We’ve all been there – sore, aching muscles the day after a hard workout. Especially if you are starting a new program, the fact that you can hardly roll out of
bed because your legs are so sore can really derail your motivation to stick to exercise. Taking steps to help recover from and prevent soreness can get you back in motion in no time! The most important thing to remember is that stopping is not going to do you any favours. Get back in motion and your muscles will thank you! Here are some other ways to combat DOMS (delayed onset muscle soreness):
- Prep for success – perform a dynamic warm up specific to the muscles you will be working. This will help to prepare your body for the upcoming stress of vigorous exercise. Warm muscles are less prone to injury.
- Chill out – There is evidence shown to prove benefits of cryotherapy (brrrr) 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!
- Supplement your recovery – Research has shown that BCAA’s (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, not to mention they come in a variety of delicious flavours!
- Don’t walk away – as tempting as it can be to head back home to the couch as soon as your workout is over, make sure to finish your workout with a stretch. While static stretching will not prevent muscle soreness, it can help in keeping our muscles mobile and reduce tension which can speed up recovery.
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.
