Have you pushed your workouts to the next level, tried an exhilarating new gym class, or jumped back into exercising after a break? If so, you’ve likely felt the unmistakable ache of delayed onset muscle soreness (DOMS). This common post-exercise discomfort can be a real downer, but don’t worry – we've got you covered. Let's dive into what DOMS is, why it happens, and how you can speed up your recovery.
What is DOMS?
Delayed onset muscle soreness (DOMS) is the pain and stiffness you feel in your muscles a day or two after intense exercise or unfamiliar physical activity. Unlike the immediate soreness you might feel during or right after a workout, DOMS typically sets in 12 to 24 hours post-exercise and can last up to 72 hours or more.
How to Alleviate DOMS
While DOMS is a sign that you’re pushing your limits and making progress, the discomfort can be a bit of a drag. Here are some tips to help you ease the pain and get back to feeling your best:
Stay Active: Gentle movement can help alleviate soreness. Try low-impact activities like walking, swimming, or yoga to keep your muscles loose and improve circulation.
Hydrate: Drinking plenty of water aids in muscle recovery by flushing out toxins and reducing inflammation. Make sure to stay well-hydrated before, during, and after your workouts.
Warm Up and Cool Down: Properly warming up before exercise and cooling down afterward can reduce the severity of DOMS. Include dynamic stretches in your warm-up and static stretches in your cool-down routine.
Massage and Foam Rolling: Self-massage and foam rolling can help release muscle tightness and improve blood flow, speeding up recovery. Spend a few minutes each day massaging the sore areas.
Rest and Recover: Give your muscles time to heal. Ensure you’re getting enough sleep, as this is when your body does most of its repair work.
Nutrition: Eat a balanced diet rich in protein, healthy fats, and complex carbohydrates to support muscle repair. Foods high in antioxidants, like berries and leafy greens, can also help reduce inflammation.
Epsom Salt Baths: Soaking in a warm bath with Epsom salts can soothe sore muscles and promote relaxation. The magnesium in the salts is believed to help reduce muscle soreness and inflammation.
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