DOMS: Delayed Onset Muscle Soreness
ā
Recovering after a workout is the most common question asked by most of my clients. DOMS is a very common muscle pain you experience post 12-24 hours of workout and can sustain to 1-3 days post-workout. I personally kind of love this pain but it could sometimes get really bad.
The most common reason is an intense workout. It happens when lactic acid is used by your muscle for fuel in the absence of oxygen.
How to reduce DOMS:
1. If you going to be putting your body under tension they need to be adequately warmed up. Warming up supply enough oxygen to the muscle and prepare your body for the workout.
2. After a workout involving static stretches can reduce injury and improve oxygen and nutrient
delivery to our muscles.
3. Including massage or a hot or cold shower does help in recovery.
4. Water intake and regular rest between workouts can reduce the effect of DOMS.
5. Light cardio workout can supply more oxygen to muscles promoting recovery.
6. Good protein intake helps in the recovery of damaged or torn muscles.
7. Foam roll indeed helps in relief from pain
8. Adequate rest or sleep promotes recovery.
If DOMS is really restricting to your workout stick to low-intensity workouts until you recover which will also ensure a faster recovery.
Have you ever experienced DOMS? After what kind of workout? Do share in the comments below.
Comments