammatory and soothing properties. On the other hand, the roots of the Harpagophytum are also well known for their potential soothing effect and, traditionally, they were used to treat joint pain and stiffness.
Apply appropriate amount of gel on the sore muscles, massage gently onto the desired area from distal to proximal (towards heart direction)