DELAYED ONSET MUSCLE SORENESS…
AKA DOMS – you have it, so let’s try to fix it up!
DOMS is a much talked about and heavily researched subject in physical training. We’ve all felt it at some point. After coming back from a gym layoff, after a hard competition, or even after a day of weeding the in the garden…
Now here you are, and your quads are screaming with every step! Toilets and stairs are looked at in a whole new way… thank goodness for those hand rails! Or, your abs are so sore, that you hope no one tells a good joke… no matter where you feel your DOMS, there a few things that can help fix the soreness and get you moving right again!
- Keep moving! Active recovery while experience DOMS is thought to help alleviate the soreness and stiffness by increasing blood flow to speed healing of your muscles.
- Walking, biking, swimming or doing some easy, partial ROM with 2-3 sets of 10-12 reps of the things that got you sore can help… Just avoid over doing it…
- KEEP TRAINING! Don’t stop now… it will be better in a few days!
- Staying hydrated, just drink when you are thirsty. Don’t over hydrate!
- EAT! don’t starve your muscles of needed energy and nutrients to repair.
- Taking a post workout protein shake with glutamine and BCAA’s- lot’s of folks swear by this to avoid DOMS, but it can help afterwards, when you finish your “active recovery” session or next workout.
- Caffeine, taken the day after training has been shown to improve and alleviate sore muscles.
- Zinc and Magnesium help sore muscles repair and recover… take it before bed!
- Make sure your Vitamin D3 levels are good or supplement.
- Fish oil can help relieve inflammation.
- A tried and true method to help DOMS is the good ol’ Epsom Salt Bath! Make it HOT! You can even make a hot paste and massage it into your sore muscles.
- Contrast (hot then cold) showers or baths can also help, the hotter and colder you can stand and alternating this seems to work well for some!
- Get a massage! Let the therapist know about your DOMS first! lol!
- Foam roll on the affected areas… go easy, just promote some tissue movement and blood flow.
- Stretching… again, go easy! Nothing crazy here, just some light stretching and movement.
- ICE- Avoid ice, it may make you feel better in the short term, but could delay actual healing.
- NSAIDS – Ibuprofen and the like can minimize symptoms and pain, but like above, can delay actual healing.
DISCLAIMER! – I have “heard” that a muscle relaxant like Flexeril taken with a glass of wine, while sitting in a hot Epsom Salt bath can do wonders… But you’ll need a Doctors prescription and advice for this! DON’T BE FOOLISH HERE!
There you have it 5 (or so) FIXES for Delayed Onset Muscle Soreness!