10 Top Tips for DOMS Recovery
What is DOMS?
If your muscles feel sore after exercise, we call it delayed onset muscle soreness (DOMS). This can occur if you start a new exercise programme, change your routine, or increase the duration and intensity of your usual workout.
Why do my muscles feel sore/stiff?
When muscles are required to work harder than they’re used to or in a different way, it causes microscopic damage to the muscle fibres, resulting in muscle soreness or stiffness.
How long will it last?
DOMS usually lasts between 3-5 days. The pain which can range from mild to sever usually occurs 1-2 days after exercise.
So, here they are, the 10 magical ways you can tackle DOMS!
1.Invest in a foam roller! A foam roller is a great way to gently roll out and stretch your sore muscles. Why not play your favourite song and foam roll your tight muscles until the end of the song?
2. Sink into an Epsom Salt bath! The magnesium in Epsom Salts helps with muscle regeneration. 15 minutes is more than enough to let your body absorb all the goodness – any loner and you will start to reabsorb the toxins eliminated by the Epsom Salts. (PS you can buy a kg of Epsom Salts from B&M Bargains for just £2)!3. Take a long hot bath! A steaming hot bath will help to dilate the blood vessels and promote blood flow to help the muscles relax. Hot baths can improve circulation but you’ll need to be in for a long time to benefit deep tissue. Get those candles lit and relaxxxxx…
*glass of fizz optional*
4. Take a rest! If you have DOMS in your lower body, you could always train your upper body instead to give your lower body more time to recover.
5. Book a sports massage! A gentle sports massage will stimulate blood flow and help to give your sore muscles some relief – deep tissue work is not required! We offer Sport Massage in the Ocean Fit Studio in Whitley Bay – Our clients and members save 10% on all treatments. Click HERE for more info!
6. Make sure to properly cool down and stretch worked muscles after each session.
7. Wear compression clothing. Compression clothing constricts your muscles, reducing the fluid build-up which will help combat muscle swelling.
8. Keep moving on your rest days! Don’t just lie on the sofa, do light activity such as yoga, brisk walks, swimming, and stretching for active recovery. Our ‘Stretch & Reset’ session would be perfect!
9. Contrast bathing – mix it up with a hot and cold shower. Cold water (let it run as cold as you dare) contracts the blood vessels. Moving from cold to warmer waters causes the veins to expand to overcompensate, bringing a rush of blood filled with nutrients to help injured tissues recover. Spend around 1 minute at each temperature. Start cold and finish hot, cold, hot, cold, hot, cold, hot etc.
*If you’re brave you could go from a cold bath (or even an ice bath!) into a hot shower*
10. Eat right! Anti-inflammatory foods include manuka honey, nuts and seeds, green leafy vegetables, blueberries, strawberries, oranges, and olive oil. Magnesium rich foods include dark green leafy vegetables such as spinach, whole grains, beans, nuts, and avocados.
One for luck!
11. Get your feet up! If you have DOMS in your legs, ‘leg draining’ can really help. Lying on your back with your legs up vertically against a wall will cause blood to drain out of your legs. When you stand back up, fresh, clean blood will be pumped back into them. You can perform leg drains immediately after stretching or after your bath.
Did you know as Ocean Fit members on any of our programmes you get access to our Stretch and Reset session every Tuesday at 7,30pm. This also for our 1-2-1 Personal Training clients as well. Click HERE for more info on this session.
If you would like more information please contact us today via email of telephone.
07496 899 168