3 Strategies To Reduce Delayed Onset Muscle Soreness

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Delayed onset muscle soreness (DOMS) is the soreness in the muscles often felt after exercise. Although the condition is uncomfortable, it can also compromise a workout program and may prevent a person from sticking to their workout program. There are several ways you can reduce DOMS and stay motivated to continue exercising.

Nutrition And Supplements

Your nutrition and supplement use can aid in muscle recovery and reduce the instance of DOMS. Although pre-workout nutrition is important, post-workout nutrition is more important. Post-workout, the combination of carbohydrates and protein is the most effective. Most people opt for a post-workout shake because it digests faster than food. Branch chain amino acids (BCAAs) should be included in your post-workout meal or in supplement form. The easiest way to consume BCAA is by mixing the powder with your post-workout shake. You should also pay attention to your nutrition in subsequent meals afterward by including sufficient protein and carbohydrates.

Cold Therapy

Cold therapy also works to reduce DOMS because the cold temperature reduces inflammation that is responsible for soreness. There are several ways to incorporate cold therapy, depending on what is accessible to you. Some people opt for a cold water or ice bath shortly after the workout. It helps if you can soak in a large tub with water and ice up to your neck. Another option that is sometimes found in fitness centers is cryotherapy. During cryotherapy, you enter a chamber where liquid nitrogen is used to keep the chamber cold. The amount of time you stay in the chamber will depend on your tolerance. Usually, a few minutes is sufficient enough to provide benefits.

Infrared Sauna

Infrared saunas are much like a traditional sauna, but instead of sitting in a steamy room, the infrared light heats your body. An infrared sauna may be preferred to a traditional sauna because the infrared lights do not require as high heat as steam to be effective. Therefore, you may find it is more comfortable to sit in the sauna for a longer period. Additionally, the infrared light provides more direct heat to the body. Since the infrared light is able to penetrate deeper within the tissues, it is good for muscle soreness and other musculoskeletal pain. An infrared sauna may be the best option to use after soreness begins to reduce the intensity and duration of DOMS.

DOMS is a common consequence of intense workouts, but it does not have to limit your ability and motivation to engage in subsequent workouts. Using a combination of preventative measures and treatment once DOMS begins can help reduce or eliminate the problem.