Feeling Sore? Let's Tackle DOMS Together with our 7 Top Tips!
So, you've just crushed an intense workout, are feeling like an absolute champ... until the next morning hits, and you can barely lift your arms without wincing in pain. Yep, we're talking about that delightful sensation known as Delayed Onset Muscle Soreness, or DOMS for short. Take in a breath, we know it all seems pretty bleak at this point… But fear not! We've got your back (and your quads, and your biceps) with our seven top tips to combat DOMS and get you back to feeling like the rockstar you are.
But first, let's quickly chat about what this DOMS is actually all about. Picture this: you've pushed your muscles to the limit during a killer workout. As a result, microscopic tears occur within your muscle fibres, causing inflammation and soreness. This usually kicks in about 24 to 48 hours post-workout, leaving you hobbling around like a newborn giraffe. Ouch, right?
Well, it doesn’t have to be!
Here are 7 Top Tips from our expert trainers to bid your DOMS farewell:
- Gradual Progression is Key: Remember, Rome wasn't built in a day, and neither are those muscles. Gradually increase the intensity of your workouts to give your muscles time to adapt and minimise the risk of DOMS knocking at your door.
- Proper Warm-up and Cool-down Rituals: Definitely do not skip those warm-up and cool-down sessions, RUMBLERS! They're like the warm hug your muscles need before and after a tough workout. A dynamic warm-up gets the blood flowing and prepares your muscles for action, whilst a gentle cool-down helps to flush out those nasty toxins and reduce muscle tension. If you’re running short of time, take your first workout round easy by opting for weights that you feel are manageable or better yet, try with no weights at all! Low Impact Alternatives: Sometimes, your muscles need a break from all the high-intensity action. Consider switching things up with a spin sesh, a mat-based yoga class or another holistic mind-body session in our Humming Studio. These low-impact options provide a gentler workout whilst still keeping you moving and grooving.
- Stretch it Out: Flexibility is your friend when it comes to combating DOMS. Incorporate dynamic stretches into your routine to improve flexibility and reduce muscle stiffness. Important side note: Don't forget to show some love to those major muscle groups – they've earned it!
- Hyperice Your Recovery: Say hello to our not-so-secret weapon against DOMS – the Hyperice Recovery Massage Guns! These bad boys deliver percussive massage therapy that helps to break up knots, increase blood flow, and speed up muscle recovery. Plus, they feel like a mini spa session right in the comfort of our studio.
- Stay Hydrated and Nourished: Hydration and nutrition play a crucial role in muscle recovery. Drink plenty of water to stay hydrated, and fuel your body with a balanced diet rich in protein, carbs, and antioxidants. Your muscles will thank you later!
- Listen to Your Body: Last but not least, always listen to what your body is telling you. If you're feeling overly fatigued or experiencing persistent pain, it's okay to take a step back and give yourself some much-needed rest. Your muscles will thank you for it.
So there you have it – our seven top tips to combat DOMS and keep you feeling like the superhero you truly are.
Remember, a little soreness is just your muscles reminding you that they're getting stronger. Embrace it, own it, and then show DOMS who's boss!