How to Get Rid of DOMS Quickly
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If exercise is part of your daily routine, surely at some point you had to deal with Delayed Onset Muscle Soreness, also known as DOMS. This muscle pain occurs because of the micro-breaks of muscle fibres and can become very annoying during the day and hinder your training. Although DOMS can be a bit difficult to relieve, there are some natural remedies and steps you can take into account to get rid of DOMS quickly and recover sooner than you thought. Keep reading because in this OneHowTo article we explain everything you need to know how to deal with those muscle aches.
Steps to follow:
DOMS refers to the muscle soreness you feel after working out. This happens because of micro injuries that occur in the muscles during physical training or during an activity involving overexertion. DOMS is the natural ability to wear down the body, and it must be healed with good food and rest so that the fibres are rebuilt.
There are many remedies to contemplate but let's start with the basics: prevention. First, it is important not to give everything up in the early days, it is best to go slowly getting used to the new activity. If you are new to the gym and the first day you start working out very hard, it is possible that you'll experience very serious DOMS the next day. This soreness can be very painful and put you off training the next time. Therefore, it is essential that you take it slowly and you start with simple exercises. Note that you might still experience DOMS even if you haven't done a lot of exercise. However, this experience won't be too painful and you'll be able to get rid of it with the tips in this article.
The tips in this article will make your discomfort more bearable. Obviously, none of these tricks are magical and they will take away the pain instantly, but they will help to relax your muscles and speed up the recovery process.
It should be noted that staying hydrated is crucial as well. Drinking plenty of water before, during, and after your workouts can help maintain muscle function and accelerate recovery. Proper hydration ensures that your muscles receive the nutrients they need and helps flush out toxins that may contribute to soreness.
Water with lemon and sugar. This is a very simple and easy homemade trick. Add some sugar and a few drops of lemon juice to a glass of water. Stir and then it's ready to drink. This remedy helps the circulation of blood in your muscle fibres, which will help you recover faster.
In addition to lemon, incorporating other citrus fruits like oranges or grapefruits into your diet can provide vitamin C, which plays a role in collagen production. Collagen is vital for maintaining the integrity of your muscles and repairing tissue damage.
Shower with warm water. The use of hot water in the affected area accompanied by a small massage to activate blood circulation can help reduce muscle soreness. And to reduce inflammation, end the shower applying cold water on painful areas.
For those who have access to it, alternating between hot and cold water therapy, known as contrast bath therapy, can offer even greater benefits. This method helps in reducing inflammation and swelling by causing the blood vessels to dilate and constrict, effectively pumping out wastes from muscle tissues.
Massage with lavender oil. Aromatherapy and essential oils have a relaxing effect which comes in handy for your muscles and relieve discomfort after exercise. In this case, you have to mix oil with drops of essential oils like lavender and then massage the area gently so that the product can be fully absorbed.
Additionally, incorporating other essential oils such as peppermint or eucalyptus can enhance this effect. These oils are known for their anti-inflammatory and analgesic properties, providing a cooling sensation that can soothe aching muscles.
Foods that are rich in magnesium. Eating more foods with a high content of magnesium will help you recover before because the muscles need this nutrient to return to normal. Some of the ingredients rich in this mineral that you can easily incorporate into your diet are nuts, green vegetables like chard and spinach, fruits such as apricots, avocados and papayas, soybeans and cereals.
Furthermore, including foods rich in omega-3 fatty acids, like fish or flaxseeds, can reduce muscle inflammation and promote faster recovery. Omega-3s are known for their anti-inflammatory properties, which can be particularly beneficial after intense workouts.
Respect rest time. It has always been said that the best thing to get rid of DOMS is to do lots of sport. This theory is wrong, since no muscle tears heal quickly by simply training the next day and embracing all the pain. If you do this you will make the recovery happen more slowly. It is recommended to withhold the muscles that have exercised for at least one day. After this time you can continue doing moderate physical exercise until you completely recover.
In addition to rest, consider incorporating active recovery techniques such as light stretching or yoga. These activities promote blood flow and flexibility without placing additional strain on the muscles, aiding in the healing process.
If the pain is unbearable you can also take non-steroidal anti-inflammatory drugs (NSAID). Drugs like ibuprofen, naproxen and acetaminophen can help you relieve sore muscles. However, don't use them for more than a couple of days as they might hinder the body's ability to self recover the muscles. Taking medicines to get rid of DOMS should only be considered as a last resort.
On the other hand, natural supplements like turmeric or ginger, known for their anti-inflammatory properties, can be used as alternatives to NSAIDs. These natural options can help alleviate soreness without the potential side effects of pharmaceuticals.
This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.
If you want to read similar articles to How to Get Rid of DOMS Quickly, we recommend you visit our Diseases & secondary effects category.
