Today, let’s chat about a common workout companion we all know too well — Delayed Onset Muscle Soreness, or DOMS for short. You know, that feeling when you wake up a day or two after a workout and suddenly, moving feels like a Herculean task? Let’s discuss five tried-and-true methods to soothe those achy muscles and get you back in action faster.
5 Ways To Manage DOMS
1. Active Recovery
Light exercise, like walking, yoga, or a leisurely bike ride.
It might seem counterintuitive, but moving a little can actually help. It boosts circulation, bringing fresh blood and nutrients to your sore muscles, which speeds up the healing process.
Tip: Keep it gentle. The goal is to move just enough to feel good without overexerting those tender muscles.
2. Proper Nutrition and Hydration
Focus on a balanced diet rich in protein, healthy fats, and carbs. Don’t forget to hydrate well — water is your best friend!
Nutrition plays a huge role in muscle recovery. Protein helps repair muscle fibers, while carbs replenish your energy stores. And staying hydrated is key to flushing out toxins.
Tip: Whip up a smoothie with your favorite protein powder, some berries, a banana, and a handful of spinach for a nutrient-packed treat.
3. Massage or THC Rolling
Using a thc roll on for pain or getting a massage to work out the kinks.
This can help break up muscle tightness and increase blood flow. It’s like giving your muscles a big, relieving sigh.
Tip: THC rolling is a cost-effective way to self-massage. Roll slowly over sore areas and breathe through the discomfort — it’s worth it!
4. Salt Baths
Soaking in a warm bath with salts can relax muscles and reduce soreness.
Salts (especially Epsom salt) are rich in magnesium, which can be absorbed through the skin and help relax muscle tension.
Tip: Light some candles, put on some soothing music, and let yourself unwind in the tub. It’s like a mini-spa day at home!
5. Adequate Sleep and Rest
Never underestimate the power of a good night’s sleep and proper rest.
Sleep is when your body does most of its healing. Giving yourself time to rest allows your muscles to repair and grow stronger.
Tip: Try to create a calming bedtime routine. Avoid screens an hour before bed and maybe read a book or do some light stretching.
3 Huge Don’ts to Avoid with Delayed Onset Muscle Soreness
While we’ve covered what to do to alleviate muscle soreness, it’s just as important to know what not to do.
❌Overdo Pain Medication
It’s easy to want to pop pain relief pills like they’re candy but trust me, your body needs to speak to you, not be silenced. Overdoing it with meds can hide crucial body cues and, honestly, might mess with your tummy or head.
Instead: Heat packs, a gentle rub, or some good old rest. Your body’s got amazing healing powers of its own.
❌Ignore Persistent Pain
Your muscles are screaming in pain and it’s not easing up? That could be more than just DOMS. Ignoring that is a very bad idea.
Instead: If you’re hurting way longer than the usual DOMS timeline (we’re talking more than 72 hours here), or it feels like something’s not right, get it checked out. No shame in playing it safe!
❌Rush Back into Intense Exercise
You want to get back to crushing your workouts, but hitting it too hard right after a bout of soreness can be like asking for a double-helping of trouble.
Instead: Ease back into it. Start with something light and build back up. Your muscles need a bit of TLC before they’re ready for round two.
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There you have it — the top 5 strategies for tackling DOMS head-on. Remember, muscle soreness is a normal part of the fitness journey. It’s your body’s way of adapting and getting stronger. So, give these tips a try, and keep up the fantastic work on your fitness journey!