Top 5-6 Science-Backed Solutions To Reduce DOMS

Delayed Onset Muscle Soreness (DOMS) is a common condition that occurs after strenuous exercise or physical activity. It typically causes pain, stiffness, and tenderness in the muscles that were used during the activity. Fortunately, there are several science-backed solutions to reduce DOMS. Here are the top 5-6:

Gradually increase your intensity

Gradually increase your intensity: Gradually increasing your workout intensity is a science-backed solution to reduce DOMS (Delayed Onset Muscle Soreness). This approach involves gradually increasing the level of activity over time to allow your body to adapt to the new level of stress. This can help reduce the risk of DOMS and other exercise-related injuries.

The principle of gradual progression is based on the concept of progressive overload, which means that you need to gradually increase the stress on your muscles in order to see improvements in strength and endurance. This can be achieved by gradually increasing the intensity, frequency, or duration of your workouts.

For example, if you are new to exercise, it’s important to start with low-intensity activities such as walking or cycling and gradually increase the duration and intensity of your workouts. If you are an experienced athlete, you can gradually increase the weight or resistance of your exercises or the duration and intensity of your training sessions.

By gradually increasing the level of stress on your muscles, you give your body time to adapt and recover, which can help reduce the risk of DOMS and other injuries. It’s also important to allow your muscles time to rest and recover between workouts to help reduce the risk of DOMS and other injuries.

Stretch before and after your workout

Stretch before and after your workout Stretching before and after your workout is another science-backed solution to reduce DOMS (Delayed Onset Muscle Soreness). Stretching helps to increase flexibility, reduce muscle tension, and improve circulation to the muscles, which can help to prevent DOMS.

Stretching before your

workout can help prepare your muscles for the activity ahead, while stretching

after your workout can help to cool down and prevent muscle stiffness. It’s

important to perform both dynamic and static stretching exercises to warm up

and cool down your muscles properly.

Dynamic stretching involves

moving your muscles through a range of motion, such as leg swings or arm

circles, to warm up your muscles and increase blood flow. Static stretching

involves holding a stretch position for a set amount of time to help lengthen

the muscles and reduce tension.

It’s important to

stretch gently and gradually, without bouncing or jerking movements, to prevent

injury. Hold each stretch for at least 20-30 seconds and repeat each stretch

2-3 times. Focus on stretching the muscles you will be using during your workout,

and don’t forget to stretch your core and upper body as well as your legs.

In summary, stretching

before and after your workout is a science-backed solution to reduce DOMS. By

incorporating dynamic and static stretching into your warm-up and cool-down

routines, you can help prepare your muscles for exercise and prevent muscle

stiffness and soreness.

Massage:

1.       Massage: A gentle massage can help reduce muscle tension and increase blood flow to the affected area, which can help reduce DOMS symptoms.

2.      Stay hydrated: Drinking plenty of water before, during, and after your workout can help reduce the risk of DOMS. Dehydration can increase the risk of DOMS and make the symptoms worse.

Consume anti-inflammatory foods

3.      Consume anti-inflammatory foods: Foods rich in anti-inflammatory compounds, such as omega-3 fatty acids, can help reduce inflammation and alleviate DOMS symptoms. Some examples of anti-inflammatory foods include fatty fish, nuts, seeds, and leafy greens.

Use cold therapy

4.      Use cold therapy: Applying a cold compress or ice pack to the affected area can help reduce inflammation and alleviate DOMS symptoms. Cold therapy should be applied for 15-20 minutes at a time, several times a day.

It’s worth noting that

while these solutions can help reduce DOMS, they may not completely eliminate

it. If you experience severe or prolonged DOMS, it’s best to consult with a

healthcare professional.