What is DOMS?
If you’ve ever done any intense exercise without properly warming up and cooling down, then the chances are that you have experienced delayed onset muscle soreness (DOMS). Delayed onset muscle soreness usually occurs 12-24 hours post-workout when your muscles tighten and become sore. This is due to overtraining and overworking your muscles to the point of fatigue.
Microscopic muscle tears are great for when you’re looking to build new, stronger muscle cells. However, overdoing it can leave you feeling uncomfortable.
If you find yourself in discomfort or pain after exercise, here are some things you can do to help speed up your recovery.
-
Sports Massage
Sports Massage or Deep Tissue Massage is recommended for preventing and treating muscle strain. Deep tissue massage techniques can relieve both aching muscles and overactive minds. A sports massage involves the therapist applying pressure to the client’s body with their hands, arms, and body weight. You don’t have to have a muscle injury, aches, or pains to enjoy the benefits of a sports massage. There are plenty of reasons why they’re a popular choice, such as:
- Lower blood pressure
- Headache and stress reduction
- Relief from soft tissue injury
- Improved body posture
- Increase in serotonin and dopamine
- Relaxation
Whether you choose to have a course of treatments or simply go for a one-off massage. you’re sure to reap plenty of mental and physical rewards.
-
Rest & Recover
It’s not unusual for regular exercisers to feel guilty for taking time off. You should never feel guilty for allowing your body to rest and recover, as this can increase your exercise performance by allowing your muscles time to recover. Here are some benefits of taking time to rest and recover after your workout:
- Aids muscle recovery
- Prevents injury
- Better home, work, and fitness balance
It’s essential to allow adequate rest and recovery time to allow your muscles to repair, rebuild, and strengthen. Your body will thank you for it and you’re less likely to suffer from muscle strain.
-
Heat therapy
Increasing blood flow to your muscles using heat therapy can relieve muscle pain and reduce mental stress. The increase in blood flow delivers more oxygen, white blood cells, and essential nutrients which aids muscle in repairing muscular tissue. Heated blankets, hot water bottles, hot tubs, heat packs, and hot stones are all safe ways to apply heat to the body. Heat also has many psychological benefits such as blocking pain receptors and reducing mental stress.
These are some of the most natural ways to increase your body’s healing process after a workout to ensure pain is kept to a minimum. Not only are these great ways to treat muscle aches but they can also help to prevent injury from occurring, Taking the time to look after your well-being post workout will improve your sports performance and your overall fitness.
