Delayed Onset Muscle Soreness Prevention and Relief
by Samantha Coogan, MS, RDN, LD
Delayed Onset Muscle Soreness (DOMS) is the feeling you typically get the morning or two after a workout. Your muscles take some time to feel the intensity of your previous day’s workout. That’s why you can usually do 100 lunges without thinking about it, then regret it for the next two days. But here are some ways to prevent excessive soreness and relieve some of the aches (because it’s still a good thing to be sore).
Be sure to eat a pre-workout snack.
• Go for a low-fat, higher carb snack and then add in some whey protein isolate to maximize protein synthesis and prevent protein breakdown before your workout even starts (having protein already available will make post-workout recovery easier – timing of protein is super important).
• 1 scoop of whey protein isolate with a handful of berries or a piece of fruit is usually a great pre-workout snack.
Warm up and cool down
• Stretching and slowly warming up and cooling down will prevent you stressing and overtaxing the muscles and heart.
• This includes foam rolling to help lengthen the muscles.
Stay hydrated
• Keep yourself hydrated during your workout by taking a water break every 15 minutes.
Replace Electrolytes
• If you’re a heavy sweater (like me), be sure to replace your essential electrolytes (sodium, potassium, phosphorous, etc.) as they regulate heartbeats, muscle contractions and nerve function.
• Do this by consuming seeds, citrus fruits and green leafy vegetables and pink Himalayan sea salt.
Eat a Post-Workout Snack
• Go for about a 3:1 carb-to-protein ratio to help restore lost nutrients and replenish glycogen stores.
• You can do this with a Greek yogurt, berries and a drizzle of honey.
Get a Deep Tissue Massage
• This will help break up knots and increase circulation.
• Warning, it will be a painful session, but you’ll feel amazing in the days following.
• Massages are necessary for proper recovery to help break up scar tissue.
Take a Cold Shower
• Colder showers help reduce inflammation to the muscles.
