Gentle movement, as experienced with Osteopathy and OsteoPilates or exercise, decreases delayed onset muscle soreness (DOMS), making it one of the most effective ways to temporarily relieve the pain and stiffness. [1, 2]
While it will not instantly cure the underlying micro-tears in your muscle tissue, engaging in active recovery—low-intensity, low impact exercise—offers substantial relief. Movement pumps fluids in our bodies - blood, synovial fluid, fascia and lymph -
which lubricates our joints and tissues.
How Gentle Movement Helps
● Boosts blood flow: Moving warms up the muscles and increases local circulation, delivering oxygen and vital nutrients that accelerate tissue repair. [1,2]
● Flushes out byproducts: Increased blood flow helps clear away metabolic waste products and cellular debris associated with the inflammatory response. [1, 2, 3]
● Releases endorphins: Light exercise triggers the release of endorphins, your body's natural chemical pain relievers, providing a temporary analgesic effect.[1, 2]
● Reduces stiffness: Gentle motion keeps your muscle fibers and connective tissues flexible, breaking up temporary adhesions so you don't feel entirely locked up. [1, 2]
Best Types of Active Recovery
● Low-intensity cardio: A 10 to 20-minute walk, an easy spin on a stationary bike, or a casual swim.
● Dynamic mobility work: Gentle bodyweight movements like unweighted squats, arm circles, or torso twists.
● Restorative stretching: Light yoga or gentle static stretching, focusing on moving through a comfortable range of motion without forcing a deep, painful stretch. [1, 2, 3, 4, 5, 6]
What to Avoid
● High-intensity workouts: Avoid heavy lifting or intense training that targets the same sore muscle groups, as this can worsen the microscopic tissue damage. [1]
● Static, passive rest: Choosing to stay completely sedentary often causes the muscles to tighten up further, making the stiffness feel significantly worse when you finally do try to move. [1, 2, 3]
Susan Cook
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