How To Fight Delayed Onset Muscle Soreness (DOMS)

June 6, 2016

With a lot of new people taking classes at the gym to get in shape for the summer, I’m getting lots of questions regarding muscle soreness. Most of you feel amazing during the workout – and I must say you’re looking amazing, as well – and then later that night or 24-48 hours afterwards, you start feeling the pain, tightness, and soreness.

This is called Delayed Onset Muscle Soreness, or DOMS. Most fitness professionals or die-hard fitness buffs wear this soreness with pride, but the soreness can be annoying.

DOMS is most noticeable when you introduce a new training stimulus — a new activity, increased intensity or volume — or if you are new to physical activity in general.

There are a number of ways to help alleviate those “can’t make it up the stairs” or “I can’t raise my arms” symptoms. A sports massage is one good way to reduce the effects. The massage will move fluid and blood around in your body, which can help heal your muscles. Other ways to treat DOMS are foam rolling, contrast showers (alternating hot and cold water), Epsom salt baths, increasing your protein intake (to increase protein synthesis) and omega-3 (to help reduce inflammation), and of course SLEEP.

If you’re feeling DOMS, you can contact Clary Sage College to schedule a massage or comment below with any questions! The most important thing is DON’T QUIT exercising! Your body will adjust and become stronger in the long run!

By: Jill Spradlin