How to Combat DOMS ?
1. Make sure you warm up.
Getting your muscles ready for a work out is imperative to not only combatting DOMS, but injuries as well.
2. Have a little bit of caffeine prior to working out.
Caffeine is a vasoconstrictor, which means that it slightly constricts your blood vessels, therefore increasing circulation. A little bit right before a workout will help get the blood flowing in order to keep your muscles nice and oxygenated.
3. Eat a pre workout snack.
Having a little food in your belly will give you a little extra energy so your body uses it, instead of reaching into your muscles for that extra energy.
4. Stay hydrated!!!!
I could write an entire book on how important it is to stay hydrated, but I think we all already know. So just keep drinking water! If you sweat a lot during your workout, replace your electrolytes with something like a sports drink or water with added electrolytes. Personally, I am a big fan of pickle juice, but not everyone shares my taste, so a Gatorade will do as well.
5. Stretch after your workout.
I know we’re all on a time crunch. It’s hard enough to even get the workout in and then we have to race off to the office, home, kids, school, etc, but take a quick 5 minutes to stretch out the group of muscles you have just worked out to help the soreness.
6. Eat a post workout snack.
Something with protein and carbs to help restore some of the nutrients you’ve just burned off.
7. Eat a banana.
If your post workout snack includes a banana, great! If not, eat one later. Bananas have electrolytes and potassium, which help combat sore muscles.
8. Foam roll.
Whenever you can, whenever you have time, when you’re sitting in front of the TV at night, pull out your foam roller and get to work. We all dread it, but it increases circulation and works out knots to help keep your muscles nice and tender and help speed up the recovery process.
9. Go for a walk…
Or run, or hit a spin class, or yoga class, or pretty much any activity will help increase circulation to the area. Increased circulation will help decrease the soreness and speed up recovery time, so the soreness won’t stick around too long. It may seem like working out is the last thing you want to do when you’re sore, but it really does help.
We all want to stay active and healthy, so here are a few ways to help alleviate and hopefully prevent delayed onset muscle soreness. As always, if you have any questions regarding your health and fitness, please let me know. Keep active and healthy and I will see you out there!!! ?????♀️