How to recover from DOMS
Experiencing discomfort from DOMS and searching for ways to expedite your recovery? It's entirely normal to grapple with delayed onset muscle soreness (DOMS) when you venture into new exercises or ratchet up the intensity and weights in your workout routine.
DOMS typically sets in one to two days following your exercise session and may linger for up to five days, particularly in more intense cases. This soreness arises from resistance training, which results in microtears in muscle fibers, triggering inflammation and the accompanying discomfort. The severity of DOMS can vary, contingent on the degree of strain imposed on your muscles, but it's precisely through this process that we fortify and enhance our muscle structure, with the mended fibers emerging even more robust.
Post-workout recovery is just as pivotal as the workout itself. Rest days afford your body the opportunity to mend and replenish energy reserves, ensuring you're primed for your next training session. Here, we present some straightforward strategies to facilitate your recovery, sparing you from hobbling around in the aftermath of yesterday's strenuous squat challenge.
Prioritize quality sleep:
It might seem deceptively simple, but adequate sleep is indispensable. A lack of sleep can render you more susceptible to injuries, especially when pushing your body to its limits, as it can exacerbate muscle fatigue and amplify general muscle discomfort.
Incorporate stretching:
While many individuals stretch immediately post-workout, dedicating time to stretch on your rest days can be exceptionally effective. Stretching helps alleviate muscle tightness, preemptively mitigating the effects of DOMS before they fully manifest.
Utilize cold therapy:
In the event of intense pain, consider employing cold therapy. You can opt for an ice bath if the pain is severe, but a simple ice pack applied to the affected area can suffice. Cold compression aids in reducing inflammation and alleviating discomfort. This technique is also referred to as cold water immersion. Conversely, warmth can also contribute to DOMS recovery, which can be especially comforting during the colder months.
Engage in foam rolling:
Foam rolling emerges as a potent muscle recovery technique. These rollers effectively target knots and sore spots within your muscles, facilitating myofascial release. This technique involves applying pressure to tight spots, eliciting the stretch reflex in muscles, augmenting blood circulation, and ultimately softening muscles while diminishing inflammation.
By incorporating these strategies into your post-workout regimen, you can expedite your recovery from DOMS, ensuring you're prepared for your next fitness endeavor.
