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Muscle Soreness

Have you ever experienced post-workout muscle soreness? It can be quite uncomfortable, and might leave you leery of exercising again. This uncomfortable feeling is known as known as delayed onset muscle soreness (DOMS). For years, scientists believed that DOMS occurred when muscles became irritated by the lactic acid naturally produced by the body during exercise. Today, they believe that DOMS occurs when the body experiences micro-tears in the muscle during to exercise. While these tears ultimately strengthen your muscles, they can temporarily be quote painful.

At Acacia Creek, a Masterpiece Living Certified Center for Successful Aging, and retirement community, we believe that exercise is an important part of all wellness categories – intellectual, social, physical, and purposeful. If you experience DOMS, there are several post-workout remedies to try:

  • Ice packs, cold packs, and ice massages constrict blood vessels and reduce blood flow.
  • Hot packs, saunas, and warm water penetrate your deep tissue, dilating blood vessels and increasing blood flow.
  • Massage temporarily reduces DOMS, helping with inflammation, stress, hormones, and the nervous system, while increasing blood flow to muscles.
  • Over-the-counter medications like ibuprofen and naproxen are anti-inflammatories.
  • Cupping is an ancient Chinese healing method where cups are placed on the skin, creating vacuum pressure that reduces soreness and speeds healing.
  • Some superfoods, like cherry juice, contain antioxidants known as anthocyanins that can help speed healing and reduce pain by reducing inflammation – similar to ibuprofen.

If you experience DOMS after a great workout, don’t give up on working out! Try repeating the same workouts and practicing some of these remedies. Over time, your body will manage muscle soreness and adapt to the exercise, gradually alleviating the discomfort.


By Yanasa Williams, Exercise Physiologist


Acacia Creek Retirement Community inspires residents to live an active, meaningful life. Our mission as a senior community is to enrich the independence, well-being, and security of our residents through exceptional services and care based on Masonic values.

To learn more about Acacia Creek or our senior housing opportunities, visit us at

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