{"id":85044,"date":"2024-08-22T12:07:50","date_gmt":"2024-08-22T10:07:50","guid":{"rendered":"https:\/\/runlovers.it\/2024\/5-anti-doms-remedies\/"},"modified":"2024-08-22T12:08:11","modified_gmt":"2024-08-22T10:08:11","slug":"5-anti-doms-remedies","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2024\/5-anti-doms-remedies\/","title":{"rendered":"5 anti DOMS remedies"},"content":{"rendered":"<hr>\n<ul class=\"td-arrow-list\">\n<li>\n<h6>DOMS are post-workout muscle pains that emerge 24-72 hours after performing intense or unaccustomed exercises.<\/h6>\n<\/li>\n<li>\n<h6>They also indicate the effectiveness of training; despite the pain, they promote muscle improvement and awareness.<\/h6>\n<\/li>\n<li>\n<h6>To alleviate DOMS: hydrate, massage, promote circulation, get adequate sleep and practice active recovery.<\/h6>\n<\/li>\n<\/ul>\n<hr>\n<p>&nbsp;<\/p>\n<p><em>Delayed onset muscle soreness<\/em><span class=\"dropcap dropcap3\">,<\/span> also better known as DOMS, are those pains that grip your muscles after certain types of workouts that you are not used to.<br \/>\nThe muscle becomes stiff and will hurt even if you simply touch it.<br \/>\nYou won&#8217;t notice it right away, because the pain will occur between 24 and 72 hours after the &#8220;killer&#8221; workout.    <\/p>\n<h3>It hurts, but it will do good!<\/h3>\n<p>  Even if they make you feel bad, the fact that you have DOMS means that your training has been effective and, having passed this stage, will pay off.<br \/>\nIt is precisely because of DOMS that you will remember that you have body parts that you had completely forgotten about, or completely ignored, at least until now.<br \/>\nAnd while it is true that &#8220;<em>if you want to look good you have to suffer a little<\/em>,&#8221; it is also true that &#8220;<em>if you want to improve, DOMS you have to learn to overcome<\/em>.&#8221;    <\/p>\n<h3>5 remedies for surviving DOMS<\/h3>\n<p>  You don&#8217;t have to suffer in silence.<br \/>\nYou can try to speed up the healing process by practicing a few tricks and tips. <strong>1. Hydrate<\/strong> both during and after training.<br \/>\nDehydration can promote and fuel the inflammatory state, giving fertile ground for the &#8220;proliferation&#8221; of DOMS.<br \/>\nYour muscles need to stay well hydrated during activity.<br \/>\nAt the end of your workout, to make sure you reintroduce the amount of fluids you lost, you can replace plain water with coconut water, which is more refreshing, or an electrolyte-rich beverage to ward off dehydration that can worsen muscle stiffness.<br \/>\nAvoid drinks that are very sugary or high in salt and caffeine because they can increase dehydration. <strong>2. Get a massage<\/strong> A good massage can play a key role in reducing the inflammatory state your body is battling with by going on to stimulate certain cells that are essential for cellular repair.<br \/>\nA gentle post-workout massage makes you feel better immediately and contributes to faster recovery by relieving inflammation, improving blood flow, and reducing muscle stiffness and swelling.<br \/>\nYou can do this on your own or, if you prefer, have a professional do it for you. <strong>3 Promote circulation<\/strong> Making sure to increase and speed up blood circulation can reduce the duration of DOMS.<br \/>\nBetter circulation will ensure that your sore muscles get more blood that is rich in oxygen and important nutrients that will help speed recovery.<br \/>\nTo promote circulation you can take advantage of heat sources by taking a nice hot bath for example, not boiling hot mind you, to which you can add <em>Epsom salts<\/em>, which are very rich in healing properties that can reduce pain and improve muscle function.<br \/>\nAnother tactic to try to improve circulation is to use compression clothing, which helps to reduce swelling and circulate blood better in the veins. <strong>4. Sleep<\/strong> Sleep is the most powerful, effective, and economical tool for muscle recovery and rebuilding, with or without DOMS.<br \/>\nYou need at least 7 hours of sleep to allow your body to complete its muscle repair processes.<br \/>\nIf you struggle to sleep, try relaxing with deep, slow breathing.<br \/>\nTurn off or stop using all electronic equipment an hour before bedtime.<br \/>\nTaking a warm bath before bedtime can also facilitate relaxation and provide you with deep, quality sleep.<br \/>\nIn addition, having a good sleep routine will help you with DOMS management but also control weight and body composition. <strong>5. Actively recover<\/strong> It may not be easy to move in this condition but believe me, it is better than sitting still waiting for the pain to pass.<br \/>\nActive recovery can greatly help you regain full function of your muscles.<br \/>\nDevote yourself to activities that stretch and strides your sore muscles.<br \/>\nEven going for a walk will be better than lying on the couch.<br \/>\nIn addition, movement will promote circulation, the importance of which you have already grasped.<br \/>\n(Via <a href=\"https:\/\/www.technogym.com\/us\/newsroom\/5-tips-beat-doms-workout\/?utm_source=sixminutemile.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=should-everyone-run-marathons%C2%A0\" target=\"_blank\" rel=\"noopener\">Technogym<\/a>)                    <\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;If you want to improve, DOMS pain you have to learn how to overcome.&#8221;<br \/>\nFind out some tips on how to do   <\/p>\n","protected":false},"author":62,"featured_media":85034,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":true,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[15211],"tags":[17821,16336,15847,15149],"class_list":{"0":"post-85044","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-tips","8":"tag-doms-en","9":"tag-recovery","10":"tag-rest","11":"tag-training-en"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.2 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>5 anti DOMS remedies - Runlovers<\/title>\n<meta name=\"description\" content=\"Learn how to defeat DOMS, those aches 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