How to beat DOMS (Delayed onset muscle soreness)
DOMS Is the delayed pain and stiffness felt in the muscles which occurs a couple of days after strenuous taxing exercise.The muscle soreness is felt strongly 24 to 72 hours post exercise.
DOMS can make dealing with normal day to day activity’s like walking to work or up the stairs feel extremely strenuous, so how can we get relief from it faster.First of all say your legs are suffering from DOMS after squatting on Monday and you are still feeling the delayed soreness on Wednesday, do not work your legs again on Wednesday instead work the upper body or do a lighter workout.
Here are 5 effective ways to beat DOMS -
1) Massage or Massage Gun
A good massage can offer quick relief to the muscle soreness but sessions can build up to being quite expensive.One affordable alternative is a muscle massage gun which uses the vibrating head to target muscle soreness direct and decrease lactic acid build up.The portable versions of these can be very expensive however we offer a best selling muscle massage gun which is just as effective at a much more affordable price point here.
2) Hot and Cold shower
Another way to combat doms is in the shower using a method where you switch between cold and hot flowing water, known as a contrast shower.The thinking behind this is you want to get the blood flowing with warm water since the warm temperatures will open the blood vessels and flush the body with blood. Then the change to cold which will force the blood inward to warm and protect the internal organs from the cold; then we revert to warm water to get the blood going once again and so on. This is believed to reduce DOMS (delayed onset muscle soreness) by reducing the amount of lactate in the blood and the soreness.This method can be used immediately after a hard workout.
3) Epson Salts
Once dissolved in warm water, Epsom salt gets absorbed via the skin and then, replenishes the level of magnesium in the body.Studies indicate that magnesium elevates energy and stamina by encouraging the production of ATP (adenosine triphosphate), the energy packets made in the cells.
An Epsom salt bath is known to offer pain relief and relieve muscle inflammation, making it an effective treatment for muscle soreness and aches.
4) Use a Foam Roller
After an intense bout of exercise, foam rolling is thought to alleviate muscle fatigue and soreness (ie, delayed-onset muscle soreness [DOMS]) and improve muscular performance. Potentially, foam rolling may be an effective therapeutic modality to reduce DOMS while enhancing the recovery of muscular performance.
After an intense workout, use of a foam roller is believed to offer relief for muscle pain and soreness and improve muscular performance.Research has actually shown this to be true and in a study done by National Athletic Trainers’ Association
After participants in the study did some foam rolling post exercise and 48 hours after, the results of the study show that there doms were all effectively reduced.
5) Stayed hydrated and review your exercise regime
Our muscles are made up of mainly water so it makes sense to stay hydrated daily and during exercise. You shouldn’t be having DOMS after every session, if you are then it is worth looking at the workout you are doing and reducing the weight involved or the intensity until it becomes manageable. Getting DOMS after each session would only be detrimental to your fitness goals and is a tell-tale sign that something isn’t right.