After a tough workout, it’s not uncommon to experience some muscle soreness. This is known as delayed onset muscle soreness (DOMS) and is caused by microscopic tears in your muscle fibers. While DOMS is usually harmless and goes away on its own within a few days, there are a few things you can do to reduce it and speed up your recovery.
1. Warm up properly. A good warm-up helps to prepare your muscles for exercise and can help to reduce the risk of DOMS. A warm-up should include dynamic stretches, such as arm circles and leg swings or performing the exercise you are about to do at lighter loads.
2. Cool down properly. A cool-down helps to reduce inflammation and improve blood flow to your muscles. A cool-down can include performing gentle movements or exercise at lighter loads and lower intensities. It can also include some stretching or foam rolling.
3. Get enough fluids. Staying hydrated helps to flush out waste products from your muscles and can help to reduce inflammation. Aim to drink plenty of water throughout the day, especially after exercise.
4. Eat a balanced diet. Eating a balanced diet helps to provide your muscles with the nutrients they need to repair and recover. Make sure to include plenty of protein, carbohydrates, as well as fruits and vegetables in your diet.
5. Get enough sleep. Sleep is essential for muscle recovery. Aim for 7-8 hours of sleep per night.
In addition to these tips, you can also try using ice or heat therapy, massage or compression garments to help reduce muscle soreness. If you experience severe or persistent muscle soreness, it’s important to see a physiotherapist to rule out any underlying conditions.
I hope these tips help you reduce post exercise muscle soreness and get back to your workouts feeling your best.
Here are some additional tips that may help:
- Gradually increase the intensity and duration of your workouts. If you’re new to exercise or haven’t worked out in a while, start slowly and gradually increase the intensity and duration of your workouts over time. This will help to reduce the risk of DOMS.
- Listen to your body. If you’re feeling pain, stop and rest or reduce the duration or load. Don’t push yourself too hard, as this can make DOMS worse.
- Take breaks. If you’re doing a lot of repetitive exercises, take breaks every 15-20 minutes to stretch and move around. This will help to prevent muscle fatigue and soreness.
By following these tips, you can help to reduce post exercise muscle soreness and get the most out of your workouts.
