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Delayed Onset Muscle Soreness (DOMS) Tips

These are my best tips for dealing with delayed onset muscle soreness (DOMS):

  • Always stretch after your workouts – there are conflicting opinions about whether or not stretching has an effect on muscle soreness, but it certainly can’t hurt, and it has other benefits.
  • Even though it hurts to move, do some light exercise – a walk or some gentle swimming would be perfect.
  • The longer you spend sitting in one position, the more you’ll stiffen up. So if you have a job where you sit at a desk all day, make a point of getting up and moving around regularly. Also do some gentle stretches.
  • Take some L-glutamine – it’s important for muscle repair and may be helpful in easing the soreness more quickly. If you already take L-glutamine, consider increasing the dose for a few days.
  • Add some Vitamin C to your supplementation regime – it’s a natural anti-inflammatory.
  • Keep up your water intake.
  • Epsom salts in a warm bath are soothing and can ease the pain a little. If you don’t have a bath, a nice hot shower will do.
  • Some gentle massage can help – if you don’t have someone to help out, just massage whichever parts you can reach yourself.
  • Sports rubs are also helpful, if you can stand the smell.
  • If the pain is severe, ice the affected muscles and/or use an anti-inflammatory gel.
  • If it’s really severe, consider using analgesics or oral anti-inflammatories.
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