There is no better feeling than ending a solid gym session, knowing you gave it your all. However, it is those mornings that soon follow, that remind us of just how hard we really worked. Say no more to walking around like the tin man from The Wizards of Oz and read our top tips in how you can delay onset muscle soreness.
Let’s begin by defining what exactly Delayed Onset Muscle Soreness Is.
What is DOMS
Delayed Onset Muscle Soreness otherwise known as DOMS is generated by eccentric muscle loading. This is typically where the muscle is stretched whilst trying to resist a load, such as a weight. To give an example, it would be when you are undergoing a bicep curl at the lower phase or running down a hill. If you are new to working out, getting back into training or are not accustomed to a particular workout you may experience this pain.
Typically the feeling begins 12- 48 hours after a training session and subsides 3-10 days post-workout.
How to Avoid DOMS
There are a number of ways you can try avoid or minimise delayed muscle soreness. Simpler examples include over the counter anti-inflammatory drugs or an ice-bath in the hours after a session.
However, for the more serious gym-junkies, diet and physical methodologies can help reduce symptoms.
Compression wear is beneficial when aiming to reduce the signs of DOMS. This is because the pressure found in compression wear helps to increase and boost blood flow, reducing lactate and improve awareness of joints and assist with the reduction of swelling.
Massage is a popular go-too when trying to reduce or ease discomfort found from DOMS. Not only does it help with the psychological impact post-workout, it also helps to ease discomfort found from inflammation.
When we are looking at how to reduce or avoid post muscle soreness following a workout, looking at foods with anti-inflammatory properties are important. This is because, post muscle soreness typically stems and progresses from inflammation and increased free radicals within the muscle cells.
Ah. Caffeine, the liquid gold substance that keeps us awake, happy and out of bed in the mornings. Not only do we love caffeine for the obvious, it can actually be used to help our bodies post-workout. This is because caffeine can actually help to reduce pain and fatigue, as well as, when combined with light exercise, it can flush out substances and enhance blood flow.
Fruits and Vegetables
When looking at muscle recovery post-exercise, fruits and vegetables contain a number of antioxidants reducing inflammation they also help to improve gut health, contain nutrients and vitamins that in turn, assist with healthy body function, boosting the body’s defence systems in the days after exercise.
Amino Acids and Protein
Amino acids are crucial for building protein and muscle as well as muscle recovery. An example of food sources that are rich in protein are:
- Lean meats,
- Whey protein
Research has shown that supplementation of amino acids in concentrated drinks or powders can help also help reduce DOMS.
We hope this has helped you manage and reduce signs of delayed onset muscle soreness.