7 Ways to Prevent Delayed Onset Muscle Soreness

 

About 24–72 hours after a tough exercise session, your muscles can become stiff and achy which is called Delayed Onset Muscle Soreness (DOMS). Even though it’s common after tough exercise, DOMS may get in the way of your daily plans and progress in fitness. Luckily there are ways to help prevent its effects from worsening. In this detailed guide we’ll discuss 7 techniques backed by science that can help you avoid delayed muscle soreness after your workouts.

How Does DOMS Come About?

DOMS results from tiny injuries to muscles and the tissues around them when you perform exercise that involves moving muscles in the opposite direction (e.g., downhill running, lowering weights. As a result of this damage, extra body fluids are released together with chemicals, including lactic acid, that cause discomfort. Mild pain after a workout is regular, but too much DOMS can reduce movement and skill levels.

If you apply prevention strategies, you will reduce pain from overusing your muscles, recover faster and not lose productivity in your training. Let’s look at the strategies you can start using right away.

1. Prioritize a Dynamic Warm Up

Take care of your body with dynamic warming exercises so you don’t experience DOMS.

If you miss the warm-up you’ll likely feel sore tomorrow. Warming up can improve your blood circulation, make your muscles ready for activity and protect your joints against injury.

Instructions for Doing It:

Spend between 10–15 minutes doing leg swings  arm circles, lunges or light jogging.

Try to do movements that are similar to what you’ll be doing during your workout. A good idea is to start your workout with bodyweight squats before working out your legs.

Reason It Helps: Having warm muscles helps us move more freely and lowers the risk of swelling after your workout. It has been shown in the Journal of Strength and Conditioning Research that dynamic stretching cuts the effects of DOMS by 30% when compared to static stretching.

2. Always try to drink water before while exercising and after.

Drinking water plays a big part in preventing soreness after exercise.

Lack of fluids worsens muscle cramps and soreness because important nutrients and waste have problems getting to or out of the muscles. Even a light loss of water in your body (2%) can aggravate DOMS.

How to Get Enough Water:

Have 17–20 Oz of water 2 hours ahead of starting your workout.

During your workout, have a drink of 7–10 Oz every 10–20 minutes.

Have electrolyte rich liquids like coconut water or sports drinks after you workout.

Scientists have found that being properly hydrated reduces the levels of creatine kinase after resistance training.

3.Embrace Gradual Progression.

With progressive overload, you can help protect yourself from DOMS.

Often, people get high-intensity DOMS when they start with hard workouts too fast. You should adjust your workouts no more than 10% each week.

Practical Examples:

If your goal is 50 L bs this week, bring it up to 55 L bs in the following week.

Simple answer: make your run longer by only 5 minutes, rather than 20.

The reason it helps: Starting out slowly gives your muscles time to adjust smoothly.

 Findings in the European Journal of Applied Physiology suggest that gradual increase in training helps reduce damage to muscle fibers.

4. Cool Down and Stretch Post Workout.

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Performing cool-down exercises helps get rid of wasted products and relaxes muscles you have worked.

A Good Post-Workout Practice:

You should walk for five to ten minutes at a easy pace to count as your cardio.

Hold static stretches for 15–30 seconds on your main muscle groups.

I’ll discuss foam rolling in detail later.

Myth Busted: While stretching does not eliminate DOMS, it can boost your flexibility and help you avoid stiffness, a meta-analysis in Cochrane Database of Systematic Reviews says.

5. Optimize Nutrition and Supplements.

What you eat has a major impact on how fast you get better. There are some molecules in your diet that support muscle recovery and lower inflammation.

The right foods and supplements can help you deal with DOMS.

Taking in protein through whey or plants could support the faster healing of your muscles after working out. It’s good to consume 20–40g of protein after you are done exercising.

Salmon and flaxseeds are good choices for lowering your body’s inflammation.

Scandinavian Journal of Medicine & Science in Sports shows that drinking tart cherry juice brings in antioxidants helping to control pain.

In turmeric, you find curcumin which keeps your muscles from swelling after gym visits.

The best approach is to enjoy carbs and protein within two hours after you exercise.

6. Relax your muscles using Foam or other Massage.

You can prevent DOMS by carrying out foam rolling.

Foam rolling helps to ease locked up muscles and increases the flow of blood.

What You Need to Do to Foam Roll Properly

Concentrate on tight quads, hamstrings and calves.

For 30 to 60 seconds, focus each exercise on each muscle group.

Relax by combining slow breathing with this exercise.

According to a 2015 study in International Journal of Sports Physical Therapy, foam rolling after exercise reduces DOMS by 40% and improves your range of motion.

7. Prioritize Sleep and Active Recovery.

Aging-friendly option: using sleep and active recovery to treat muscle soreness

Sleep is necessary for your body to heal muscles. During active recovery blood is kept moving through the body, but your tissues are not put under pressure.

Guidelines:

Make sure you sleep for 7 to 9 hours each night.

When you don’t work out you can choose yoga swimming or go for a brisk walk.

Science tells us that according to a 2021 research study in Sports Medicine poor sleep intensifies DOMS and extends recovery time.

Conclusion.

Training to avoid DOMS is not a way to skip tough exercises—it’s about doing them the right way. Simply start each workout by stretching, drink enough water, increase slowly and focus on resting well to avoid discomfort and increase your progress. It’s important to keep a regular routine; the stronger your muscles get, the less DOMS will affect you.

If you use these 7 guidelines, DOMS shouldn’t affect you and you’ll feel better after your workout. You’ll be grateful for it when your muscles and body are happy.

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