We have all heard about them. We have all feared them. YET we never really know how to take care of them. We are talking about DOMS, that weird sensation you wake up to when you train really hard, and how to address them.
Delayed onset muscle soreness (DOMS) is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise. The soreness is felt most strongly 24 to 72 hours after the exercise.
It is entirely normal – yet for those like me, not-so-gym-addicted, they can prevent you from even thinking about going back to the gym or the box any time soon. The good thing is that you can probably do much more than you imagined.
First of all, if you are not as lucky as me who has a big sister taking care of her traveling kit, you should definitely get in the car ASAP and go to a specialized sport/physio store to buy these tiny little gadgets.
The roll is used to massage the area affected, for instance, if you trained legs you use it on your quads, calves etc. The ring works basically in the same way, but instead of the directly sore part of the body, you treat the reflected area, which is on the left hand for almost everything, according to the points indicated on the instructions manual. The magnets and the tape constitute the final part of the treatment, when you actually tape a magnets (sharp blue) on the sore area and another (flat blue) on the opposite side to relieve the pain.
But that is just one of the things you can do. I would suggest you invest in a foam roller (you can find one here for 16.99€), a couple of stretch bands or yoga bands (my favorite is this one here, €4.99), and a yoga mat (there are so many brands you don’t really need my advice for it).
Also – BCAA. A lot of people are afraid to take supplements, but when it comes to BCAA, I believe they really do their magic to help you out with the doms. When I know I have a serious training, I make sure I always make sure I take 3 pills right after training (though sometimes it is advised to take a couple before training) For a festive version, treat yourself to a bag of Prosecco BCCAA from MyProtein. And proteins. Whether you like the powder or the meat (no judgments because I love meat and fish and eggs and vegan life is not for me), it’s okay, as long as you make sure you are getting enough protein to sustain your healthy lifestyle.
Further, some sport-massages can help, yoga, pilates, jogging can help. They also told me that if you did, let’s say heavy squats, the day after you should do air squats with a particular schedule so that you would recover faster (I did it a couple of times the proper way, and it really helped me a lot).
Bonus hack: get as many gin&tonic as you need to forget about the training!
Have A Safe Journey!