I’m writing this piece of information because I hit the hip adductor machine for the first time and got absolutely cooked. Like unable to walk around type cooked.
What is DOMS?
Delayed onset muscle soreness or (DOMS) is thought to be caused by small muscle fiber tears that occurs during resistance training. The issue with DOMS is that: it feels terrible when it impacts legs, and you should not conduct resistance training when you are sore.
How to Recover from DOMS
Tip
Before doing any of the following recommendations, ensure you are getting a good nights rest and ingesting recommended amounts of protein. Without these habits, the rest of these are not going to be nearly as effective.
- Self-myofascial Release (Foam Rolling): many studies show that conducting foam rolling for around ~10 minutes after your workout on the muscles that you have hit can reduce the intensity of muscle soreness. Continue applying direct pressure with the foam roller until you feel the muscle loosen up a bit.
- Active Recovery: perform 5-10 minutes of a cooldown routine after working out specific muscles. It is vital to perform the low intensity workout in the regions that you have worked out (ie. cycle for leg day, rowing for upper body day).
- Ease Into Your New Workouts: if you are starting a new exercise, especially if you have never worked out the muscle before, stick to low weight low volume. Do not go into it at full strength as you don’t know how your muscles will react.
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