Delayed-onset muscle soreness (DOMS) is the pain and stiffness that you feel in your muscles 24-48 hours after a strenuous workout. It’s usually a sign that you’ve worked your muscles harder than they’re used to, and it can be a real pain in the… well, you know where.
But fear not, there are a few things you can do to help recover from DOMS and get back to feeling like your old self.
Rest
One of the best things you can do for DOMS is to simply rest. Your muscles need time to repair themselves, so give them some time to do so. This doesn’t mean you have to sit on the couch all day, but you should avoid doing any strenuous activities that will aggravate your muscles.
Stay hydrated
It’s important to stay hydrated when you’re recovering from DOMS. Water helps to flush out toxins and waste products from your muscles, which can help to reduce inflammation and promote healing.
Eat a healthy diet
Eating a healthy diet is also important for recovery. Your muscles need nutrients to repair themselves, so make sure you’re eating plenty of protein, fruits, and vegetables.
Active recovery
Active recovery is a great way to help your muscles recover from DOMS. This type of recovery involves doing light exercise, such as walking, swimming, or yoga. Active recovery helps to increase blood flow to your muscles, which can help to reduce inflammation and promote healing.
Stretching
Stretching is another great way to help your muscles recover from DOMS. Stretching helps to improve flexibility and range of motion, which can help to reduce pain and stiffness.
Compression garments
Compression garments can help to reduce inflammation and promote healing by compressing your muscles.
Massage
Massage can also help to reduce inflammation and promote healing by increasing blood flow to your muscles.
Ice
Ice can help to reduce inflammation and pain by constricting blood vessels. Apply ice to the affected area for 20 minutes at a time, several times a day.
Heat
Heat can help to relax muscles and reduce pain. Apply heat to the affected area for 20 minutes at a time, several times a day.
Over-the-counter pain relievers
Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can help to reduce pain and inflammation.
Prevent DOMS
There are a few things you can do to help prevent DOMS in the first place:
- Warm up before your workout. This will help to prepare your muscles for activity and reduce the risk of injury.
- Cool down after your workout. This will help to reduce inflammation and promote healing.
- Gradually increase the intensity of your workouts. This will give your muscles time to adapt to the new level of activity.
- Listen to your body. If you’re feeling pain, stop and rest.
DOMS can be a real pain, but there are a few things you can do to help recover. By following these tips, you can get back to feeling your best in no time.
