How to Avoid Delayed Onset Muscle Soreness


It doesn’t matter if you are learning the ropes at the gym or you are a pro athlete; onset muscle soreness (DOMs) can affect anyone who works out. Some people are more prone to DOMs than others and might experience them often. On the other hand, muscle soreness could develop after you try out a new exercise for the first time. Unfortunately, DOMs can seriously affect your athletic ability and prevent you from giving a workout your all. Here are a few ways to avoid delayed onset muscle soreness so that you can hit your fitness goals more easily.

Pay Attention to Your Form

Those who perform reps as part of their weekly gym routine need to make sure they perform each exercise properly. Pay attention to your technique and your form to ensure you target the right muscle groups. Not only will you get more out of your workout, but you will also reduce the likelihood of getting injured too. Although this might sound basic to avid gym-goers, some people might find the repetitive nature of this type of workout to be monotonous and focus on getting through as many reps as possible instead of thinking about their form.

Spend a Few Minutes Warming Up

In addition to exercising properly, it is important to spend a few minutes warming up before exercise. Warming up the body helps awaken the muscles and joints. It raises the body’s temperature at a safe pace and increases the heart rate and oxygen flow to ready you for a strenuous workout. By warming up and increasing your range of motion, you are less likely to experience muscle soreness afterwards. If you are regularly experiencing negative symptoms after exercise, it is a good idea to do your due diligence and find out the reason why. ATL Physio is a fantastic resource for people with queries about muscularskeletal pain. This website was created by qualified physiotherapists with the aim of helping people with existing injuries.

Take the Time to Cool Down

Taking the time to cool down and stretch out your muscles is just as important as warming up the body. The cool down stage allows your body to return to normal. It helps your heart gradually return to a slower pace, and stretching out helps with flexibility and muscle restoration. When stretching out your limbs, pay particular attention to the body parts you have just worked out, and try to hold each stretch for around 10 seconds at least. Studies show that just 5 to 10 minutes at the end of a workout can truly help you recover properly.

Don’t Forget to Rest

It doesn’t matter how much your body is used to working out. Everyone needs adequate time to recuperate. That’s why rest days are so important. Without rest days, you can risk causing unnecessary stress to your body, exacerbating existing injuries, and even developing a new, serious injury. After a hard workout, always give your body the time out it needs from exercise.

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