If you’re experience DOMS, you don’t need to suffer through the pain. 

Delayed onset muscle soreness (DOMS) is a common occurrence for people who are new to exercise or who are increasing the intensity or duration of their workouts. DOMS is caused by microscopic tears in the muscle fibers that occur during exercise, and it usually appears one to two days after a workout.

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There are a few strategies you can try to manage DOMS and make it more tolerable:

  1. Use heat or cold therapy: Applying heat to sore muscles can help reduce inflammation and increase blood flow, while cold therapy can help reduce swelling and numb the pain.
  2. Stretch: Stretching can help improve flexibility and reduce muscle soreness.
  3. Massage: Massaging sore muscles can help to reduce inflammation and improve blood flow.
  4. Take an over-the-counter pain reliever: Non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or acetaminophen can help reduce muscle soreness and inflammation.
  5. Get plenty of rest: Adequate rest and sleep can help your muscles recover and reduce muscle soreness.

It’s important to note that it’s normal to experience some muscle soreness after a workout, especially if you’re new to exercise or increasing the intensity of your workouts. However, if the soreness is severe or lasts for an extended period of time, it may be a good idea to speak with a healthcare provider or a sports medicine specialist.

 

nUTRITION SUPPORT FOR DOMS

There is no specific “best” nutrition for delayed onset muscle soreness (DOMS), as everyone’s nutritional needs are different. However, there are a few general guidelines you can follow to support muscle recovery and reduce muscle soreness:

  1. Eat enough protein: Protein is important for muscle repair and recovery. Aim to consume about 20-30 grams of protein within the first hour after a workout to support muscle recovery.
  2. Eat enough carbohydrates: Carbohydrates can help replenish glycogen stores and support muscle recovery. Aim to consume about 0.5-1 gram of carbohydrates per pound of body weight within the first hour after a workout.
  3. Consume anti-inflammatory foods: Some foods, such as cherries, turmeric, and ginger, have anti-inflammatory properties that may help reduce muscle soreness.
  4. Stay hydrated: Proper hydration is important for muscle recovery. Aim to drink plenty of water throughout the day, especially after a workout.

It’s also important to pay attention to your overall diet and make sure you’re getting a balanced mix of nutrients. A healthy, balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins can support muscle recovery and overall health.

 

 

wAYS TO REDUCE THE DOMS PRIOR TO EXERCISE

There are a few strategies you can try to prevent delayed onset muscle soreness (DOMS) or reduce its severity:

  1. Gradually increase the intensity of your workouts: Gradually increasing the intensity of your workouts can help your muscles adapt to the stress of exercise and reduce the risk of DOMS.
  2. Warm up before exercise: Warming up before exercise can help increase blood flow to your muscles and prepare them for the workout ahead, which may reduce the risk of DOMS.
  3. Cool down after exercise: Cooling down after exercise can help your muscles recover and reduce the risk of DOMS.
  4. Use proper form: Using proper form during exercise can help reduce the risk of muscle strains or other injuries, which may reduce the risk of DOMS.
  5. Stretch: Stretching before and after exercise can help improve flexibility and reduce the risk of DOMS.
  6. Eat a healthy, balanced diet: A healthy, balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins can support muscle recovery and overall health.

It’s also important to listen to your body and avoid pushing yourself too hard. It’s normal to experience some muscle soreness after a workout, especially if you’re new to exercise or increasing the intensity of your workouts. However, if the soreness is severe or lasts for an extended period of time, it may be a good idea to speak with a healthcare provider or a sports medicine specialist.

 

Delayed Onset Muscle Soreness (DOMS) is a common occurrence for people who are new to exercise or who are increasing the intensity or duration of their workouts. DOMS is caused by microscopic tears in the muscle fibers that occur during exercise, and it usually appears one to two days after a workout.

If you’re experiencing DOMS, you don’t have to suffer through the pain. At Urban Reform Manchester, we offer professional nutritional services to help you recover from DOMS and support your overall health and wellness. Our team of certified nutritionists will work with you to develop a customized nutrition plan that meets your specific needs and goals.

Our nutrition services can help you:

  • Reduce muscle soreness and inflammation
  • Improve muscle recovery and repair
  • Boost energy levels
  • Support weight loss or weight management goals
  • Enhance overall health and wellness

Don’t let DOMS hold you back from achieving your fitness goals. With the help of our professional nutritional services, you can recover faster and get back to your workouts feeling stronger and more energized. Contact us today to learn more and schedule your consultation.

 

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