5 Tips to Decrease Delayed Onset Muscle Soreness [DOMS]

5 Tips to Decrease Delayed Onset Muscle Soreness

If you’ve been to the gym recently, you may still remember that stinging, burning sensation you felt the next day. It’s one for the things that stops a lot of people from going back fro another session. This feeling is called DOMS, or delayed onset muscle soreness. While the cause of DOMS is not certain, the most common theory is that it’s caused by muscular microtrauma (tiny muscle tears) occurring during a workout.

It doesn’t discriminate either, you’re likely to experience some DOMS if you are young or old, just starting out on your fitness journey or been hiting the gym for most of your life. However, DOMS is not an untameable beast, and there are many things you can do to help reduce the soreness in the days after a workout. Here are three such ways you can decrease delayed onset muscle soreness in the days after a workout:

foam roller to reduce delayed onset muscle soreness
  1. Use a foam roller

Whether at home or at your gym – using a foam roller is a great idea to help alleviate soreness that can occur after a workout. Using a foam roller routinely after working out will help relax your tight muscles and help prevent DOMS the next day. A foam roller can also be used the next day or any time you’re feeling sore.

ice cold baths

2. Alternate between hot water and cold water in a shower or a bath

Shifting between hot and cold water in a shower can help reduce muscle soreness by getting the blood moving to your sore muscles faster. Hot water tends to open up the blood vessels in a body part whereas cold water tends to do the opposite. Shifting between the two while you’re taking your post-workout shower can help increase the overall blood flow to your muscles and help you feel less sore faster.

If you have the time what’s even better is to…

… immerse yourself in a hot bath. Hot water not only relaxes your muscles after an intense workout, it dialtes your blood vessels promoting blood flow and circulation. You’ll need to stay in the water for a wjile but that nor a bad thing, right.

Then there’s the opposite. An ice bath – if you dare. Many athletes use ice baths after training and competition to reduce inflammation and swelling, and therefore reducing delayed onset muscles soreness. As to whether or not it works ot reduce DOMS the jury is still out, but as it reduces swelling it’s entirely possible that it does. It’s not for everyone though and you need to be aware of the effect that plunging yourself under ice cold water can have on your body, particularly the torso reflex

Written by Ryan F Perez

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