{"id":6747,"date":"2025-06-29T14:24:51","date_gmt":"2025-06-29T10:24:51","guid":{"rendered":"https:\/\/www.restart.ae\/?page_id=6747"},"modified":"2025-06-29T14:42:37","modified_gmt":"2025-06-29T10:42:37","slug":"reduce-muscle-soreness","status":"publish","type":"page","link":"https:\/\/www.restart.ae\/ar\/blogs\/reduce-muscle-soreness\/","title":{"rendered":"light activity"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"6747\" class=\"elementor elementor-6747\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3060cb13 e-flex e-con-boxed e-con e-parent\" data-id=\"3060cb13\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5fa763e5 animated-slow elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"5fa763e5\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;slideInUp&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">How Light Activity Can Reduce Muscle Soreness<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-ee0a431 e-flex e-con-boxed e-con e-parent\" data-id=\"ee0a431\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-a9bd978 e-con-full e-flex e-con e-child\" data-id=\"a9bd978\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2f24f8f elementor-widget elementor-widget-text-editor\" data-id=\"2f24f8f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Understanding DOMS &amp; Active Recovery<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6fa8ad6 elementor-widget elementor-widget-text-editor\" data-id=\"6fa8ad6\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Post-exercise muscle soreness\u2014technically <strong>delayed-onset muscle soreness (DOMS)<\/strong>\u2014usually peaks <strong>24\u201348 hours<\/strong> after a challenging or unfamiliar workout. While taking a full day off can help, research shows that <strong>light, low-impact movement<\/strong> often accelerates recovery better than complete rest.<\/p><p>Active-recovery sessions boost blood circulation just enough to flush metabolic by-products (e.g., lactate) and deliver fresh oxygen and nutrients, all <strong>without adding extra strain<\/strong>. A 2022 systematic review in the <em>Strength &amp; Conditioning Journal<\/em> reported that gentle jogging, cycling, and stretching consistently reduced DOMS compared with passive rest.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2254900 elementor-widget elementor-widget-text-editor\" data-id=\"2254900\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Practical Light Activities for Recovery<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e2c9208 elementor-widget elementor-widget-text-editor\" data-id=\"e2c9208\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ol><li><strong>Walking (20\u201330 min)<\/strong> \u2014 A brisk stroll increases blood flow, decreases stiffness, and elevates mood with minimal joint impact.<\/li><li><strong>Swimming<\/strong> \u2014 Water\u2019s buoyancy unloads joints; easy laps or aqua-jogging have been shown to reduce soreness and speed muscle recovery.<\/li><li><strong>Yoga &amp; Dynamic Stretching<\/strong> \u2014 Gentle flows improve flexibility and relax tight tissue. A 2022 study noted significant DOMS reduction and <em>range-of-motion (ROM)<\/em> gains after guided yoga sessions.<\/li><li><strong>Foam Rolling \/ Self-Myofascial Release<\/strong> \u2014 Rolling major muscle groups for 1\u20132 minutes each can ease tightness, improve circulation, and expand range of motion.<\/li><li><strong>Easy Cycling<\/strong> \u2014 15\u201330 minutes at conversational pace (\u2248 50\u201360 % HRmax) enhances lower-body blood flow and metabolite clearance.<\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-33da110 elementor-widget elementor-widget-text-editor\" data-id=\"33da110\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Supporting Research<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5e8390b elementor-widget elementor-widget-text-editor\" data-id=\"5e8390b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li><strong>Light locomotion matters:<\/strong> A 2023 paper in the <em>Journal of Strength &amp; Conditioning Research<\/em> showed that low-intensity jogging or walking accelerated lactate clearance, reduced perceived soreness, and improved subsequent strength performance.<\/li><li><strong>Nutrition plays a role:<\/strong> A 2024 systematic review in the <em>Journal of Translational Medicine<\/em> found that adequate magnesium intake lowers post-exercise soreness, underscoring how smart supplementation complements active-recovery tactics.<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5cdce15 elementor-widget elementor-widget-text-editor\" data-id=\"5cdce15\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Precautions<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-90f492b elementor-widget elementor-widget-text-editor\" data-id=\"90f492b\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>Takeaway<\/strong><\/p><p>Incorporating light, intentional activity\u2014walking, swimming, yoga, gentle cycling, or foam rolling\u2014during the <strong>24\u201348 hours<\/strong> after intense exercise can ease DOMS, maintain mobility, and keep you on track with your training goals. Pair movement with sound nutrition (including sufficient magnesium) and quality sleep for a comprehensive recovery strategy.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-e7cd13f elementor-widget elementor-widget-text-editor\" data-id=\"e7cd13f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><strong>References<\/strong><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5c6581f elementor-widget elementor-widget-text-editor\" data-id=\"5c6581f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ol><li>Tarsitano, M. G., et al. (2024). Effects of magnesium supplementation on muscle soreness in different types of physical activity: A systematic review. <em>Journal of Translational Medicine, 22<\/em>(1), 629. <a href=\"https:\/\/doi.org\/10.1186\/s12967-024-05434-x\">https:\/\/doi.org\/10.1186\/s12967-024-05434-x<\/a><\/li><li>McQuillan, S. J., Clark, D. R., Erskine, R. M., &amp; Brownlee, T. E. (2023). Light locomotor activity accelerates lactate clearance and mitigates muscle soreness after resistance exercise. <em>Journal of Strength &amp; Conditioning Research, 37<\/em>(6), 1250\u20131258. <a href=\"https:\/\/doi.org\/10.1519\/JSC.0000000000004387\">https:\/\/doi.org\/10.1519\/JSC.0000000000004387<\/a><\/li><li>Liguori, S., Moretti, A., Paoletta, M., Ricigliano, F., &amp; Iolascon, G. (2024). Role of magnesium in skeletal-muscle health and neuromuscular diseases: A scoping review. <em>International Journal of Molecular Sciences, 25<\/em>(20), 11220. <a href=\"https:\/\/doi.org\/10.3390\/ijms252011220\">https:\/\/doi.org\/10.3390\/ijms252011220<\/a><\/li><\/ol>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-42b0730d e-con-full e-flex e-con e-parent\" data-id=\"42b0730d\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-f283356 e-con-full e-flex e-con e-child\" data-id=\"f283356\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-6f8db006 elementor-widget elementor-widget-heading\" data-id=\"6f8db006\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">\u062f\u0639\u0646\u0627 \u0646\u0639\u062a\u0646\u064a \u0628\u0643<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-138a86f1 elementor-widget elementor-widget-button\" data-id=\"138a86f1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/api.whatsapp.com\/send?phone=971507181874&#038;text=Hi!%20I%20would%20like%20to%20book%20a%20recovery%20session.%20\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">\u0627\u062d\u062c\u0632 \u0645\u0648\u0639\u062f\u064b\u0627 \u27f6<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-793f4c9c e-con-full e-flex e-con e-child\" data-id=\"793f4c9c\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<footer class=\"elementor-element elementor-element-1cf2e51f e-con-full e-flex e-con e-parent\" data-id=\"1cf2e51f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t<div class=\"elementor-element elementor-element-28bfa51d e-con-full e-flex e-con e-child\" data-id=\"28bfa51d\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-50056ec8 elementor-widget elementor-widget-heading\" data-id=\"50056ec8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">\u0642\u0645 \u0628\u0632\u064a\u0627\u0631\u062a\u0646\u0627<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-32fafe1e elementor-widget elementor-widget-text-editor\" data-id=\"32fafe1e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Villa 134 Yaw As Simaynah Street<\/p><p>Al Muntazah &#8211; Zone 1 &#8211; Abu Dhabi<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3cae5691 e-con-full e-flex e-con e-child\" data-id=\"3cae5691\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1b9affcb elementor-widget elementor-widget-heading\" data-id=\"1b9affcb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">\u0633\u0627\u0639\u0627\u062a \u0627\u0644\u0639\u0645\u0644<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7dffe08e elementor-widget elementor-widget-text-editor\" data-id=\"7dffe08e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>\u0660\u0668:\u0660\u0660 \u0635\u0628\u0627\u062d\u064b\u0627 \u2013 \u0661\u0660:\u0660\u0660 \u0645\u0633\u0627\u0621\u064b<br \/>\u062c\u0645\u064a\u0639 \u0623\u064a\u0627\u0645 \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-1c98ece6 e-con-full e-flex e-con e-child\" data-id=\"1c98ece6\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t<div class=\"elementor-element elementor-element-56384d05 elementor-widget elementor-widget-heading\" data-id=\"56384d05\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">\u0631\u0648\u0627\u0628\u0637 \u0633\u0631\u064a\u0639\u0629<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f273d94 elementor-nav-menu--dropdown-none elementor-widget elementor-widget-nav-menu\" data-id=\"f273d94\" data-element_type=\"widget\" data-e-type=\"widget\" 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Reduce Muscle Soreness Understanding DOMS &amp; Active Recovery Post-exercise muscle soreness\u2014technically delayed-onset muscle soreness (DOMS)\u2014usually peaks 24\u201348 hours after a challenging or unfamiliar workout. While taking a full day off can help, research shows that light, low-impact movement often accelerates recovery better than complete rest. Active-recovery sessions boost blood circulation just [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":0,"parent":5698,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"site-sidebar-layout":"no-sidebar","site-content-layout":"page-builder","ast-site-content-layout":"full-width-container","site-content-style":"unboxed","site-sidebar-style":"unboxed","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"disabled","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"enabled","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"class_list":["post-6747","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Athlete recovery services center Abu Dhabi | reSTART<\/title>\n<meta name=\"description\" content=\"Want to improve athletic performance? visit our athlete recovery service center in Abu Dhabi, offering recovery assessments, cryotherapy, compression therapy, IR sauna.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.restart.ae\/ar\/blogs\/reduce-muscle-soreness\/\" \/>\n<meta property=\"og:locale\" content=\"ar_AR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"reSTART - complete athlete recovery services\" \/>\n<meta property=\"og:description\" content=\"reSTART - complete athlete recovery services including recovery sessions, cryotherapy, flotation tank, compression therapy or IR sauna. 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