How to Manage DOMs to Speed Up Recovery

Have you ever found yourself struggling to sit down after leg day or wincing every time you raise your arms post-workout? You're not alone!

That soreness you're feeling is likely DOMS (Delayed Onset Muscle Soreness), and it’s a totally normal response to challenging or new training stimuli!

The good news? While DOMS can’t always be avoided, there are plenty of ways to manage it and support faster recovery so you can stay consistent with your training!

What is DOMS?

DOMS is the muscle soreness that typically kicks in 24–72 hours after intense or unfamiliar exercise. It’s caused by microscopic damage to muscle fibres, especially after eccentric (lengthening) movements - think lowering a squat or deadlift.

✅ How to Manage DOMS & Speed Up Recovery:

1. Stay Moving (Gently!)While complete rest might be tempting, light movement helps boost blood flow and reduce stiffness. Think walking, cycling, swimming, or even a low-intensity workout targeting different muscle groups!

2. Hydrate and RefuelMuscles need hydration and nutrients to repair efficiently. Prioritise water, protein for muscle repair, and some carbs to replenish glycogen stores!

3. Sleep..Sleep and SleepSleep is when the real recovery happens. Aim for quality, consistent sleep each night - it’s one of the most powerful tools you have for muscle repair and reducing soreness!

4. Stretch & MobiliseGentle stretching and mobility work can help ease tension. Avoid deep or aggressive stretches when soreness is at its peak - keep it light and fluid.

5. Active Recovery ToolsFoam rolling, massage guns, Epsom salt baths, or even a hot/cold shower can help ease discomfort and promote circulation!

6. Don’t Skip the Warm-Up or Cool-DownProper warm-ups prepare your body for movement and reduce muscle damage. A cool-down (including stretching or slow cardio) can also reduce post-workout stiffness.

Remember:

DOMS is a sign of adaptation, not damage. Your body is getting stronger and learning to handle more load! This soreness will reduce over time as your muscles adapt to new movements and loads!

Train smart, recover smarter!!!

REACH OUT with the word MORE INFO if you would like more information on how to ATTACK each session and your RECOVERY with PURPOSE! 

Speak Soon,

Team EMA