Nothing can ruin your enthusiasm for being able to get back into the gym or for a new workout program faster than the pain and stiffness that sneaks up on you the day after. This delayed reaction from your muscles, known as DOMS or delayed onset muscle soreness, has affected almost all of us at one time or another. While there is no way to prevent DOMS from happening, here are a few tips to help reduce your symptoms next time you hit the gym:
- Understand what it is: DOMS is thought to be a result of micro tears in the muscle tissues during eccentric exercises in particular. While DOMS is not a sign of a serious injury and usually goes away on its own within 48 hours, it can be very uncomfortable and be a deterrent to continue exercising. It can also leave you at a higher risk of injury, and for athletes who are competing in a tournament and need to recover quickly, DOMS can be particularly problematic.
- Include a warm-up and cool-down in your workout: Don’t skimp on your warm-up and cool-down! By taking the time to let your muscles warm-up, your muscles can operate at maximum flexibility and reducing the tension on muscle tissues during exercise. A cool-down allows effective blood flow to muscles after exercise, so that any waste products such as lactic acid and calcium can flow back into the bloodstream rather than staying in the muscle tissues.
- Get a massage or use a foam roller: By massaging tight and sensitive muscles, you can improve blood flow and promote tissue healing and reduce pain. Both massaging and foam rolling can help to relax tight muscles and enhance tissue recovery in the first 24-48 hours. Need more than a foam roll? You can book in a remedial massage with Lach, our Myotherapist.
- Stay hydrated: Keeping hydrated allows your body to remove waste, stay flexible, and help tissues heal optimally. The trick is to maintain hydration throughout your day, not just when it's time to exercise. It's also essential not to wait until you are thirsty, as you could also already dehydrated at this point.
If you’d like to know more information about post workout soreness or would like to book in a remedial massage contact Lach on 9439 6776.