![]() Save your next dynamic HIIT workout or weights workout for when your body feels back to normal – your muscles need a little rest before you launch back into 100 burpees. "In fact, doing gentle low-impact cardio like swimming is the best active recovery," says Leah, who also advocates light stretching and a restorative yoga class. The latest research in the esteemed journal Brukner & Khan's Clinical Sports Medicine shows wearing compression socks significantly reduces DOMS. "It's best to wear compression socks as soon as you finish exercise and keep them on for 24 hours," advises Leah. You may not feel that sexy wearing them, but you will not feel that sore either – you decide what matters most to you. Leah recommends knee-high compression socks. Indeed there is, and you don't have to avoid the gym. Breathing deeply as you roll will make the treatment more effective." "Go slowly, rolling each limb in turn, from all angles. "Foam rolling can soothe sore knots and release tight trigger points in your muscle fibres," explains Leah. Start with every fitness bunny's best friend, the foam roller. ![]() Keep swapping between the two for 20 minutes." Leah's ultimate solution sounds a little like interval training: "Contrast water therapy – alternate a hot bath with an ice-cold shower. ![]() Many professional athletes swear by ice baths because the cold helps combat the muscular micro-tears from intense exercise. Or, if you're feeling seriously brave (that's code for "desperate"), sit in a cold bath for as long as you can grit your teeth. Search for Epsom salts in your pharmacy, next to the indigestion remedies – they're also used to treat bloating. You can also buy special magnesium salts, but they're three times the price for basically the same thing. One solution is quick and easy won't cost you much: pour a cup of Epsom salts in a warm bath.Įpsom salts are rich in magnesium, a magic mineral that helps widen your blood vessels to boost your recovery, and soak soreness from your muscles. But after 48 hours, you're definitely on the road to recovery." So it's normal for that creaky can't-get-out-of-bed feeling to get worse before it gets better. "As the hours pass, blood cells rush to the inflamed area to heal the soreness. "DOMS involves a temporary inflammation around your overworked muscles, which is the reason for the soreness," she says. It's actually all about blood flow and healing. Leah explains that DOMS is nothing to do with lactic acid, as it was once thought. But what on earth is going on in your body right now? ![]() "Delayed onset muscle soreness typically rears up within 24 hours of your exercise session, and peaks approximately 48 hours later," says Leah.īut the good news is, we've got some clever ways for shortcutting your DOMS hell. Why does DOMS feel even worse the day after the day after? "The soreness you're experiencing shows your fitness is progressing." "The whole idea of resistance training is that you're creating micro-tears in your muscles, so that they recover stronger and firmer," says Leah. But in fact, DOMS can be a sign that you did something right during yesterday's session. It seems unfair that pain is the reward for putting ourselves through a hardcore workout. "Even trained athletes get DOMS when trying something new," she says. You know the rare occasions when a footballer howls in pain because they're genuinely injured? They hobble in to Leah's Harley Street practice, Isokinetic, for help. "Delayed onset muscle soreness, aka DOMS, is stiffness and pain that you feel between 24 and 48 hours after doing high-intensity physical exercise that your body isn't accustomed to," explains registered osteopath Leah Hearle, who treats sports injuries in top athletes. It sounds like you've just got a naughty case of DOMS.īut what exactly does DOMS mean? And will that insane ache ever go away? All your questions are answered right here… But don't worry, your body will get back to normal, and it won't take too long. It's so bad that you can't even get your socks on. Yesterday you smashed your HIIT session, but today you can't walk, and the mere idea of dropping into a burpee makes you feel queasy. In this blog, freelance contributor Kieran Alger, explains everything you need to know about DOMS and how you can prevent it. Are you struggling to walk after your workout this week? Well, there's a good chance you're experiencing a case of DOMS, or Delayed Onset Muscle Soreness.
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