/var/www/html/wp-content/themes/Divi/single.php 5 Fixes For Sore Muscles That Really Help! | Harbor City Community Fitness

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!

MOVEMENT 

  • 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!

NUTRITION

  • 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.

BATH/SHOWER TIME!

  • 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!

MASSAGE/FOAM ROLL/STRETCH

  • 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.

AVOID!

  • 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!

Keep training!

Mike