So, you’ve enjoyed your best workout in weeks and feel fantastic about the results you’re starting to see. And, then, bam; Delayed Onset Muscle Soreness kicks in, and you feel like throwing in the towel forever.
We’ve all suffered from those horrible aches and pain, but that doesn’t make them any less frustrating. Managing DOMS in an effective manner must be considered a priority. Here’s eight great ways to do it in style.
1| Improve Your Sleep Patterns
Sleep deprivation leads to an increased production of cortisol, otherwise known as the stress hormone. This will significantly hinder your recovery from the workout, which makes the threat of DOMS even greater. Be sure to turn off all screen technology for at least an hour before bed, and you should see positive outcomes.
2| Have a Cold Bath
You’ve seen professional athletes wax lyrical about ice baths. While you don’t necessarily need to go to the extremes, a few minutes in cold water is hugely beneficial. By constricting the blood vessels, you encourage the removal of lactic acids and other waste products, thus enabling a recovery minus the discomfort.
3| Stay Hydrated
Staying hydrated before, during, and after a workout is essential if you wish to avoid cramping and encourage faster waste removal. However, you must also remember to replace the electrolytes and salts lost through sweat. Otherwise, your body fluids will suffer from a chemical imbalance.
4| Focus on Mobility
When your body parts aren’t as mobile as they should be, the tightness can make the pains feel far worse than. We naturally lose a little suppleness as we age. Rather than generic stretches, you should invest time into ensuring that the right body parts possess the right level of mobility to reduce the physical stresses and aid your recovery.
5| Eat Anthocyanins
Nutrition is naturally a huge part of the challenge. Anthocyanins act as an anti-inflammatory while also increasing your blood oxygen levels. These two issues can significantly reduce the impact of DOMS symptoms. Cherries are perhaps the best example for a pre-workout snack, but there are alternative solutions too.
6| Consume Magnesium
Magnesium can be found in bananas, dark leafy greens, yoghurt, and peanuts. It is used during muscle contractions which is why supplying your body with the nutrient is so vital if you wish to prevent lactic acid buildups. If you aren’t getting enough magnesium through your natural food choices, daily supplements can be taken.
7| Focus on Micronutrients
Fuelling your body with protein shakes is great and bars is great, but it must not stand in your way of getting the right nutrients. Vitamins and minerals are equally crucial for your body’s ability to replenish itself after exercise. Choose a range of protein sources to get your B vitamins, amino acids, and other key nutrients.
8| Embrace Curcumin
Curcumin is a chemical found in turmeric and can be one of the greatest assets in your arsenal for several reasons. As well as its anti-inflammatory properties (which are shown to be as powerful as prescription medicines), it alleviates joint pains will effectively reduce fatigue and muscle soreness.
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