How to reduce Delayed Onset Muscle Soreness (DOMS)

We’ve all been there! That feeling the day after a tough session in the gym where your muscles are achy and tender. Whilst it might not feel like it Delayed Onset Muscle Soreness or DOMS as it’s colloquially known is actually a positive sign!

To put it simply, muscle tissue damage has taken place due to training and as a result, the muscle will repair itself into a stronger state.

Whilst DOMS can last anywhere from 3-5 days, we’ve put together some handy tips to help speed up your recovery.

1. Exercise

The most effective means of alleviating the pain during DOMS. Low intensity activity will increase blood flow to the muscles which can encourage the healing process.

2. Massage

One therapy that can help reduce the stiffness and pain associated with DOMS particularly in the few hours post training. Try self-massage or foam rolling to target those major muscle groups involved in your last session.

3. Compression clothing

Can help increase the temperature of the skin and tissues, in turn increasing blood flow to the muscles and promoting recovery.

4. Sleep

A powerful tool for muscle building and recovery. Muscle building chemicals such as Human Growth Hormone are naturally produced in the deep stages of sleep. Aim for a minimum of 7 hours of sleep. Improve your chances for a deep sleep by turning off electronics an hour before bed, practicing deep breathing, and keeping a cool bedroom temperature.

5. Nutrition

Ensuring adequate protein and carbohydrate intake is crucial to supporting muscle repair and growth. Consuming protein rich foods provides the body with amino acids, the building blocks needed for muscle protein synthesis. And carbohydrates play an important role,
working in conjunction