What's the deal with DOM's?
Training is all fun and games until you wake up the day after a huge session, in so much pain, that a single flight of stairs requires the same amount of mental stamina as Everest. Congratulations, you’ve been hit by, you’ve been struck by… DOM’s… the not so smooth criminal also known as delayed onset muscle soreness. So what now?
The good news is, that even though it might not feel like it, DOM’s is temporary and usually peaks anywhere between 48 & 72 hours after the workout in question and is usually brought on by eccentric exercises (lengthening - squats, crunches, push-ups) which cause microtrauma to the muscle fibres. Rebuilding those torn fibres is key to strengthening muscle. But there are some things you can do to help soften the blow… literally.
Drink BCAA’s during your workout
Sipping on Branch Chain Amino Acids while you sweat will help decrease the protein breakdown in your muscles during exercise, which is on of the primary causes of muscle soreness.
Take a magnesium supplement
Ideally this should be taken daily, but particularly on days you workout to help ease stiffness and cramping. Magnesium contains a number of muscle relaxing qualities that can help reduce aches, pains and cramps.
Wear compression garments
Wear compression garments during exercise and recovery including tights, socks or arm sleeves. Compression garments have been said to increase blood flow to the muscles, reducing the amount of creatine kinase, the chemical that builds up in your muscles and causes soreness.
Muscles can often become knotted after intense exercise, which causes soreness and stiffness. Foam rolling is one of the best ways to stretch and loosen tight fascia, which in turns decreases muscle pain, increases circulation and improves mobility.