5 Tips For Sore Muscles (DOMS)
If you have ever had that distinctive muscle pain the day after doing a really hard workout, these 5 tips are for you! That pain we feel is known as DOMS and it stands for ‘Delayed Onset Muscle Soreness’ because we always feel it worse the first few days after exercise. Follow these steps the next time you feel sore and hopefully it will help to take the edge off of your pain.
- Get moving
The first 24-72 hours after your workout is when those muscles will be hurting the most. Don’t be afraid to use them though – gentle exercise and movement through those sore muscles will help to flush them out.
2. Eat to support your body
Make sure to drink lots of water across the day as dehydration can affect plasma levels in your blood and prevent energy from reaching your muscles – this contributes to muscle soreness. Foods rich in antioxidants, good fats and proteins also help to reduce DOMS, here are a few examples:
– Blueberries, watermelon, kiwi fruit, pineapple
– Leafy greens
– Cod, salmon
– Almonds, brazil nuts, walnuts
– Cinnamon, ginger, turmeric.
3. Foam Roll/Self massage
A total of 20 minutes of foam rolling immediately after exercise and every 24 hours afterwards reduces the likelihood of sore muscles and stiffness. This form of massage stretches out your muscles and encourages blood flow to the sore spots.
4. Treat yourself to a warm bath
Heat can help with sore muscles. Lay in a warm bath for 20 minutes and let your muscles relax, or even use a warm wheat bag over the sore areas. Why not try a few Epsom Salts in the bath as well for an extra treat.
5. Get a good sleep
Try and get between 7 and 9 hours sleep for the few days after your big workout. This lets your body have time to rest and repair itself and leave you feeling more refreshed the next day.