How Swimming Helps Sore Muscles and Speeds Up Recovery

How Swimming Helps Sore Muscles

If you engage in intense workouts or physical activity, you've likely experienced muscle soreness at some point. The pain and stiffness in your muscles after strenuous exercise is commonly referred to as delayed onset muscle soreness (DOMS). Many athletes and fitness enthusiasts have found that swimming can help provide relief for this type of soreness in the muscles and joints.

Causes of DOMS

Delayed onset muscle soreness kicks in 12 to 24 hours after exercising or performing movements your body isnt used to. This tends to happen more after eccentric muscle contractions where the muscle lengthens under tension, such as lowering weights or running downhill. DOMS also occurs more frequently at the start of a new fitness program or when rapidly increasing intensity.

The soreness stems from microscopic tears to muscle fibers and connective tissue as well as inflammation. Technically, DOMS is a type of acute muscle injury. However, its generally harmless and subsides within 72 hours.

Benefits of Swimming for Sore Muscles

Gentle to moderate swimming is an excellent way to help alleviate post-workout muscle soreness or ongoing chronic pain and joint stiffness. Heres why it works so well:

• Low-Impact: The water cushions joints and the body from harsh impacts.
• Increased Circulation: It boosts blood flow to enhance recovery.
• Relieves Inflammation: The compression effect of water decreases swelling.
• Gentle Stretching: Fluid movements stretch tight, sore muscles.
• Massage-Like Pressure: Water resistance massages the body pleasantly.
• Supports Healing: Nutrient delivery is improved while avoiding reinjury.

Research on Swimming and Muscle Soreness

Multiple research studies have confirmed the effectiveness of aquatic exercise for relieving post-exercise soreness and even preventing it in the first place relative to land-based training.

In one study, 28 volunteers performed a strenuous leg resistance workout resulting in severe soreness peaking at 48 hours post-workout. A week later after full muscle recovery, participants instead performed water aerobics for the same duration at moderate intensity. There was significantly less soreness reported after engaging in water training.

Another study looked at using cold water immersion, swimming and passive recovery for managing DOMS after heavy eccentric bicep exercise. Swimming resulted in less pain compared to just resting 96 hours after the initial damaging workout. The pain reduction was comparable to that experienced with cold water immersion.

Overall evidence clearly supports swimming as an excellent means of alleviating sore muscles from tough workouts or sports activities to help accelerate recovery.

Technique Tips for Swimming to Aid Sore Muscles

To maximize the beneficial effects of water for relieving post-workout soreness or activity-related muscle pain, focus on the following technique tips:

• Low to moderate effort: Dont push intensity much to allow healing.
• Higher repetition/lower resistance: Prioritize muscle relaxation over taxing loads.
• Full range of motion: Gently move through complete joint mobility.
• Alternate strokes: Vary movements to give overused muscles a break.
• Foam roll first: Self-massage tight spots for quicker release in water.

The ideal water workout for alleviating soreness will get your blood pumping without reinjuring healing muscle and connective tissues. Relax into the sensation of weightlessness and flow.

Integrating Swimming into Recovery Routines

Making swimming for sore muscle relief a part of your overall recovery protocol is easy. Here are some simple ways to incorporate the healing powers of water:

• Swap occasional tough workouts for gentle water aerobics.
• Schedule a recovery swim the day after heavy resistance training sessions.
• Replace 1-2 gym sessions per week with pool time.
• Complement land conditioning with water training.
• Cross train to give specific muscles an aquatic break.

The more frequently you can expose your body to an aquatic environment, the faster youll bounce back from demanding workouts. If possible, soak in a hot tub after swimming to prolong the therapeutic effects.

Other Recovery Tips for Sore Muscles

While swimming offers fantastic relief for delayed onset muscle soreness, you can couple it with additional evidence-based recovery methods like:

• Light cardio to boost circulation: Gentle cycling, incline walking
• Targeted stretching & foam rolling
• Contrast water therapy: Alternate hot and cold
• Wholesome nutrition to fuel repair
• Good sleep quality for hormonal balance
• Stress management and relaxation
• Gentle massage: Enhance blood flow

Safety Considerations

While swimming serves as phenomenal active recovery for sore, overworked muscles, take care to listen closely to your body. Adjust intensity down if pain seems to worsen while swimming. Consider medical evaluation for rhabdomyolysis if urine becomes unusually dark.

Allow proper rest for severely strained or torn muscles to avoid complications. However, incorporating aquatic training at mild to moderate exertion levels can speed overall recovery in a safe manner if you pay attention to warning signs.

Consult a Trainer or PT

Those newer to swim training can benefit from expert guidance on proper stroke mechanics and workout design. Consider scheduling a session with an experienced swim coach, athletic trainer or physical therapist to ensure you move through the water in an optimal way.

With professional support, you can tailor aquatic workouts to target specific tight, sore areas plaguing your land-based training. Take advantage of waters healing nature under informed supervision.

Listen to Your Body

Extreme muscle soreness is the bodys signal to back off intensity while tissues heal and strengthen. Pushing too hard too fast when carrying injuries or strain leads to longer recovery. Respect pain cues to determine optimal exertion levels.

Target active recovery efforts at around 40-70% max heart rate to supply oxygen and nutrients without further damage. Your breathing rate is one easy way to gauge appropriate intensity.

The Takeaway

Gentle swimming serves as the ideal active recovery training method to alleviate delayed onset muscle soreness from challenging workouts, sports activities and repetitive strain. The benefits also extend to treating flare ups of chronic muscular or joint pain.

Incorporate swimming sessions into your overall periodization and cross-training routines to accelerate recovery. Your body will repay you with improved performance and less downtime nursing severe DOMS symptoms.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.