Reducing Post Workout Muscle Stiffness (DOMS).

We have all probably experienced this at one time or another after working out, playing sports, or doing any kind of strenuous activity that our muscles are not used to. It's really a pain that is beyond aggravating and just the thought of it lowers our motivation to start up with a fitness program, or sports activity.

There are a couple reasons that are thought to cause D.O.M.S (Delayed Onset Muscle Soreness)the day after workouts. The first is the build up of lactic acid within the muscles, however; scientists are starting to lean more towards the idea that its all of the different microscopic tears that the muscles receive after being worked above which their used to.

Mainly the individuals that are going to be subject to D.O.M.S are individuals who are just starting out on a workout for the first time, or starting back up after a few months, this is because the workout actually shocks your muscles because their not used to the physical activity. Another situation would be changing from a current workout to a new workout.

The unfortunate part about it is, that there is no known ways of actually preventing D.O.M.S, or scientific way of reducing the amount of soreness. I throughout the years have found some things that have helped to reduce the soreness that I feel.

1. Warm up/ Stretch your muscles before exercising.

This is going to help reduce a lot of the pain by preparing your muscles, and getting them more flexible. It will also greatly reduce the amount of abnormal tearing to the muscle. By preparing your muscles for exercise in this way you will reduce chances of injury that helps to contribute to post workout soreness.

2. Take a Epsom salt bath

Epsom salts have been known to draw out lactic acid within your muscles. It is best if the water is as hot as you can get it, without causing pain to yourself this way your pores will be able to expand better. I have found that taking an Epsom salts bath after a workout tends to reduce the amount of soreness that I feel the next day.

3. Consume caffeine

New research shows that consuming the amount of caffeine that is in about two cups of coffee about an hour before working out could actually help to reduce D.O.M.S by up to 50%. This is however discouraged if you are sensitive to caffeine, have any kind of heart conditions, or any other conditions that may have negative effects from taking a stimulant prior to exercise. There is still no guarantee that this will work, however; the results of the research have been both positive and consistent.

D.O.M.S is pretty much a thing that comes with the territory I guess. Once you start a routine your soreness will go away and for the amount of time that you have to deal with this unfortunate soreness compared to the benefits you will receive from working out/exercising, it is in my opinion a very small price to pay.

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