Do you have a daily exercise routine?
Maybe instead of daily, you’re a “weekend warrior” sliding into your sweatpants and workout shoes just in time to meet up with your friends for an energetic weekend bike ride. Or maybe you’re one of those off-and-on exercisers, hitting the gym or outdoor track when you’re in the mood or the weather is good.
Whichever profile fits your approach to fitness, one thing is certain. At some point, you’re going to suffer with body aches and pains.
It’s enviable really.
Delayed onset muscle soreness better known as DOMS is simply muscle soreness after a workout. If you move your body at all, you’ll know that DOMS is a common occurrence, especially when starting a new exercise routine or increasing the overall intensity of your workouts.
Deciding to add a mile to your run? Wake up and do 20 daily pushups before brushing your teeth. Jumping rope or adding a Zumba class? Be prepared to feel the extra exertion.
DOMS typically sets in 12-24 hours after exercise and peaks around 1-3 days, and then gradually subsides over the next few days. So, of course, if the pain lasts more than 3 days, it might indicate an injury, so it’s smart to get it checked out.
But if it’s a normal case of simple muscle soreness, there are a couple of things you can do.
In my experience, I don’t know if we can completely prevent the dreaded DOMS, but there are ways you may be able to minimize its severity.
Gradually increasing the intensity and volume of the new exercises. We tend to be so “gung ho.” I know I do. If I’m starting a new routine like adding wall sits to the plan, I don’t start with 2 or 3 workout days evenly spaced out over a week. Oh, gosh, no! I’ll go for it and come out of the gate adding a daily set of this challenging exercise. And of course, by the third day, I’ll be in so much pain that I’ll have difficulty sitting down. Even using the toilet becomes a memorable experience! Have you ever been there?? So let’s slow down and gradually increase our exercise or our intensity.
Proper warm-up and cool-down. This is so important to reduce the likelihood of DOMS. So the question is, why don’t I do it? After all the years of exercise, I still stubbornly refuse to spend an extra few minutes in the warm-up/cool-down phase. Exercise classes or online videos work well for me because they force me to add the necessary pre/post-workout routines. Sometimes, I’ll also use my foam roller.
Watch your nutrition and hydration. This is a big one, isn’t it? Especially the hydration. Both a healthy diet with plenty of fruits, veggies, and lean protein and paying close attention to sodium while also staying hydrated will go a long way in keeping muscle pain at bay.
Allowing 48 hours of rest between training the same muscle groups. Great advice. I just have to learn to stick with this. And if it’s as tough for you to stick to as it is for me, then a gradual ramp-up is the next best thing. Start with just a few pushups in the morning and gradually add a few more weekly until you’re at your desired number.
Or simply stick with the suggestion and allow a few days of rest between training the same muscle groups.
And if all this fails and you find yourself with an achy body after exercise here are a few hints that will make you feel better.
We all know about taking a soothing Epsom salt bath. I was a little surprised that the scientific jury is still out on the efficacy of this approach. But I’ve been taking these calming and relaxing baths for years and have felt better for it.
And then there are over-the-counter (OTC) products for our aches and pains. Many give almost instant relief.
However, I’ve found that OTC drugs can, at times, become a little “spendy.” The solution might be making your own.
Have you ever tried to make a homemade version of muscle rubs like Icy Hot or maybe Tiger Balm?
Here’s a recipe that sounds interesting. I’ve not tried it yet, so I can’t completely endorse it. But I’m certainly making a list of the ingredients to give it a go.
Who knows, concentrating on making the muscle rub may be just the distraction we need from our achy thighs, sore back, and booty! ❤️
We'd love to hear from you. We've been talking about exercise and movement all month. Tell us what's working and what's not in the comments. ❤️❤️
I bought some dried arnica and steeped it with olive oil and a vitamin E capsule for about 5 months. It does work well. Now I have arnica growing in the garden. I also take an aspirin before doing heavy gardening...head the inflammation off at the pass.