If you exercise hard or if you are new to exercise in general, you are bound to have to deal with D.O.M.S. – Delayed Onset Muscle Soreness. The pain and discomfort associated with DOMS typically peaks 24-48 hours after an exercise bout, and resolves within 96 hours (aka -second-day soreness). Your muscles ache and swell, and you probably have difficulty with daily activities like going up steps and even sitting on the toilet. Don’t fret – it’s normal and it’s a sign that you must have done something right. Here are some remedies for relieving a little of the soreness:
1. Keep moving and keep showing up to camp. Movement keeps the blood flowing to your muscles and it speeds up the recovery time.
2. Take an Epsom salt bath and always stretch for 10-15 minutes after your bath or shower while your muscles are still warm.
3. Get a massage.
4. Eat right. Good protein eaten within an hour after your workout does indeed help muscle repair.
5. Drink plenty of water – at least 64 ounces/day.