Delayed onset muscle soreness (DOMS) is a prevalent phenomenon that can occur after any sort of fitness activity. Essentially, any exercise that you’re unaccustomed to or inadequately prepared for, that is. As a natural by-product of intense lifting, movement, or exercise, it should be no surprise or delight to discover yourself super sore for a day or two. You may feel pain in places that you have never even felt before.
That being said, there are applicable methods to lighten up the load and reduce the downright horrible feeling of DOMS over time. Let’s take a closer look at these strategies. Here are the most effective ways to minimize delayed onset muscle soreness.
Know and Be Aware of Your Own Limits
Most muscle pain stems from challenging exercise that your body isn’t used to. If you’re newer to a particularly robust activity—or are recently on a fitness kick—consider your current limits. Pushing yourself certainly helps to make progress towards your goals. Yet, overdoing it can cause more premature harm than good.
Recognizing DOMs symptoms isn’t an instant indication of a “good workout.” Rather, muscle aches are simple markers of overexertion. You need to be patient and gradually build yourself up to the level you’re shooting for. Trust the process and go easy on yourself during those initial sessions. You’ll get there.
Active Recovery: Perform Restorative Movements
Keeping movement in mind is another effective way to minimize delayed onset muscle soreness. Before lying down on the couch or sulking over the aches and pains, remember how active recovery aids the healing process. Light and low-intensity exercise activities help to keep nutrient-rich blood flowing and muscles actively functioning.
Focus on performing gentler, restorative movements such as brisk walking, simple swimming, basic biking, or yoga stretching. Don’t forget a cool-down phase, proper hydration, and good fuel for the task.
Get Familiar With Self-Massaging
Athletes, fitness enthusiasts, and daily gym-goers commonly utilize self-myofascial release therapy. This nifty and effective massage method is more than a mere trick of the trade. Applying pressure to specified trigger points helps to release muscles tightness and alleviate DOMS aches and pains. The key objective is to bolster oxygen-rich blood flow to your muscles for boosted mobility and routine functioning.
If you’re in the market for a trigger point tool, consider the utter dexterity of Mobilization Magic. Developed by a professional physiotherapist, this self-massage tool helps you target knotty trigger points and magically soothe the soreness away. Learn more on our website about the efficacy of the MMT. Happier muscles—and a happier self—await!