If you have ever done strenuous exercise, chances are you have experienced waking up the next morning feeling sore. You know, the kind that makes you dread having to use the toilet for fear of sitting down. This muscle soreness, known as DOMS (delayed onset muscle soreness), is caused by unaccustomed eccentric stress placed on the muscles. This is why we typically experience it the worst when we have been inactive for extended periods of time or when doing a new type of physical activity. While it can be a deterrent against future activity, don’t let DOMS stop your progress! Here are 4 ways to ease muscle soreness to help get you moving again:

  1. Prepare your body – performing a dynamic warm up specific to the muscles you will be working will help to prepare your body for the upcoming stress of vigorous exercise. Warm muscles are less prone to injury. Alternately, while stretching post-workout will not prevent DOMS, it is important to stretch after exercising to prevent injuries due to tight muscles.
  2. Cold and Compression – There is evidence shown to prove benefits of cryotherapy for DOMs. Cold-water immersion followed by compression post exercise has shown to reduce general and localized muscle soreness and inflammation (Conolly et al.). Similar to how you would typically treat an injury, this combination can help ease discomfort in those hard-worked muscles!
  3. Supplements – Research has shown that BCAAs (branch chain amino acids) are effective in decreasing the effects of DOMs and muscle fatigue when taken prior to exercise (Watanabe et al.). BCAA supplements are normally found in powder form that dissolves in water and are easily found at most health and wellness shops.
  4. Get moving – while it can be incredibly tempting to just lie on the couch, staying sedentary is one of the worst things you can do when recovering from muscle soreness. Light exercise is proven to be one of the most effective treatments for DOMs, as it allows for increased blood flow to the muscles, as well as endorphin release which dampens the sensation of muscle soreness (Cheung et al.).

by Megan Denholm

Megan is a Bachelor of Kinesiology graduate from the University of Alberta. She is a CSEP-CPT certified Exercise Specialist with the MacEwan University Sport and Wellness fitness team.