DOMS is a common phenomenon that occurs after a new or intense exercise routine. It usually sets in 24-48 hours after the workout and can last for a few days. The good news is that DOMS is a sign that your muscles are adapting to the new demands placed on them, which means you’re making progress towards your fitness goals. However, the soreness can be uncomfortable and may even interfere with your daily activities. Here are a few tips to help you manage DOMS:
- Stay hydrated – Drinking plenty of water before, during, and after your workout can help flush out any toxins that build up in your muscles during exercise. Staying hydrated can also help reduce inflammation and soreness.
- Get enough rest – Rest is crucial for muscle recovery. Make sure you’re getting enough sleep and take rest days to give your muscles time to recover.
- Warm-up and cool-down – Properly warming up before your workout and cooling down afterward can help reduce the severity of DOMS. A good warm-up can increase blood flow to your muscles, making them more pliable and less prone to injury.
- Massage – Massage can help improve blood flow to your muscles and reduce soreness. You can use a foam roller or get a professional massage to help with recovery.
- Take an Epsom salt bath – Epsom salt baths can help relax your muscles and reduce inflammation. The magnesium in the Epsom salt can also help with muscle recovery.
- Gentle exercise – Light exercise, such as walking or yoga, can help increase blood flow to your muscles and reduce soreness.
Remember, DOMS is a natural part of the muscle-building process. By following these tips, you can manage the soreness and continue to progress towards your fitness goals. At K1 Fitness, we believe in the importance of proper recovery and can help you develop a workout plan that takes into account rest and recovery.