What Are DOMS?
Delayed onset muscle soreness (DOMS) is the pain and soreness felt in muscles several hours to days after strenuous exercise. The stiffness is felt most strongly 24 to 72 hours after the exercise. Anyone that has ever worked out can relate to DOMS and although some people may see it as a good workout, others see it as a hindrance that they would rather avoid. Adding the below recovery and prevention tools to your exercise plan can help you against DOMS, potentially allowing you to train for longer and reducing the risk of injury.
5 Ways to Prevent Soreness after Working Out
1) Warm Up
Ensure that you warm up before exercising. Performing a few sets using a light weight working the same muscles that you are going to train can help to reducing DOMS. In addition, bodyweight exercises are also a good way to ease into your workout.
Performing low intensity exercise both immediately after an intense workout and in the days following can help to reduce the soreness in your muscles by increasing the flow of blood around your body.
3) Branch chained amino acids (BCAAs)
Various studies have shown that BCAAs have help to improve muscle recovery and reduce soreness. BCAAs are also great for protein synthesis and muscle breakdown.
4) Use a foam roller
A foam roller is a cylinder made out of foam that can ease tightness and tension between your muscles. Using your bodyweight, you roll major muscle groups (glutes, quads, upper back, calves) over the foam, applying pressure to tight areas and trigger points to smooth out knots and increase blood flow. If you’re unsure, ask a personal trainer at your gym to guide you.
Studies have shown that stretching can help to reduce muscle tension and increase the range of movement in your joints. It also helps to increase circulation of blood around your body.
This blog piece was guest written for me by the fabulous people at Fitness Buddy 247 check out their blog for more articles on a range of fitness related topics.