So you made it to the gym. Hooray! The hardest part is over. Cheers to you!
The gym beats were pumpin’, and you worked it out real good.
Too good. It’s the day after and you are FEELING it. Ooch. It hurts to move. So much for working out today. And probably tomorrow. You, my friend, have got a serious case of DOMS.
No, I’m not talking about that Italian Mafia dude that lives down the street. I’m talking Delayed Onset Muscle Soreness, and it’s a be to the ce te H.
No one is immune to muscle soreness. A few aches and pains are totally normal and mean you are pushing your body past its comfort zone, which is good! However, not being able to a move is a sign that you are pushing too hard or doing too much too soon. Ain’t nobody got time for that, so here are a few tips to avoid good ‘ol DOMS next time around.
- Warm Up – Don’t underestimate the power of a good warm up. It’s important to get those muscles moving and that blood pumping before you go all gung ho into a workout. Foam roll, stretch out, and get your heart going with some light cardio.
- Progress Slowly – Patience, young grasshopper. (You know I never saw that movie and yet I always use that quote?! That’s some powerful stuff right thurr…) Getting better and advancing your workouts is all about taking baby steps. If you were benching 60 pounds last week, don’t jump to 100 this week. Up your weights or your mileage or your time working out in small increments to challenge your muscles without overtraining them.
- Cool Down – What goes up must come down. After your workout, take 5-10 minutes to cool down your breath, your body temp, and your heart rate. Walk on the treadmill, foam roll, and stretch major muscles that were used during your workout.
- Refuel – Proper nutrition after a workout is key to help build and repair muscles and prevent soreness. Get your nom on within 30 minutes of finishing your workout and look for something with a 3:1 or 4:1 carb to protein ratio, like an apple with nut butter, some Vega Recovery, or a fruit smoothie with a small scoop of protein powder.
- Keep Moving – After a tough workout, the only thing you want to do it sit down, chill out, and not move the rest of the day, right? Whelp, get off your butt! You’re allowed to sit and chill for a bit, of course, but try to make recovery more active. The longer you stay idle, the more apt your muscles are to stiffen up. Try to get up and walk around every hour to keep that blood circulating.
- Lotion Up – Topical creams can do wonders for helping prevent (or ease already existing) muscle pain. I’m a huge fan of the Deep Blue essential oil. I mix a few drops of this oil blend (which contains wintergreen, peppermint, and blue chamomile among other oils) with an unscented moisturizing lotion and massage it into the muscles I used during a workout. It’s so soothing and feels like it’s really cooling down and getting into my muscles – feels so good after a sweat sesh.
Now the only DOMS in your life should be cute Greek boys with houses in the Greek Islands. Don’t avoid those DOMS – those are the good ones ;-P.
Let’s Chat:
What the worst case of DOMS you’ve ever had?
How do you avoid or ease sore muscles?
Ohhh, I love my Deep Blue and use it all of the time!!!
Sue @ This Mama Runs for Cupcakes recently posted…Paris Marathon Training Recap: Week 5
It’s SO GOOD, right?!
Great tips but I gotta add self myofascial release in there! get the acid out and break up the scar tissue!
susie @ suzlyfe recently posted…Sun Salutation A Sequence (Common Yoga Mistakes Clinic)
of course! foam roll it out!
For me it’s a matter of staying hydrated and compression gear. I use DRIP DROP faithfully and wear Tommie Copper gear during and after. Really helps with blood flow, warmth and support. AND before bed every night I drink Natural Calm, which is a magnesium supplement.
I think a nice hot bath with epsom salts is great too. I have tried the ice bath thing but it’s not for me!
I think your suggestions are great!
Elle recently posted…Roasted Cauliflower and Onions with Parmesan Cheese
Sounds like you have a routine down pat! Totally with you on the ice baths – too much like torture for me!
Can you believe I’ve never heard of Deep Blue? I will have to check it out! I always recover by getting up ad moving. I find that helps a lot!
Annmarie recently posted…Udi’s Gluten Free Pizza, the Perfect Post Workout Snack!
Get on that Deep Blue bandwagon – it’s amazing!
Bahahahahahah I want that push it meme as a tshirt! That is great. I agree most people stop moving when they are slightly sore…keeping moving helps eliminate the pain. I’ve never tried this essential oil combination. I just learned my old college roommate sells this stuff I might have to get my hands on some! Great post!
Renee @ Bendiful Blog recently posted…Make Your Fitness Unique
Essential oils are my jam! This one, in particular!
These tips are great and your intro had me laughing out loud – especially push it! LOL! I also like to use KT if I’m especially sore or tight. It’s been a lifesaver for my knees.
Pragati // Simple Medicine recently posted…What You Think a Naturopathic Doctor Does…
Glad I could give you a laugh! I have a sample of KT tape that I keep meaning to try. I’ve heard such great things!
Any leads on where I can find the Greek guy? 😉
Having sufficient potassium and magnesium in your diet can also really help with muscle soreness.
Ange @ Cowgirl Runs recently posted…#whatslovely FRIENDSHIP
haha – Just head out in the street and start asking for Dom. You’ll find one! Potassium and magnesium are a great addition! I’m all about bananas and kale.
I’ve never heard of using essential oils for this – very interesting! I think compression and massage help with doms as well!
Jill recently posted…Self Care is not Selfish
Compression is great! And massage – yes! I wish I had a personal masseuse haha
Thanks so much for this! I find that stretching after a workout helps a lot. And staying hydrated.
Heather @ Divas Run for Bling recently posted…5 Tips for a Healthier Valentine’s Day
Agreed! Love me some good old fashioned H20.
I like to foam roll, the areas that I know tend to get tight and sore! But I am guilty of often skipping stretching and cool down times…whoops! I always “pay” for that!
Kate @KateMovingForward recently posted…Talking to Family and Friends About Fitness
I hear you! Sometimes I neglect to and It’s always a mistake.
I’ve never seen deep blue! I might be weird but I like being sore after a workout!
Deborah @ Confessions of a Mother Runner recently posted…Tempeh Rice Noodle & Edamame Salad-Meatless Monday
I like getting that little bit of sore, where you can tell you pushed yourself and worked hard, but not the OMG it hurts to sit down and stand up and go up and down stairs sore. haha
Great tips! Its so important to take care of ourselves in all aspects of our training regimen. There’s no such thing as too much stretching.
Kathryn @ Dancing to Running recently posted…Favorite Fitness Apps
i did not know about the lotion, thanks for sharing.
Dixya @ Food, Pleasure, and Health recently posted…Blogger of the Week : Nicole @Fitful Focus
Of course! It’s a must have for me 🙂
I am not familiar with oils… but am very curious in learning more. 🙂
Rachel recently posted…10 Simple Tips to Help Your Morning Routine
I’m obsessed! If you ever want to try them, I can get you set up with a starter kit. Just shoot me an email if you’re interested 🙂
Oh Doms….
I went to a session at a local kickboxing themed cross fit kind of thing. Totally different exercises than I was used to. It was bad.
Probably means I should go back! haha!
Julie @ Running in a Skirt recently posted…5 Tips to Rock the Disney Princess Half Marathon
haha – Go back! that class sounds awesome!
Great tips! I’ve never used the oils for muscle soreness before. We diffuse essential oils when someone is sick, etc, but I need to experiment in other ways as well!
AJ @ NutriFitMama recently posted…Red Velvet Cake Granola Love {Gluten Free, Vegan}
Diffusing them is the best! But they’re great in lotions and and I even use some to clean my apartment (lemon and on guard) – so good!
My DOMS tends to be worse when I haven’t worked out in a while, then go workout really HARD! The next few days I am dead. I have tried topical creams but they do not seem to help me. *sniff*
Diatta @ Femme Fitale Fit Club recently posted…Workout Wednesday Link Up #66
oh no 🙁 – what creams have you tried? I think it depends on the severity of the DOMs, too. Sometimes, once you have them, there is nothing you can do but rest.
I secretly love DOMS 😉 Though the worst case of DOMS I’ve ever had was probably 6 or 7 years ago. After a period of inactivity I went to a bootcamp class and killed it. I was so sore the next day I was actually swollen all over. In retrospect, I hope it wasn’t the beginning of rhabdo or anything, eek.
RFC recently posted…Under the Knife.
you were swollen?! that’s no good! I hope that doesn’t happen again!
I need that lotion! None of the usual tips usually work for me haha but that lotion sounds amazing. I used to use Biofreeze in high school and that seems similar!
Lauren @ ihadabiglunch recently posted…Sproing Fitness (Studio Review)
The lotion is THE BEST. Happy to order you some if you’d like! Just shoot me and email!
Really helpful post!!!!!!
Margo recently posted…Brooklyn Fit Chick “I Lived” 50-Minute Workout Playlist
Thanks, Margo! Hope it comes in handy for you!
I soooo needed this! Had to take 5 days off while traveling and the first day back was brutal to say the least. I could barely move the next day, lol!
Danyelle Musselman recently posted…How You Can Score Gisele’s Super Bowl Look
It’s the worst when you’re ready and rearing to get back and then you’re derailed by DOMs and have to skip days all over again. The irony!! haha