If you’re new to training and have just joined a gym you might be experiencing a little muscle soreness after your workouts right now. We call this Delayed Onset Muscle Soreness or DOMS and it’s nothing to worry about, it’s your bodies reaction o doing something new. Here’s a few things to remember:
- 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).
- 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!