5 Ways To Deal With D.O.M.S.

by Allen Gil December 27, 2014

5 Ways To Deal With D.O.M.S.

Photo Credit: i.huffpost.com

Do you ever feel super sore after a workout?

Maybe it's the next day, or even 48 hours after your workout, but sometimes there’s no way around feeling sore.

We all tend to get sore muscles at some point, it just comes with the territory.

Maybe it was

  • after your first workout of a new strength training program,
  • a new cardio program
  • or after a long gap away from the gym.

At any rate, its more than likely D.O.M.S.: Delayed Onset Muscles Soreness. 

DOMS is caused due to increased progression of overload on the area of muscles worked during an intensive training.

DOMS never feels good, and please understand that muscles soreness does not equal muscle growth.

Well, now that we agree that DOMS isn't fun and sometimes inevitable, I'm going to give you a few effective ways to help you deal with that muscle soreness.

  • Foam Roller

A foam roller basically is a tool to give your muscles a massage. 

A foam roller all help loosen up your muscles and relieve some of your pain.  Try foam rolling to warm-up and as a recovery tool.

DOMS roller

  • Hit the Gym/Get in a Workout

Wait… what?

Isn't that how you got sore in the first place?

Yes… but if your legs are sore, try going for a light jog or do some body weight lunges and/or squats.

The idea behind this is to work the same muscle group within 24-72 hours of your DOMS period. 

Try doing the same exercise with less or no weight, the progressive training method.  Using your sore muscles will get the blood flowing, moving nutrients to your muscles, which will help with recovery.

But don't go crazy, keep it mild.

DOMS run

  • Feed Your Body

Try eating protein after your workout. 

Getting the extra protein will help your body recover faster.

  • Blueberries,
  • protein shakes,
  • and even a meat source,

will help with soreness and are full of antioxidants which will help with the pain.

DOMS smoothie

  • Hydration

Drinking plenty of water can help flush out toxins from your body and prevent dehydration, which can make muscle soreness even more painful.

While there is no consensus on how much water you should drink, somewhere around 1/2 your body weight in ounces of water per day is a good starting point.

DOMS water

  • Pain Relievers

Consider taking aspirin or ibuprofen as these are quick ways to alleviate the symptoms of DOMS.  They help reduce some of the swelling in the joints and muscles that cause some of the soreness.

This should be your last resort.

DOMS pills

Other treatments such as ice, cold baths, Epsom salt baths, and gentle stretching, may help speed up recovery as well ... but some of these are still up for debate in terms of their effectiveness with DOMS.

So the next time you are sore and are cursing under your breath when you are climbing the stairs, try using one of these ways to get rid of muscle soreness!

Allen Gil
Allen Gil


Leave a comment