If you’ve ever experienced really sore and achy muscles after a kickass workout, you aren’t alone.
We’ve all been there, unable to get off the couch, bed or worse… The toilet.
But never fear, we’ve got some handy tips on how you can deal with those stiff muscles, just read on!
What are DOMS?
First things first, let’s discuss exactly what’s going on.
That pain you feel is called Delayed Onset Muscle Soreness or DOMS as they are most commonly referred to.
We are talking about the seriously sore muscles that develop in the days after a killer workout. DOMS can give you a little grief by making everyday movements harder.
The worse kind are leg DOMS as they make walking, sitting and getting up painful.
But there are some ways you can ease the pain of DOMS and encourage your muscles to recover faster. Here are my top 5 tips to reduce muscle soreness.
1. Roll it out
Foam rolling is essential for easing the stiffness you experience with DOMS. But let me warn you… It involves a little pain, but it’s worth it! For any of you who don’t know, foam rolling is a type of self-myofascial release where you apply pressure to achy muscles to help relieve pain. It’s a great recovery tool that’ll have you feeling more mobile again.
Foam roll after a workout, to warm up before a workout and if the DOMS are really getting you down, take a rest day and spend a decent amount of time rolling out that muscle group. This can be tear-jerking if you are seriously stiff and sore, but the hard work does pay off.
2. Keep moving
Although you feel like the couch is the best place to be when the DOMS hit hard, resist the urge! If you get down there you probably won’t get back up for quite some time and would be better served by staying active. Take a refreshing walk, do a little light cardio at the gym or some stretching. Because the truth is, the longer you stay in a sedentary state the stiffer you will feel for longer. So, get the blood moving and do some light exercise to ease the pain of your DOMS.
Supplementing with Magnesium is another way to help ease DOMS. Magnesium is often taken by athletes to relax muscles and assist with cramping, it can also ease muscle soreness and improve recovery time. My go-to for magnesium is ZMA Complex.
ZMA is great because it can also help you achieve a more restful, deeper sleep. Now, sleep is another key factor in reducing DOMS and speeding up recovery time. I also add in a straight Magnesium capsule on top of my ZMA at night for ultimate recovery 😉
4. Sip on BCAAs
BCAA Recovery is one of my favourite supplements and it’s my go-to for muscle recovery and DOMS.
If you don’t already, I’d highly recommend taking BCAA Recovery intra workout.
It delivers fast absorbing protein straight to the muscles as you’re working them, can help with muscle endurance, contains electrolytes to help with muscle cramping and hydration and of course can lessen DOMS. Yay BCAAs!
5. Eat glorious food!
It’s important to replenish your body after a tough workout, so make sure to dig into a nutritious meal and rehydrate after exercise. Protein, in particular, is key to ensuring best possible muscle recovery and growth, but your body is also craving some carbohydrates to replenish glycogen stores. So enjoy a well-rounded meal post workout and help your body to recover faster!
And that’s it, my top 5 tips for making the DOMS struggle a little easier! We hope some of these tips help ease the pain and help you recover faster than ever before.