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Delayed Onset Muscle Soreness (DOMS) is associated with a good workout and while it can be a sign that you have done things properly it can also be debilitating and very painful. The onset of the pain usually hurts the most around 24 to 48 hours after your workout and should you find it bad then there are things you can do to alleviate some of the pain and these can be done either while you are feeling the pain of DOMS or as a preventative measure immediately following your workout.
While there is no one solution for the relief of DOMS there are some practical steps you can take that should be the most beneficial when looking for pain relief of the muscles that you have just worked. A post-workout DOMS relief routine should include all three steps, however, using just one of these will help with any issues.
These include:
- Massage
- Sauna or heat
- Recovery workout
Massaging muscles is a tried and tested method of pain relief that also helps to circulate blood and promote well-being while the heat of a sauna will help to soothe the pain related to a hard workout and there are some recovery exercises that can relieve the tension of sore muscles.
Massage
There are all types of massages that you can do and you should aim to include at least one of them following your workout routine. The most common is a rub down that must be carried out by a professional, otherwise you risk further injury to the muscles. However, a professional massage can be expensive and might not always be available. In this case, there are some things that you can try including self-massage.
Self-massage usually involves using your own hands to gently rub affected areas in order to relieve pain and tension in specific muscle groups. Just like a traditional massage, if this is not done properly it can lead to some serious injury and pain so it is advised that you research how to do it properly. Failing that, there are some devices that you can purchase such as the Back Mate Power Massager that can apply various massage techniques all over the body without the risk of injury.
Sauna or Heat
The application of heat to treat pain and tension has been used for hundreds of years all over the world. The benefits of a hot and steamy sauna are well known and include optimizing the circulation of the blood which leads to improved cardiovascular health as well as weight loss and helping to rid the body of any toxins. Many gyms and public health facilities include saunas as part of membership otherwise they can be expensive. However, should you not have access to a sauna you can improvise with the use of steam.
One popular method is to fill the bath with scalding water and close the window and doors so no moisture can escape as you comfortably sit, absorb and breathe in the hot steam. Another popular method is to take as hot a shower as you can without burning yourself or to sit in your shower while it runs and let the steam fill the shower cubicle, but be advised that it is not recommended that you sit in steam for longer than 20 minutes.
Recovery Workout
It may sound strange to work out after working out but there are actually some exercises that can help with the recovery of muscles and alleviate the pain following a hard routine. Light recovery workouts work by increasing the blood flow, therefore decreasing inflammation of the muscles following a hard workout. Light workouts include slow cardiovascular exercises such as walking, cycling, or jogging gently but can also include new-age techniques such as pilates and yoga.
It is recommended that post-workout workouts be performed for around 20 minutes so as not to exacerbate any injury or further increase the risk of painful doms to any affected muscle groups, limbs, or areas. While the recovery workout will not completely alleviate the pain of DOMS studies have shown that when a light workout is performed following a hard workout the effect of DOMS is greatly reduced.
