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5 Ways To Reduce Soreness & Prevent DOMS

We’ve all experienced DOMS (delayed onset muscle soreness) which tend to kick in around 8 hours after a tough workout. Getting out of bed thinking ‘yeah, those deadlifts did the trick!’, dropping your keys and thinking ‘that must have been a good squat session’ or even going to sit on the toilet and experiencing that intense soreness in your glutes is all down to a build-up of lactic acid caused by an intense workout.

During a training session you’re tearing the muscle down so it can come back stronger, but you want to make sure your body is recovering properly; what you do away from your training session is just as important if you want optimum results. A faster recovery will allow you to get back to training much faster which means you can make more progress, whereas if your muscles feel sore for days and days after a workout you’ll struggle to train to the best of your ability.
Here are some top tips on the best ways to accelerate your recovery, avoid DOMS and reduce that post-workout muscle soreness.

1. Foam Rolling
Foam rolling is essentially a form of self-myofascial release or self massage that gets rid of adhesions in your muscles and connective tissue. The technique is used by athletes and physical therapists to aid recovery of muscles that are prone to being overactive. The fascia, which is the soft tissue portion of the connective tissue in the muscle that provides support and protection, can become restricted due to overuse, inflammation occurs and results in pain and irritation. Self-myofascial release using a foam roller is performed by rolling the foam roller under each muscle group, by applying this pressure to specific points in your body you are able to aid in the recovery of muscles and assist in returning them to normal function.


Pulseroll is a way to go even further and is even more effective at aiding recovering! Pulseroll is a vibrating foam roller that has been designed with the latest technology, combining pressure and vibration helping to keep the muscles loose, increase blood flow and flush away lactic acid! Pulseroll gently warms your muscles similar to the way a sports massage would and allows deeper penetration to that of a standard foam roller which in turn brings you better pain relief. You can buy a Pulseroll here, and if you enter the discount code FITSSI at checkout you get a free Pulseroll bag!

FITSSI Pulseroll special offer


2. Have An Epsom Salt Bath
A hot bath with Epsom salts is a fantastic way to loosen muscles post-workout. High quality bath salts can be a really effective recovery booster as the essential minerals they contain can be absorbed straight through the skin, helping to reduce soreness and improve muscle function. Epsom salts are very high in magnesium which is essential for muscle repair, soothing muscle soreness and improving nerve function. The heat of the water will also aid blood flow and help the body to relax.

3. Sleep More
Sleep is often overlooked when it comes to aiding training and recovery but it’s so important! The average person requires between 7-9 hours of sleep per night, but after a hard training session you might require as much as 10 hours of sleep a night to aid recovery. Sleep not only gives your body chance to relax and wind down but it increases the production of the human growth hormone which helps to build and repair muscle.

4. Stretch
A long stretching session or a yoga class is one of the best things you can do post workout. When your body is in recovery mode the muscles tend to tighten which exaggerates the feeling of soreness. Slow and gentle stretching of the area will relieve that tight feeling and diffuse pain, it’ll also increase blood flow around the body which should help to diminish muscle soreness.

5. Nourish Your Body
The food you eat is imperative to post-workout recovery. Protein is of vital importance, the amino acids are what build and repair muscle tissue. Carbohydrates are equally important to replenish lost glycogen stores that get depleted through exercise, sources like sweet potatoes, quinoa and brown rice are all great! You also want to make sure you’re eating rich sources of anti-inflammatories to reduce joint pain and muscle soreness – try adding turmeric to dishes like curry, stews and even porridge, up your berry intake, increase your omega-3 with oily fish, eat lots of green veggies and cook with coconut oil. Getting the right vitamins and minerals into your body each day will make a dramatic difference and really help to reduce those dreading DOMS!
Aching muscles and stiff joints are never fun but by incorporating these top tips into your routine it could mean avoiding DOMS and helping you train stronger and reduce the risk of pain and injury.

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