If you had a great training session but then can’t get up the next day due to your body aching, you may be suffering from delayed onset muscle soreness (DOMS). DOMS usually indicates you have successfully pushed your body to the limit by either varying the intensity or frequency of your workouts.
DOMS tends to occur approximately 12-24 hours after a workout, with a peak period occurring between 24-72 hours. It may be tough to get over such a period, especially if you’re a newcomer to the gym. Follow these quick tips to get back moving again and relieve your muscle aches.
Eat anti-inflammatory and antioxidant foods
Several studies have shown that nutritional profiles of certain foods can significantly reduce muscle soreness. Supplement your post-workout with a shake containing fruits such as watermelon, cherries, and pineapple to relieve muscle aches. If you’re still feeling sore, consider taking curcumin (a natural anti-inflammatory and antioxidant compound found in turmeric) to effectively speed up your recovery process.
Apply light heat therapy
Another excellent way to reduce pain is to apply moist heat immediately after exercise. Best methods would be to use damp towels, heat packs, or simply a warm bath. Heat your muscles for several minutes while gently massaging affected areas. However, be careful with heat treatment as prolonged usage can not only cause burns, but also further inflame muscles.
Do stretches or get a massage
Gentle pressure can relieve muscle tension and boost blood flow in affected areas.
Trick your body
Probably the most common way to get rid of muscle soreness is to simply keep moving and do light exercises. For instance, if your shoulders are sore, try swimming for a few minutes and then target a different muscle group in the gym. This is why it’s important to split up training different muscle groups throughout the week so you could be still hitting the gym while your other muscles recover.
Make time for rest
Finally, another method is to simply take some time off from the gym. Remember that you don’t want to run the risk of injuries. Try to take it easy and dedicate a specific day to a recovery period while still following your diet. The gym will still be there when you get recharged.
That's it for today's post! If you're a newcomer to the gym and need feedback on your daily routine, you may be interested in our personal training services on the Guelph Personal Trainer homepage.