Delayed onset muscle soreness, also known as DOMS, is a common phenomenon for both novice and well-seasoned athletes. DOMS often occurs one or two days after exercising. The symptoms can range from some bodily discomfort to debilitating muscle pain, and it can affect your physical performance. Here are a few top tips to help you prevent delayed onset muscle soreness.
Warm Up Before a Workout
Before jumping right into a session, you should always warm your body up first. This stage should always be factored into a workout as it helps physically and mentally prepare you for your session. A good warm-up preps your body for heavy exertion increases your heart rate and improves oxygen flow to your muscles. Furthermore, a warm-up can improve your range of motion and help you move more freely. This stops you from overexerting your body and developing muscle soreness.
Complete Your Exercises Properly
Those who tend to stick to repetitive routines at the gym or at home should take the time to learn how to perform each exercise properly. Paying attention to your form during repetitions will make exercising more efficient, which will help you get the most out of your session. Not to mention, completing exercises properly can stop you from developing injuries and negatively impacting your progress toward your fitness goals.
Massage Therapy
Massage therapy, conducted by a qualified therapist, is one of the best preventative treatments for muscle soreness and sports injuries. Professional athletes can attest to the healing properties of a sports massage after and before a workout. Sports massages help increase blood circulation and encourage the system to produce lubricants which improves flexibility. Health by Science offers high-quality sports massages in Edinburgh. In addition to sports massage services, they also provide personal training and physiotherapy.
Rest Days are Vital
After a week of working out, it is important to schedule a rest day to recuperate, whether you feel like you need it or not. Adrenaline after a good workout can encourage you to exercise more, but overworking your body can lead to muscle soreness. Take a break from exercise at least once a week so your body can recover. Not only can rest days alleviate soreness and pain felt from exercise, but it also allows your body to repair and build muscle. A break from exercise will also allow your body to replenish its glycogen stores, which will help prep your muscles for your next workout and reduce fatigue.
Remember to Cool Down After Your Session
Once a workout session is over, it is important to remember to cool down. This stage of a workout should be factored in after every session, as it can make a significant impact on your recovery. During a cool down, you should focus on slowing your heart rate down and getting your breath back to normal. Gentle stretching will relieve cramps, enhance your range of motion in your joints, and help lower your chance of developing DOMS.
