Delayed onset muscle soreness (DOMS) is a side effect of the stress put on muscles when exercising. DOMS usually begins within 6-8 hours after a new activity or a change in activity and can last up to 24-48 hours after exercise.

Athletes most often experience DOMS after a big race or big training session with soreness peaking 2-3 days after the hard session or race. For most, we have another race coming up or a significant training session that we need to be ready for. First, delayed onset muscle soreness (DOMS) is normal to an extent. It is the body’s natural response to repairing damaged tissue and conditioning our system. Unless the soreness is excessive, resuming training is often okay. This is the exact reason we incorporate rest days and active recovery days. 

Reducing Delayed Onset Muscle Soreness DOMS: 

Many steps can be taken to help reduce DOMS.

1. Completing a proper cool down at the end of the training session or post-race.
2. Wearing compression clothing after exercise can increase blood flow.
3. Some studies have shown that wearing compression during exercise can help reduce DOMS by creating less movement and reducing micro-tears in muscles.
4. A warm Epsom salt bath.
5. Consume a high carbohydrate + protein meal (or snack if a shorter session) within 30 minutes of completing the exercise.
6. Start replenishing lost fluids immediately after completion of the exercise. 
7. Getting on the foam roller or getting a massage. 

We train and race to want the most out of our bodies. Taking time to reduce DOMS will get us back to baseline and go faster.

-Coach Tyler