By-AMBER MEDINA VASQUEZ
MUSCLE SORENESS HACKS – Top recovery techniques for DOMS (Delayed onset muscle soreness) and inflammation
This doesn’t mean just while you’re working out or right after. Staying hydrated means getting the proper amount of water into your body every single day, throughout the day.
Shown to be one of the best form of post-exercise recovery to prevent or reduce DOMS within 48 hours after exercising. Foam rolling (myofascial release) can replicate a massage for a fraction of the cost.
Compression clothing and accessories may reduce exercise-induced muscle damage and inflammation pre, during or post workout.
Active recovery light movement such as swimming, walking or stretching can help improve blood flow in muscle tissue to reduce muscle lesions and pain after exercise.
COLD WATER IMMERSION
This method has been shown to help with exercise induced soreness and inflammation tremendously, especially DOMS depending on the temperature. This method could also assist with blood flow/circulation. Using an ice bath or very cold shower can do the trick!
WARMTH OR HEAT
Using a sauna or steam room can also help heat up and relax muscles while pulling additional toxins further from the body.
PRE/POST WORKOUT MEAL
How you fuel your body before and after intense exercise is highly important. Choose 1-2 servings of complex carbohydrates (fist size) and 1 serving of lean protein (size of palm) pre and/or post exercise. Adding supplements such as BCAA’s, amino acids and/or glutamine have also been proven to be beneficial.