What is the best recovery method for muscle soreness?

There are lots of different recovery methods but which one is the best? This blog will look into just a few different methods and the scientific evidence to determine what you should consider doing if you have muscle soreness. Let’s face it, some recovery methods are not pleasant so you don’t want to be doing the wrong ones.

Lets start with looking at some different types of recovery:

1. Foam rolling

2. Cold water immersion (i.e. ice baths)

3. Compression garments

4. Stretching

Foam Rolling

Performing foam rolling immediately post exercise and every 24 hours after this enhances recovery, reduces muscle tenderness and reduces decreased performance (1). These results were obtained using a foam roller for 45 seconds on, 15seconds rest for each sore muscle group. So, should you foam roll after exercise? If you are trying to reduce muscle soreness, then yes. Foam rolling is the most effective and is an affordable strategy to improve soreness and reduce performance decrements.

Cold Water Immersion

A Cochrane Review (highest level of research) was also conducted to determine if cold water immersion improved muscle soreness (3). It was found that cold water immersion does reduce muscle soreness but there was no consistent evidence recommending the dose or its safety. So, should you get in an ice bath to prevent/improve muscle soreness? It will reduce muscle soreness however there are no current recommendations as to how long, how cold or how often it should be performed. It is also unknown if it is 100% safe. Therefore, it is an unnecessarily uncomfortable recovery method and there are much easier more effective methods to choose from.

Compression Garments

A randomised controlled trial was conducted and found that those wearing compression garments after eccentric exercise had significantly less muscle soreness then a control group (2). Those wearing compression garments also had significantly faster recovery in isometric strength then those in the control group. So, should you wear compression garments to prevent/improve muscle soreness? Not necessarily. This is an effective strategy for those who rely on quick recovery after muscle soreness and muscular performance (i.e. athletes). If you are a recreational exerciser it is probably an unnecessary cost and effort.

Stretching

A Cochrane Review was conducted to evaluate studies that looked at how stretching effects muscle soreness (4). All studies evaluated, showed consistent findings that stretching had little or no effect on muscle soreness a week after exercise. So, should you stretch when you’re sore? If you’re trying to reduce muscle soreness then there are more effective methods (as outlined) to achieve this. If stretching makes you feel good and it is something you like to do, there is no harm. Listen to your body.

Recommendations

Based on the research outlined above, foam rolling is the most effective, safe and cost effective method to prevent and improve muscle soreness after physical exercise. However, there are many many other forms of recovery that this blog did not look into, at the end of the day, if it feels good for you and it is not causing any harm, use it. If you are struggling with specific soreness or injury, please reach out to your local physiotherapist for individualised advice.

References

1. Pearcey, G. E., Bradbury-Squires, D. J., Kawamoto, J. E., Drinkwater, E. J., Behm, D. G., & Button, D. C. (2015). Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of athletic training, 50(1), 5-13.

2. Kim, J., Kim, J., & Lee, J. (2017). Effect of compression garments on delayed-onset muscle soreness and blood inflammatory markers after eccentric exercise: a randomized controlled trial. Journal of exercise rehabilitation, 13(5), 541.

3. Bleakley, C., McDonough, S., Gardner, E., Baxter, G. D., Hopkins, J. T., & Davison, G. W. (2012). Cold‐water immersion (cryotherapy) for preventing and treating muscle soreness after exercise. Cochrane Database of Systematic Reviews, (2).

4. Herbert, R. D., de Noronha, M., & Kamper, S. J. (2011). Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database of Systematic Reviews, (7).