If you have some new muscle soreness you’re not sure about and/ or are unfamiliar with the term ‘DOMS’ please do have a read of my previous blog ‘ DOMS 101’ before coming back for pt.2.
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Warm up & cool down
Warming up your muscles before a workout and taking a few minutes to cool down post workout can help prevent DOMS becoming a problem.
Move it
Whether you go for a light walk or get in a swim, some active recovery is a great way to help those tired muscles. It might feel tough to even get down the stairs now but keeping blood flowing helps speed up recovery.
Foam roll
Foam rolling or ‘self-myofascial release’ is a simple concept with really fancy name. Like a massage would, the roller applies pressure to certain spots on the body to help release muscle tightness or knots. (You’re looking for an oblong tube with a bumpy surface. Not my best description so might be better to ask staff at your gym if you have one). The aim is to move on, finding the tight points and easing them out. Remember to go slow and breathe.
Take a bath using Epsom Salt
A nice bubble bath can ease many stresses but after a tough workout using Epsom salt could benefit you a lot more. The salt dissolves in hot water, breaking down in to magnesium and sulphate helping flush out lactic acid build up and helps with muscle regeneration.
Eat
What you decide to fuel your body with pre and post workout will be what gives you energy for the workouts as well as reduce the DOMS that may come after. Carbs are going to fuel your workouts and refuel your energy supplies. Protein is essential for muscle growth and repairing those fibres exercising breaks down.
