How to Overcome DOMS

7 Tips to Overcome DOMS:

1. Foam Rolling and Stretching

2. Take a Hot Bath with Epson Salts

3. Recommended Supplements 

4. Foods that Alleviate Inflammation

5. Prioritize Rest & Recovery

6. Massage 

7. Don't Quit Doing What You Are Doing

1. Foam Rolling and Stretching

Even though foam rolling has a notorious reputation of hurting when you decide to do it, it's one of the best ways to press lactic acid out of your muscles. Self-myofascial release helps to release tension by reducing inflammation in the thin layer of tissue that surrounds the muscles. Foam rolling also helps you to increase blood circulation in the area that you are working on. It's a great way to reach deep into muscles that stretching alone can't address. Not only can regular foam rolling increase flexibility and mobility, but it has huge implications for increasing range of motion by helping relax the muscles and reducing swelling. Some people will foam roll before and after a workout to ensure that they can keep DOMS at bay. However, always ask a professional trainer or physiotherapist for proper technique on rolling or you can do more harm than good.

Stretching before and after a workout is also a great way to increase blood circulation, warm up cold muscles, and release tension. When we do muscular contractions during a workout, our muscles get shortened and have to be released so that we don't become stiff after a workout. Many bodybuilders struggle with mobility because they work their muscles hard but don't spend enough time stretching. 

When you do regular foam rolling and stretching, you will experience less DOMS but increase your flexibility and performance. 

2. Take a Hot Bath with Epson Salts

Hot bubble baths are wonderful for relieving stress after a long day. Adding epsom salts to the water can help you alleviate inflammation from a tough workout too. The magnesium content of epsom salts is absorbed into the skin when it is added to hot water. Magnesium is a mineral that can help you relax and soothe aching muscles. Heat increases blood flow to the muscle to help you let go of tension. It's recommended that you sit for at least 12-15 minutes in hot water to experience the benefits from epsom salts.

However, don't use epson salts if you have a broken skin barrier, wounds, or burns on your skin. Absorbing too much magnesium at any given time can cause nausea, cramping, and diarrhea.

3. Recommended Supplements

Tart Cherry Juice/Extract: contains a lot of nutrients and antioxidants that can reduce swelling and inflammation. There's evidence that drinking tart cherry juice can increase strength and reduce soreness. Tart cherry can be added to a smoothie after a workout to help reduce the breakdown of muscle tissue and speed up recovery as a result.

Branched Chain Amino Acids (BCAA): While BCAA's are found in food like meat, poultry, fish, dairy, eggs and plant-based proteins, adding some additional supplementation during or after a workout can help with reducing muscle damage from intense workouts. They are known to increase muscle growth by improving recovery times. They are also good at reducing muscle wasting and supporting liver health.

Protein Powder: Whey, Soy, Pea, and their isolates are now available at most grocery stores, not just nutrition retailers. There's no evidence that a protein shake does anything to speed up recovery or reduce soreness according to a study in 2019. However, protein is essential to building muscle. Combining protein powder with a tart cherry extract is a great option to get the benefits of both in one drink. 

Creatine: Research is mixed on whether creatine is effective at reducing muscle soreness. Many people will add creatine to their post-workout protein shake because it's a great supplement to repair muscle fibres after a workout. Creatine causes water to be pulled into the muscles to assist with rebuilding.

Fish Oil: This omega-3 fat has many health benefits including anti-inflammation properties and reducing muscle damage from exercise. Fish oil can also help build strength and increase range of motion. 

Remember, like with any medications, ask your health care provider if supplementation is right for you. Do your research on different brands and read reviews. Some supplements are better than others and you certainly don't need to sink hundreds of dollars a month into things that don't do anything. Any recommendations that we make here are from what we personally have experience with but they are not a substitute for speaking to your doctor.

4. Foods that Alleviate Inflammation

Pickle Juice: Aside from being delicious on a sandwich, pickle juice has properties that are known to reduce inflammation by sending sodium into the muscles to reduce cramps. In fact, some studies show that it is more effective than water in alleviating muscle cramps. Fermented pickles also contain probiotics which are beneficial for gut health. 

Turmeric: Adding this spice (curcumin) to your food, or creating your own version of "golden milk" can help reduce inflammation. It contains antioxidants in curcumin, a polyphenol that can be rubbed on topically as well to reduce muscle soreness.  

Salmon: Similar to the fish oil supplements mentioned above, salmon contains omega-3 fats which can help with DOMS by helping regenerate muscle after exercise. Salmon also contains Vitamin D and a healthy amount of protein.

Starchy Vegetables: We need carbohydrates to help repair muscles and brain tissue. When you workout, you deplete your stores of glycogen which is essential for athletic performance. Sweet potatoes, plantains, butternut squash and potatoes contain a lot of fibre which is great for your digestive tract. Adding a protein with these will help restore glycogen and assist with building muscle.

Eggs and Dairy: The best thing about your favourite breakfast food is that it contains a healthy amount of protein, essential fats, nutrients and vitamins that are key to muscle repair and recovery. Dairy is another great source of protein, carbs, and nutrients by improving post-exercise recovery and performance. Yogurt, milk, cottage cheese, and hard cheeses are a delicious way to help your muscles recover.

5. Prioritize Rest & Recovery

Working out daily is not recommended as muscles require time to rest and heal. Getting 1-2 rest days a week is enough for your body to recover so that you can push through your workouts harder. Overtraining can be hard on the body and lead to injury. For most people, working out 3-4 times a week is enough for maintaining muscle mass and building more. Things like brisk walking or cycling are easier to incorporate daily and require little recovery time. Remember to get 7-8 hours of sleep a night so that your brain can also rest and repair itself from the stresses of the day.

6. Massage 

Many of us have massage benefits that we forget to use up throughout the year. Try to book yourself in at least once a month on a maintenance frequency so that you can work out the knots and tension that build up. Post-workout massage is beneficial in increasing blood flow, reducing stiffness, improving range of motion, breaking down scar tissue, and repairing sore muscles. Remember to drink lots of water afterwards as your body flushes out lactic acid over the course of the day.

7. Don't Quit Doing What You Are Doing

Everyone will experience DOMS at one point or another and this isn't a bad thing. Continuing to train consistently will reduce the soreness and you will not experience it frequently. The first two weeks of a new workout routine are usually the toughest for muscular fatigue, stiffness, and soreness. However, by doing all the things recommended above, you will be on the road to recovery in no time.

Don't Let Muscle Soreness Stop you from Working Out

Many people who start on a fitness journey for the first time are shocked by the muscle soreness they experience after a workout. Since they've never used their muscles in a specific way like this before, the body is experiencing inflammation from muscle fibres tearing and starting the process of healing. This process can be painful for people especially if they are using improper form, lifting too heavy than what they should, and doing too much too quickly. 

Rage Fitness Personal Trainers are knowledgeable on movement mechanics and anatomy. They can help you stretch after a workout and show you the proper techniques to use a foam roller and other accupressure tools to assist your recovery. Book a physical assessment for $47+gst to get a report on actionable steps you can take to hit your goals, please call/text us at 1-825-945-7733, or fill out the online contact form today!