Tips For Managing DOMS (Delayed Onset Muscle Soreness)

Have you ever experienced intense soreness or stiffness in your muscles about 24 to 48 hours after an intense workout? This phenomenon is often referred to as DOMS, or delayed onset muscle soreness, and is a result of tiny, microscopic tears in your muscle fibres as a result of high intensity exercise, particularly a new or more intense form of exercise than your body is used to. Our Chartered Physiotherapist Leroy McEvoy is here to share his top 7 tips for DOMS recovery - check them out below!

Delayed onset muscle soreness (DOMS) can be uncomfortable, but there are several strategies that can help alleviate the symptoms and speed up recovery. Here are some tips for recovering from DOMS: 

1. Rest & Recover

   Allow your body sufficient time to recover. This may involve taking a day off from intense exercise or focusing on different muscle groups to give the affected muscles time to heal. 

2. engage in Gentle Exercise

   Engaging in light, low-impact exercise such as walking, swimming, or cycling can help increase blood flow to the affected muscles, which may promote faster recovery. 

3. Massage the affected area

   Gentle massage of the affected muscles can help to alleviate soreness and improve circulation. Foam rolling is a popular technique for self-massage that can help reduce muscle stiffness and soreness. You can attend a chartered physiotherapist at any point if you have questions.   

4. fuel & hydrate

   Drink plenty of water to stay hydrated, and ensure that you're consuming a balanced diet with an adequate amount of protein to support muscle recovery. 

5. Try Heat & Cold Therapy

   Applying heat, such as a warm bath or heating pad, can help relax sore muscles. Cold therapy, such as ice packs or cold baths, can help reduce inflammation and alleviate pain.  

6. Stretch

   Engage in gentle stretching exercises to improve flexibility and reduce muscle tension. Be cautious not to overstretch, as this can exacerbate muscle soreness. 

7. Return to Exercise gradually

   Once the soreness has diminished, gradually reintroduce your regular exercise regime to allow the muscles to adapt and become stronger. 

Remember that everyone's body responds differently to DOMS, so it's important to listen to your body and adjust your recovery strategies accordingly. If you experience severe or persistent pain, it's always a good idea to consult with a healthcare professional such as a physiotherapist.