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Prevent and Relieve DOMS With These Practical Tips
Preventing and relieving delayed onset muscle soreness (DOMS) – or the discomfort your muscles feel a day or two after your workout – is essential for any athlete or active individual. There are several ways to do this, some of which involve lifestyle changes while others may involve more specific measures. Here are five tips on how to prevent and relieve DOMS:
1. Warm up and cool down properly: Warming up before a workout helps prepare the body for activity by increasing blood flow to muscles and joints as well as loosening tight muscles. It also helps reduce the risk of injury associated with intense physical activity. Additionally, cooling down after exercise will help reduce muscle soreness by promoting circulation throughout your body and bringing in oxygen-rich blood that can help reduce pain and inflammation.
2. Get enough sleep: Sleep is essential for both physical and mental recovery. Getting enough sleep helps to reduce soreness, as it supports muscles’ ability to repair and rebuild after intense workouts. It also helps the body restore energy levels so you can perform at your best during your next workout.
3. Stay hydrated: Drinking plenty of fluids before, during, and after exercise helps keep your body hydrated and prevents dehydration-related muscle soreness or cramping. Additionally, water helps flush out lactic acid – a byproduct of strenuous activity that can cause pain in the muscles – from your system more quickly, helping speed up post-workout recovery time.
4. Eat a balanced diet with adequate protein intake: Protein plays an important role in recovery after strenuous exercise. Consuming enough protein helps your body repair and rebuild muscle tissue that has been broken down during activity. For optimal muscle recovery, aim for 0.8-1.0g of protein per kg of body weight per day or 2-4 servings of lean proteins like chicken, fish, eggs, and legumes throughout the day.
5. Use foam rolling or stretching exercises: Foam rollers are a great way to reduce tension and relieve DOMS by increasing circulation to your muscles and helping them recover quickly from workouts. Stretching can also be beneficial in preventing soreness as well as promoting flexibility and range of motion in muscles that may have become tight due to physical activity. By taking a few minutes to do some foam rolling or stretching exercises, you can help reduce DOMS and get ready for your next workout.
By following these five tips, you can help prevent and relieve DOMS so that you can perform at your best during physical activity. Always remember to listen to your body and if soreness persists or becomes too intense, consult with a medical professional right away. With the right measures in place, you’ll be able to optimize recovery time and achieve your optimal performance goals. Good luck! Enjoy your workouts!
Thank you for reading. Please note that this information is not intended to replace professional medical advice and should be used solely as reference material. If you experience any pain or discomfort, please consult a healthcare provider right away.