Top Tips on How To Reduce DOMS

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I am sure many of you have been there when you have done a killer session, and the next day you are in agony. It hurts to move any muscle, but just to top it off, it is even worse the next day.

So how can we start to take steps that will help reduce this pain, well here are my top tips for you.

1. Pre-workout Foam Roller

Doing a bit of foam rolling on the body part you are looking to workout, will really help to loosen the muscle and get the blood moving around it before you even begin exercising it. This will help prevent your muscle from suffering so much damage and soreness the next day, as it will be much more prepared for the stresses and strains you are about to put it through. Foam rollers can easily be found online or similarly in local sports shops.

2. Post-workout Massage

Now we all love a massage. But getting a massage post-workout will again really help loosen the muscles and prevent the muscle from being so tight the next day. If you can’t get yourself into a professional masseuse, this will be your chance to recruit the other half or failing that the foam roller will also do a job for you and your tired muscles.

3. Local Magnesium Spray

Now if you are a serious trainer, then this might be one thing that might really help you out. A local magnesium spray to the muscles you have just worked will provide the muscles with a supply of magnesium and zinc, to support optimal energy production and thus help exercise recovery and performance. Some also have added arginine and niacin to aid blood flow to the surface of the skin, resulting in a faster recovery process after training.

4. Active Recovery Sessions

If you are really feeling the pain in your muscles, then on a non-training day it would be useful just to keep them moving and keep the blood flowing around that area. This might mean a small walk or cycle following your leg day to help loosen them a bit and aid in that recovery process. Similarly, a light swim or some yoga can be really helpful as well, particularly for any creaky joints.

5. Eat Antioxidant Rich Foods

Foods that are rich in antioxidants have anti-inflammatory qualities. Since our workouts cause inflammation of the muscles, then trying to reduce that will really help with reducing DOMS. So for example, eating things like:

  • blueberries
  • cherries
  • cranberries
  • blackberries

 

These foods will really help you to reduce your soreness the next day.

6. Get Some Sleep!!

This one is a no brainer. It is imperative if you want to recover properly from each workout that you get some good shut-eye. Plus, we all know how much better we feel after a good nights sleep.