Fitness & Exercise

DOMS and Aches After Exercise: What Can You Do to Help It?

Compression Socks Running

Anybody who’s undertaken a tough gym session, run a marathon, played sport or has undertaken a difficult hike will be all too aware of that familiar feeling of post-workout muscle fatigue. Although it’s testament to your hard work, it can be at best painful, and at worst hinder your performance and recovery. 

Sometimes that ‘fatigue’ morphs into full-blown DOMS (Delayed Onset Muscle Soreness), leaving you feeling stiff, achy, and immobile. However, there are plenty of things you can do to help prevent and treat the condition. Understanding what DOMS is, what causes it, and how to recover faster will equip you to conquer those aches and bounce back stronger. In this blog post, we’re going to explore just that.

What is DOMS? 

DOMS stands for Delayed Onset Muscle Soreness and it’s the result of pushing your muscles beyond their usual limits with a new exercise routine or increased intensity. Microscopic tears occur in the muscle fibres, triggering an inflammatory response. It’s important to note that this is not an injury, but the body’s natural repair process kicking in. The soreness typically peaks 24-72 hours after your workout, hence the “delayed onset” part and why it’s sometimes known as DOMS 48.

What causes muscle pain after exercise? 

While DOMS is the most common culprit, other factors can contribute:

  • Muscle overuse: Repeating the same motions excessively can overload your muscles.
  • Improper form: Technique matters! Incorrect form during exercise, especially weight training, puts undue stress on specific muscle groups.
  • Dehydration: Not replenishing fluids can hinder muscle recovery.
  • Lack of sleep: Sleep is crucial for tissue repair and overall well-being.

How can you prevent and treat DOMS?

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There are several effective tactics to both prevent and minimise the effects of DOMS, ranging from simple stretches to specialised equipment. These include:

  • Embrace Active Recovery: Rest is important, but gentle movement like walking, swimming, or yoga can improve blood flow and promote effective recovery after a strenuous training session or tough competition.
  • Stretching: Dynamic stretches before and static stretches after your workout can improve flexibility and reduce muscle tightness. This translates to less strain on your muscles during exercise and should help you avoid muscle soreness after your workout.
  • Fuel Your Body: Prioritise protein for muscle repair and complex carbohydrates for energy replenishment. It’s also vital that you keep properly hydrated before, during and after exercise. Consider isotonic sports drinks to replace lost electrolytes. 
  • Wear Compression Clothing: This is where FITLEGs Sports Compression Socks come in. Compression socks gently squeeze your legs, aiding blood flow and reducing swelling, both key factors in DOMS recovery. Studies show compression socks can significantly reduce muscle soreness, as well as improving performance and recovery. We offer a range of performance and recovery compression socks designed for athletes of all levels, providing targeted support and comfort. Explore the FITLEGs shop to find the perfect pair for your needs!
  • Consider Self-Massage: Using a foam roller or massage gun after exercise can release muscle tension and improve blood flow, helping you to recover quicker and reduce discomfort. If you can get a professional sports massage… even better!
  • Take a Dip: A warm bath or soak can relax your muscles and ease discomfort after strenuous exercise. The warmth also dilates your blood vessels, allowing more blood to reach the area and speed up recovery. 
  • Listen to Your Body: Don’t push through pain. If the soreness is severe or persists for more than a few days, consult a physio or another healthcare professional to ensure that you have not sustained an injury.

Remember, recovery is just as important as training for overall performance. As we’ve discovered, there’s plenty you can do to help minimise the effects of DOMS and get back to training sooner.

You can buy FITLEGs compression socks in our online shop.

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