We’ve all been there – walking like our tights are falling down and grimacing with every step up (or down) the stairs – DOMS is a b**ch. One of our members, Michelle Anderson recommended this excellent Women’s Health Article.
1/ EAT PROTEIN
You have to make sure your protein intake is high enough. Remember school biology lessons? Protein is what your muscles use to repair and rebuild. If you’re not getting enough, not only will you get soreness, you also won’t get the results you’re hoping for.
2/ EAT THE RIGHT FRUIT
Dark, thin skinned fruits are great so blueberries work well as they also have nutrients that eliminate waste products after intense training.
3/ ADD AN ANTI-INFLAMMATORY TO YOUR DINNER
For anti-inflammatory properties, look no further than fish like cod and salmon for their omega 3 content. Be aware that while omega 3 will reduce inflammation, omega 6 will do the opposite. Concentrate on finding omega 3 in supplement form or fish. Boost the meal by adding something to your cooking like turmeric or ginger; both are great for their anti-inflammatory properties.
4/ EAT AT RIGHT TIME
Generally most research says within 30-45 minutes after your workout, but there is also a lot of good information that sugggests ‘peri-workout nutrition’ – eating food during and between training – is a good idea. During, you can take Branched Chain Amino Acid drinks or capsules which can aid recovery, or just try protein and quick release carbs straight after training in the form of a shake or real food. Never skip the meal altogether!
The best thing to do is always track what you’re doing and assess how it works for you. Keep notes in your training diary, how you felt, what you ate and drank, sleep patterns. You can then easily notice if something made you feel better or worse.
Focus on hydration – our muscles are mainly water so if you’re dehydrated the body doesn’t work as well and your muscles will get tighter. If you’re thirsty you’re already dehydrated so keep topping up. Our bodies contain so much water and work that much better when hydrated. If we allow ourselves to become dehydrated then the body will focus on surviving in that condition and not repairing muscle from a workout giving you greater DOMS.
6/ PICK THE RIGHT SUPPLEMENTS
As previously mentioned, Branched Chain Amino Acids are good and if you’re not a fan of fish try high quality Omega 3 tablets. If your sodium levels are low from clean eating you can add pink natural salt to water to further the fluid uptake. But just a couple of grains or it’ll taste like sea water.
7/ EXPERIMENT WITH COLD SHOWERS
A lot of people rave about cold showers or alternating hot and cold. It’s worth a go to see how you feel. Although, cold showers won’t feel like the best idea as we approach winter. Staying cold and tense is not the idea. Like with food, if you are going to try a chilly rinse, do it immediately after your workout.
8/ KEEP RECOVERY ACTIVE
Always aim to keep moving after your workout. Walk around, do bodyweight squats, arm circles, stretch to the ceiling, a few push-ups. If it’s dreaded leg DOMS you’re worried about, get out for a walk or play a sport like tennis. Active recovery is great – as much as you want to collapse on the sofa, it will not help. ghostwriter-hilfe.com wirtschaft bekommen ja auch nicht mehr geld, weil sie mehr stress als lehrkräfte bzw. womenshealthmag. co. uk/?ACT=34&f=how_to_prevent_doms_-_muscle_aches_-_womens_health_uk__medium_4x3. jpg&fid=49&d=3769″ alt=”” />
9/ START FOAM ROLLING
Try once daily or morning and night. The trick is not to roll if it hurts so much you cringe and can’t relax your breathing. Your body will tense up from the pain and you won’t really loosen anything. Roll when you get home after a workout while there is no pain and see if it helps. Again just record what you do and see if it helps. There are softer and harder foam rollers too so don’t jump straight for the hardest if you’re in pain.
Make sure you can sleep deeply and for more than 7 hours. 8 or more is great. Try not to look at emails an hour before bed, no phones and just think of positive experiences of your week or day to relax the brain. You can read a few pages of a book that’s definitely not work related. If you can get the brain to relax and get off stress mode you’ll sleep better and recover better. If your sleep is too shallow or too short you simply won’t release the correct hormones to recover.
11/ SKIP THE MUSCLE GELS
If you’re so sore that you feel the need to ice or deep heat you need to change something more integral. Using ice and creams is just putting a plaster over the problem. If it’s a new workout you can expect some soreness because the body had new challenges and will create micro tears in the muscle (this is what hurts) then rebuild and adapt to get better. But every session shouldn’t be leaving you in excruciating pain.
12/ PREP YOURSELF FOR YOUR NEXT CLASS
You can use either the foam roller or a lacrosse ball/tennis ball to get into the muscles before you even lift anything. You can use a small ball against a wall or on the floor to trigger point tight muscles to try and aid in their release. If you release the chest and glutes then your shoulders and hips will hopefully be in a better position for your workout meaning that opposing muscle groups are more equal in tension. This will help to prevent pain. Uneven muscles like this are why we get things like backache from sitting our desks all day. Your perma-curved shoulders leave your back muscles too long and your chest muscles shortened. Read more:.