The aching pain that you feel 12-48 hours after a workout is known as DOMS, or Delayed Onset Muscle Soreness. It’s a result of microscopic tears within muscle tissues, which you create when you workout. The pain is the body’s way of signalling to you that repair work is going on and that you’d better rest. When the soreness disappears, your body is saying it’s ready to get back to it.

 

 

 

 

Just like the phrase ‘no pain, no gain’, many people actually enjoy this feeling as it’s an indication that they have worked hard and that the muscle will repair itself to a stronger state than the one it was in before they trained it, which leads to greater stamina and strength as the muscles recover.

 

In short, there is no way to avoid or eliminate DOMS, but you have to admit, there’s something supremely satisfying about knowing your efforts in the gym are working!

 

Tips to help reduce the effects of DOMS

Ensure you thoroughly warm up before and cool down after your workouts.

 

When trying a new exercise, start slowly and build up the weight/speed.

 

When muscles are in recovery mode they tend to tighten up. Slow and gentle stretching of the area will relieve that tight feeling and diffuse the pain. Foam rollers are good for this purpose.

 

Massaging a sore muscle can help reduce tightness while promoting blood flow, which in turn helps speed recovery.

 

A warm bath will loosen up tight muscles and improve circulation. Better circulation means more oxygen and nutrient-rich blood coming to the rescue of your aching muscles.

 

Try a post-workout protein shake. According to the Whey Protein Institute, whey protein is a high-quality protein source that’s easily digested by the body. Because it contains large amounts of muscle-building branch chain amino acids, whey protein is ideal for muscle recovery after a workout.

 

Use a split routine. By training different body parts on different days you will still be able to get back in the gym even when one area of your body is recovering.