Do you ever get that fantastic feeling of accomplishment and satisfaction after a great training session, only to be brought back down to earth with muscle pain and soreness the next day? Well, you’re not alone. Delayed Onset Muscle Soreness (DOMS) is a common post-workout condition that can plague both fitness newbies and seasoned athletes alike. 

However, there are some things you can do to help manage sore muscles after a workout. In this post, we’re going to explore just that, hopefully helping you train harder, recover better, and increase your performance. 

Black sports compression socks man

What is DOMS 48?

DOMS is that lingering muscle ache that you feel after an unfamiliar or particularly strenuous workout that tends to peak around 24-72 hours afterwards… hence the 48 in the name! Vigorous exercise, especially if you’re doing a new workout or are pushing yourself, causes microscopic tears in your muscle fibres. The muscle inflammation as a result of this is what’s causing the soreness. While the exact cause of DOMS is still unknown, the effects are all too familiar to many athletes and fitness buffs.

DOMS 48 Symptoms:

  • Dull, aching pain in the exercised muscles
  • Tenderness and stiffness
  • Difficulty moving the affected muscles
  • Decreased range of motion

How to Prevent Delayed Onset Muscle Soreness

When it comes to DOMS, prevention is much better than cure as once the damage is done, you can only really relieve the symptoms before your body does the rest. However, by preventing DOMS from the outset, you can recover faster and train sooner. Here are some tactics to keep the muscle inflammation at bay:

  • Warm-up and cool-down: Devote 5-10 minutes to gentle activity before your workout and a similar cool-down afterwards. This helps prepare your muscles for the stress and promotes effective post-workout recovery.
  • Progressive overload: Increase the intensity or volume of your workouts gradually and don’t over-exert yourself. Going from couch potato to Olympic hopeful in one session is a one-way ticket to DOMS disaster.
  • Listen to your body: Don’t push yourself too hard, especially when trying new exercises. Muscle soreness and pain are signs to take a breather and adjust your workout accordingly. We’ve all been in a situation where the endorphins are flowing and you feel great, but taking on more than you can do will quickly backfire.
  • Fuel your workout: Ensure you’re adequately hydrated and fuelled before, during, and after your workout. Proper nutrition provides the building blocks for muscle repair and reduces inflammation.
  • Wear compression socks: Wearing sports compression socks during your workout will improve circulation and oxygenation of the muscles, helping to prevent DOMS.

How to Relieve Sore Muscles After a Workout

If you’re feeling the effects of DOMS, don’t worry. All is not lost. Here are some ways to help relieve muscle soreness after a workout, to reduce pain and get back to training quicker.

  • Active recovery: Light activity like walking, swimming, or yoga can promote blood flow and aid in muscle repair. Avoid strenuous exercise or workouts though, as they can compound the damage and prolong the DOMS.
  • Stretching: Gentle stretching helps improve flexibility and range of movement in sore muscles. For the best results, opt for dynamic stretches before your session and static ones afterwards.
  • Rest and sleep: Arguably the best way to relieve sore muscles fast, sleep and relaxation are essential to your recovery. Your body needs time to rebuild the damaged muscle fibres, and plenty of sleep allows it to do just this.
  • Cold therapy: Applying ice packs or taking a cold bath can reduce inflammation and numb the pain. Apply for 15-20 minutes at a time. Wrap the ice pack in a hand towel and make sure you take some breaks to avoid skin irritation. 
  • Massage and compression: Massaging sore muscles can improve circulation and relieve tension. Whether you opt for a professional massage, get your partner to do it, or use a device like a massage gun, improving circulation to the muscle will help. Wearing compression socks or garments during and after exercise helps to promote blood flow and reduce swelling.

Use the G&N CTC-7 Device

Professional athletes, keen amateurs and medical professionals can benefit from using the CTC-7 device from G&N to help mitigate the effects of DOMS. Offering cryotherapy, thermotherapy, contrast and compression therapy treatments, it’s an iceless device that can be used to aid recovery for everything from serious injuries and surgeries to DOMS. The CTC-7 device helps to stimulate blood flow, which is clinically proven to reduce muscle soreness,  decrease inflammation, and promote muscle repair. 

While not a one-size-fits-all solution, the CTC-7 device may be a valuable tool for athletes and those working professionally within the industry, as well as individuals seeking faster recovery. It’s available to buy or rent and comes with a wide variety of specialised wraps to maximise efficacy. Find out more about CTC-7 below.

Find out about CTC-7

 

DOMS 48 is a normal part of the muscle adaptation process, and experiencing it doesn’t mean you’re doing something wrong. However, it’s undeniable that it can be painful and inconvenient to deal with. Listen to your body, incorporate the prevention and recovery tactics we’ve discussed, and if necessary, explore using tech like the CTC-7 device, and you can conquer the ache and keep striving for your fitness and performance goals.