The 5 Best Ways To Deal With Post-Workout Muscle Soreness (DOMS)

Whether you’re coming back to working out after a break from exercise, taking a new class, or training for an event, you may have experienced muscle soreness post-workout. 

This muscle soreness that you’re experiencing 24-48 hours later is called DOMS, or delayed-onset muscle soreness. 

DOMS is the result of microtrauma to the muscle and surrounding tissue that causes an inflammatory response, which increases the awareness of pain. 

While, it might be tempting to purchase a whole stack of supplements to help you address your muscle soreness, that’s a Band-Aid approach.

The great news is that there are 5 simple steps you can take in the post-workout window that will help you reduce DOMS and get back to crushing your workouts and feeling your best outside the gym! 

1- Don’t Skip The Cool Down 

After your workout, you might feel rushed to get out the door and back to life. 

Who hasn’t felt this way before? 

However, if you’re finding yourself dealing with muscle soreness or even exhaustion, think twice about skipping the cool-down. 

You’re busy and need to make your workouts as efficient as possible, so this step doesn’t need to take more than 5-10 minutes.

Try one or both of these cool-down strategies after your next workout: 

• 3-5 minutes of Box Breathing- 

  • Box Breathing helps bring your body from an amped- up workout state to a rest and digest state. 

  • Give box breathing a try from a seated or supine position. 

  • Inhale through your nose for a count of four, hold your breath for four, exhale through your nose for four, and hold for another four. 

• Perform 6-10 minutes of low-intensity cardio. 

  • This could look like hopping on the stationary bike, walking on the treadmill, a slow jog, or row. 

2- Re-Hydrate and Re-Fuel: 

To reduce DOMS, hydration is important not only before and during your workout, but, also, in the hours following your session. 

Water supports the delivery of nutrients throughout your body and plays a role in every metabolic process, which is crucial for recovery and reducing muscle soreness. 

If it’s extra hot, or you sweat more than usual during a workout, try adding an LMNT electrolyte packet to your water bottle to replace what’s lost through sweat. Electrolytes, including sodium, potassium, and magnesium not only help you power through your workout, but, also, recover faster. 

Your post-workout meal will also play an important role in reducing DOMS. For most active people who aren’t training for competition, the best pre- and post-training meals will contain a combination of high quality protein, carbohydrates, fats, and some fruits and vegetables. Anti-inflammatory foods including salmon, cherries, turmeric, broccoli and avocado are great additions to help ease soreness and promote recovery. 

Scientifically-backed supplements can make a difference in your muscle recovery when hydration and quality meals are already an established part of your routine. 

If you’re an athlete training for competition, you’ll want to work with a qualified coach, nutritionist, or dietician to ensure that your nutrition is supporting your level of activity and recovery. 

3- Move

While movement might be the last thing you want to do when you’re feeling sore, it’s the best action you can take to reduce and prevent DOMS.  

Remember, motion is lotion for your muscles. 

Moving will keep the blood flowing, make sure nutrients are delivered to your muscles and help your muscles get rid of waste.

Low-intensity movement throughout the day also helps your body process lactic acid. If the rest of your day post-workout involves sitting or standing in one position, get up and take a lap every hour. 

 If you're heading home to watch your favorite show, stretch or foam roll instead of staying in one spot on the couch.

4- Sleep

Sleep is the most underrated method for addressing muscle soreness and workout recovery. 

When you sleep, your body heals itself, which leads to decreased muscle soreness, better performance, improved energy, mood, and focus. 

Aim for 7-9 hours of quality sleep when your schedule allows. If your training schedule is especially intense, aim for more. 

If needed, modify your training schedule so that you’re able to prioritize sleep. 

5-Ditch  R.I.C.E. In Favor Of Heat Therapy 

Rest, Ice, Compression, and Elevation, or R.I.C.E. is a method you’ve likely heard of for addressing injury, pain, and muscle soreness. 

When trying to reduce muscle soreness specifically, a more effective approach is to use heat therapy because it can increase circulation, which brings oxygen and nutrients to damaged tissues. 

Take a hot bath, hop in the sauna, or try red light therapy. 

Conclusion: 

While many people love being sore post-workout because it feels like a sign of hard work, it’s a signal that your body needs more time to recover.  

A quality training plan focuses on progressive overload that helps you consistently challenge your body, but not push it to the point of suffering week-long DOMS.

Rather than measuring the effectiveness of a workout on how sore you are, consider these signs of a great workout and lifestyle program instead:

• You’re feeling energized most days 

• You’re getting quality sleep most nights 

• You’re lifting heavier than last month 

• Your technique improved 

• You’re able to complete a more advanced modification of an exercise 

• You’re faster 

• Your heart rate is lower between sets or intervals

• Your confidence and mental health have improved 

• You’re having fun 

• It doesn’t take as long for your body to recover as it used to 

Want A Strength and Lifestyle Plan That Leaves You Feeling This Way?  — Check Out The Other 23 Hours Membership 

Love Your Training Program, But Want Support With Your Sleep Quality, Nutrition, And Active Recovery Plan? — Check Out The Rock You Recovery Membership

Are You A Coach That Needs Support Showing Up Bigger And More Energized For Your Clients, Your Own Workouts, and Life Outside The Gym? — Rock Your Recovery For Coaches 

Julie Shiller is the owner of The Other 23 Hours Coaching, a personal training and lifestyle coaching business serving Palm Springs, CA and the world. 

Julie started her career in the social work field before transitioning to the health and fitness space. 

She brings a holistic mental and physical health perspective to her decade + of experience working with training clients from all walks of life

She specializes in working with active clients 35+ who want to feel their best inside and outside the gym.

Shiller holds high-level certifications as a Pain-Free Performance Kettlebell and Performance Specialist, Precision Nutrition Coach, and Sleep, Stress Management and Recovery Coach.

Before becoming a coach full-time, Julie earned her BA in Sociology from the University of Hartford and her MSW from the University of Denver. 

The Other 23 Hours strength and conditioning program is Julie’s signature coaching membership that emphasizes the importance of rest and recovery first in order to optimize sleep, fitness, and health outside the gym. 

She is also the co-host of The Other 23 Hours Podcast with her wife, licensed clinical social worker, Kelsey Hopson-Shiller. They recently relocated to sunny Palm Springs, California with their black lab, Millie and tuxedo cat, Mustache. 

When she’s not working, you can find Julie on the hiking trails or exploring a coffee shop in her new desert home. She believes that the key to living your fullest, boldest life is all about balancing our challenging efforts with intentional rest and recovery.