Delayed Onset Muscle Soreness: How to Prevent and Treat It

So you’ve been working out to maintain your fitness motivation, even as the days are getting shorter and darker. By focusing on measurable goals and relying on effective fitness tracking devices, you know how to stay on top of your workout routine. But it’s hard to stay motivated when you’re too sore to train! After a hard workout, delayed onset muscle soreness can be the worst part of your day. But what you do before, during, and after your workout can greatly affect how much soreness you experience in the days following your workout. This guide covers all aspects of delayed onset muscle soreness, from preventing it in the first place to dealing with it when it arrives and how to keep it from lasting longer than necessary.

Unsplash – CC0 License Reduce DOMS with CBD Supplements Supplementing with CBD, helps with muscle pain relief and reduces stiffness and soreness. The natural anti-inflammatory effect of CBD makes it an appealing addition to any workout routine. Before heading out for a workout, consider packing Delta 9 THC Gummies in your gym bag as a way to reduce delayed onset muscle soreness. Indeed, according to a recent study, cannabidiol can reduce the micro tears that occur in the muscle fibers as you train. This means you can effectively reduce post-workout soreness and carry on with your fitness routine. For maximum effectiveness, sports experts recommend combining supplements with topical CBD lotion. Reduce DOMS with Massage If you’re experiencing DOMS after a workout, consider getting a massage. The act of massage works on two fronts—it helps reduce inflammation so your muscles recover faster, and it stimulates blood flow, which flushes lactic acid away from your muscles. A post-workout massage will help with DOMS in a few hours. And try massaging yourself between your scheduled sessions—massage can reduce DOMS by as much as 50 percent within 24 hours of your workout. Massage guns can become a helpful addition to your gym gear if you are prone to soreness. Reduce DOMS with Active Recovery One study from the Journal of Strength & Conditioning Research suggests that active recovery may be the key to preventing delayed onset muscle soreness (DOMS) in the days after a hard workout. The takeaway? Stay active during your rest periods between sets, or opt for a cardio workout on days when you have weights or endurance training planned. What does active recovery look like? You can choose to head back to the gym and do sessions at a maximum of 70% intensity, so you can still lift weights if you want, for instance, but lighter than on your typical weight days. Alternatively, moderate intensity cardio workouts are a great way to keep your body moving. Reduce DOMS with Proper Warmups and Cool Downs To reduce delayed onset muscle soreness after a workout, be sure you are warming up with an appropriate routine. This involves general aerobic exercise, dynamic stretching for your major muscle groups, and maybe even a light jog. Your cool down should also focus on preventing unnecessary DOMS. Light cardiovascular exercise is best paired with static stretching exercises that isolate one or two muscles at a time. This will help prepare your muscles for the workout and cool them down after exercising. It can reduce the inflammation response and make soreness barely noticeable the next day! Reduce DOMS with Compression Activewear Delayed onset muscle soreness is an inflammatory response to the workout. It is a healthy response that is triggered by muscle development. Not feeling DOMS is not necessarily a sign you haven’t worked out enough, though. As your muscles heal themselves, they can swell, which is when fluid buildup and soreness occur. The solution? Wearing athleticwear that compresses your muscle to reduce swelling. Compression leggings and sleeves can keep the muscles constricted and tackle painful buildup and swelling. Change Your Diet What you eat and drink, especially in recovery, can have a direct effect on how well your body recovers. You’ve heard it before: Antioxidants can reduce inflammation, and analgesic ingredients have pain-killing properties. So, where do you find these miracle foods? Coffee is a must-have for DOMS as caffeine is a natural analgesic. Consuming one to two cups before a high-intensity workout can alleviate muscle soreness. A healthy diet is naturally rich in antioxidants. But athletes add tart cherry juice to their diet in the days before and after a workout. Indeed, tart cherries are rich in anthocyanins, a type of antioxidant that significantly decreases muscle inflammation. Not a fan of tart cherries? Red raspberries work too. The bottom line is that there’s no longer a need to let DOMS affect your workout motivation. You can actively reduce and control pain to get the most out of your fitness routine.