DOMS
Ever wake up feeling tight and uncomfortable after a work out? Many people don’t realise that there are many factors pre and post workout that are key to maintain your bodies overall health and fitness level!
Waking up worse for wear after an intense workout can be the result of DOMS.
What causes DOMS?
Delayed Onset of Muscle Soreness (DOMS) is a result of tiny micro tears in the fibre of your muscles, usually occurring after intense exercise. Your body will respond to this damage by increasing muscle inflammation, which can lead to an increase in muscle soreness. DOMS are usually felt 24-48 hours post workout, depending on the area that was targeted. DOMS can affect just about anyone ranging from elite athletes to beginners.
Some symptoms of DOMS can include:
Muscles that feel tender to touch
Reduced range of motion to the touch
Reduced range of motion due to pain and stiffness when moving
Swelling in the affected areas
Muscle fatigue
Short-term loss of muscle strength
How to get rid of DOMS?
There is no way to fully eradicate DOMS, however, by taking certain steps pre and post workout, you can help decrease the impact of them!
Active recovery and stretch
The last thing you probably feel like doing when you’re experiencing DOMS is work out some more! However, focusing on restorative movements and deep stretches can be an effective way to decrease the amount of muscle soreness you feel post work out!
Some restorative movements can include:
Going for a light walk
Child’s pose
Deep lunges
Dynamic and static stretching.
Nutrition
Fuel your body to help it flourish! Nourishing yourself with essential vitamins and minerals can help repair your muscles faster!
Want to assist your workout with additional supplements? Add some protein to your diet post work out to assist in the repair of your muscles
Stay hydrated
Did you know?
A lack of electrolytes can contribute to muscle soreness. Staying hydrated when you exercise will help reduce muscle soreness post exercise. When you exercise, your muscles are working harder and therefore demand more oxygen. Around 82% of your blood volume actually consists of water, so hydration is much more important and effective than simply quenching your thirst!
Keep a water bottle near you and take small sips throughout your workout to avoid stiches!
Increase circulation through warmth
After completing your exercise, throw on some sweats or a jacket before continuing on with your day! One of the main reasons that we experience delayed muscle soreness is due to small muscle tears created by exercising, which then need repair to build our strength. You can shorten the duration of DOMS by increasing and promoting good blood circulation!
Help your guns out, throw on a sweater!
Sleep
Sleep is a really fantastic tool for preventing DOMS and to build muscle! Muscle-building, chemicals such as the Human Growth Hormone are naturally produced by your body in the deep stages of sleep. Aim for a minimum of 7 hours sleep to really help your body to recover from exercising. Bonus! Getting enough sleep each night boosts your overall health and wellbeing.
If you’re struggling to reach a deep sleep state, why not try some deep stretches and meditation before bed?
