TEMPORARY RELIEF FOR DOMS


Temporary Relief For DOMS

Anyone who’s pushed limits in the weight room is familiar with Delayed Onset Muscle Soreness (DOMS). The aching can start to kick in anywhere from a couple hours to days after training, and is usually strongest between 24 and 72 hours post-workout. A study published in the Journal of Strength and Conditioning Research offers two strategies for helping you manage the pain.

Twenty healthy females in their early 30s used a dynamometer to perform eccentric contractions of the upper trapezius muscles. DOMS set in about 48 hours later. Half of these volunteers got a 10 minute massage of the traps muscle group while the rest performed active recovery encompassing 10 sets of 10 reps shoulder shrugs using light elastic resistance. Muscle soreness rated 5 on a scale of 1 to 10 before treatment, and the intensity of discomfort was reduced by both strategies. Unfortunately, the effect only lasted for around 20 minutes.

True Strength Moment: When you’re up against a plateau and looking to push beyond, studies have shown that supplementing with Branched Chain Amino Acids (BCAAs) before training can help reduce the impact of DOMS. Try mixing a flavored BCAA powder into water for hydration support, or if you drink a whey protein shake before training stack it with an unflavored version.

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