I’m going to bet that after everyone in England’s first week back at the gym a few people will currently have DOMs!
Getting back to training that your body perhaps hasn’t done for a while, with weights heavier than you have been using at home is likely to leave your muscles feeling sore and recovery times feeling longer than you were previously used to.
So today a little reminder about DOMs as we ease ourselves back into our gym routines:
- DOMS are temporary — depending on how intense they are you will feel OK again in about two to four days without having to do anything (if you don’t feel better by then it might be an injury).
- Make sure you warm-up and cool-down. Making sure your muscles are prepared for exercise and safely recover from physical stress can help reduce the likelihood of DOMs (they won’t guarantee you won’t get them though).
- Build up the intensity of your training slowly. If you’re brand new to any type of training and don’t build up your weights / distance etc. your body will react more dramatically to the stress (plus you increase the risk of injury) and even if you’re experienced, we’ve had an extended break from lifting and the likes and need to build back up to where we were pre Lockdowns.
- If you’re suffering from DOMs try gently massaging the area affected (tip getting a deep tissue massage will not make you feel less sore!). Likewise using a foam roller to gently roll out your sore muscles may help.
- Keep moving whilst you have DOMs. Not really intense exercise, allow your muscles to recover – but getting the blood flowing and muscles moving (walking, easy biking, swimming) can help you feel better.
- Drink lots of water – drinking water makes everything feel better!
Heather Sherwood Fitness 