What is DOMS? DOMS usually sets in between 12-24hrs after your workout and could last for up to 3-5 days. Typical symptoms are:
What causes DOMS? High intensity movements cause microscopic tears in the muscle fibers and the body responds to this damage by increasing inflammation which then causes muscle soreness. Will I feel this sore after every workout? Being sore after a workout might have you waddling for a couple of days afterwards, but being consistent with your exercise will cause the body to adapt and muscle soreness will ease. How can I help my body recover from DOMS? People have tried all sorts to ease the discomfort of muscle soreness after exercise, some have proven to be effective, some not so much. Here is my top list of what I have found to be helpful: 1. Keep moving. You will be super tempted not to move when your body is sore and stiff, however increasing the blood flow through the effected areas will certainly help the repair process. If you can't muster the courage to get back for some more squats, then go for a walk, ride your bike or do a yoga/pilates class. 2. Good quality sleep. Make sure you get to bed early to ensure you maximize on your sleep cycles. The body does most of it's repair work when we sleep. 3. Massage and/or foam rolling. Going for a massage will help release the tension and increase blood flow to the sore muscles, however still won't relieve the effects all together. Foam rolling is also great, and even better if you spend a few mins on the roller straight after a workout. 4. Supplements. This is a bit of a tricky space to venture into as great marketing can sell you all the promises in the world without much success. However, I do believe that ensuring you get enough protein into your diet makes a huge difference. I am a big believer in using food to support your body, so look at adding good quality meat or plant based proteins to your meals to ensure your body has the necessary building blocks for muscle repair. Some days I find it hard to eat enough protein, and so my go to is using a good quality protein powder. I can easily stir this into my porridge in the morning, or add some to my smoothie, or if there is no time, shake it up and drink it. Another couple of supplements that I swear by, is good quality high strength fish oil and magnesium. Look at ways to include these micronutrients into your diet too by including more wholefoods such as leafy greens, avocados, nuts and seeds, fatty fish, bananas, and dark chocolate (yuss!!!). The long and short of it... Muscles will get sore after a good workout, however a good workout is not necessarily followed by DOMS. Whilst all these tips may ease muscle soreness, really the only thing that prevents DOMS is DOMS! So don't go too hard on your first day back to the gym, or after a long break. Ease back into it and make your training a consistent part of your lifestyle!
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AuthorI spend a lot of my time mulling over stuff in my head and most of it never makes it into the world. Some of it, I am sure you will find interesting or useful. So this is a place where I will share some of the things I think about or learn as I journey on. I hope you enjoy! ArchivesCategories |