Have you ever experienced that deep, achy pain a day or two after an intense workout?
If so, you’ve likely encountered delayed onset muscle soreness, also known as DOMS.
While not necessarily a bad thing, there are steps you can take to ease this common post-exercise discomfort.
Today, we will explore the 5 ways to ease DOMS, starting with what DOMS is.
Let’s dive in!
What is DOMS?
Delayed onset muscle soreness is the muscle pain, stiffness, and reduced range of motion that can occur 12-72 hours after unaccustomed or strenuous physical activity.
It’s caused by microscopic tears in the muscle fibers, which trigger an inflammatory response and can leave your muscles feeling sore and tender.
5 Ways To Ease DOMS
While DOMS is a normal part of the muscle-building process, there are several effective strategies to help reduce its severity and duration.
The following are 5 proven ways to ease delayed onset muscle soreness.
1. Take A Recovery Supplement
One of the most effective ways to address DOMS is with a targeted recovery supplement.
Look for a formula that includes a blend of scientifically-backed ingredients like creatine, L-carnitine, and betaine.
Creatine helps replenish energy stores and reduce muscle damage, L-carnitine supports post workout recovery, and betaine may support exercise performance.
Together, these nutrients can help ease muscle soreness and speed up your recovery.
My favorite is Outwork Nutrition’s Recovery Supplement.
Not only does Outwork’s Recovery contain creatine, l-carnitine, and betaine – it contains ashwagandha and tart cherry extract for better recovery.
So with Outwork, you get a complete workout recovery and DOMS support supplement.
Simply take 1-2 scoops and you’re good to go!
2. Stay Hydrated
Proper hydration is crucial for muscle health and recovery.
When you’re dehydrated, your muscles are more prone to fatigue and soreness.
Be sure to drink plenty of water before, during, and after your workouts to keep your body well-hydrated.
3. Apply Heat or Cold Therapy
Alternating between heat and cold can provide relief for DOMS.
Try taking a warm Epsom salt bath to soothe sore muscles, or applying a heating pad or ice pack to the affected areas.
The heat helps increase blood flow and flexibility, while the cold can reduce inflammation and numb pain.
4. Get A Massage
Massage therapy is an excellent way to alleviate muscle soreness and stiffness.
The targeted manipulation of the soft tissues can help flush out lactic acid and other byproducts that contribute to DOMS, while also improving circulation and range of motion.
5. Engage In Light Activity
While intense exercise may exacerbate DOMS, gentle movement can actually help ease the discomfort.
Go for a light walk, do some easy stretching, or try a low-impact activity like swimming.
This can stimulate blood flow to deliver nutrients and oxygen to the sore muscles, promoting recovery.
Defeat DOMS
By incorporating these strategies, you can help reduce the severity and duration of delayed onset muscle soreness, allowing you to bounce back stronger and get back to your fitness routine sooner.
Remember to listen to your body and adjust your approach as needed to find what works best for you.
Thank you for reading!
