11th September 2023
The post-workout sensation of Delayed Onset Muscle Soreness (DOMS) can give gym users a sense of an effective workout but can also be a potential hindrance to progress. Recent advances in sport science have unveiled the intricacies of DOMS and offered valuable insights into effective recovery strategies that can help individuals navigate this common occurrence.
DOMS occurs as a result of microscopic damage to muscle fibres largely caused by eccentric (lengthening) contractions during exercise. While this discomfort is a natural part of the muscle-building process, understanding how to manage it is key. Research indicates that light aerobic exercise, such as brisk walking or gentle cycling, can help alleviate DOMS by increasing blood flow to affected muscles. Additionally, active recovery techniques like foam rolling or using a massage stick have been shown to reduce muscle soreness by enhancing circulation and breaking up adhesions within the muscle tissue.
To optimise recovery and minimise the impact of DOMS, proper nutrition and hydration play a crucial role. Studies suggest that consuming a post-workout meal rich in protein and carbohydrates can aid in muscle repair and glycogen replenishment. Staying hydrated supports metabolic processes essential for healing and reduces the risk of exacerbating muscle soreness. Furthermore, prioritising adequate sleep is paramount, as it is during sleep that the body initiates the repair and growth of muscle tissues. By embracing a multi-faceted approach to recovery that includes light exercise, targeted self-massage, balanced nutrition, hydration, and sufficient sleep, gym-goers can mitigate the effects of DOMS and continue progressing toward their fitness goals.
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