Danish shoppers had a sleepover in an IKEA store and it’s very ‘500 Days of Summer’
Danish shoppers had a sleepover in an IKEA store and it’s very ‘500 Days of...

Sarah Finnan

This terraced home in Sandycove with sea views is on the market for €2.15 million
This terraced home in Sandycove with sea views is on the market for €2.15 million

Megan Burns

Maneuvering the crazy politics of the family Kris Kindle
Maneuvering the crazy politics of the family Kris Kindle

Sophie White

Why should skincare stop at your face? Here’s how to give your entire body some TLC
Why should skincare stop at your face? Here’s how to give your entire body some...

IMAGE

‘This is probably my last Christmas. I wanted it to be meaningful. The pandemic has taken so much from me’
‘This is probably my last Christmas. I wanted it to be meaningful. The pandemic has...

Amanda Cassidy

‘Watching the Christmas shopping rush, it’s easy to feel like if you aren’t spoiling your kids, you’re doing it wrong’
‘Watching the Christmas shopping rush, it’s easy to feel like if you aren’t spoiling your...

Amanda Cassidy

WIN a magnum bottle of Moët Brut Impérial champagne and four gold goblets
WIN a magnum bottle of Moët Brut Impérial champagne and four gold goblets

IMAGE

Unhappiest at age 47? These women beg to differ
Unhappiest at age 47? These women beg to differ

Amanda Cassidy

Grief at Christmas: ‘Sadness is more accentuated this time of year’
Grief at Christmas: ‘Sadness is more accentuated this time of year’

Niamh Ennis

A cranberry and pistachio fudge recipe to get you ready for Christmas
A cranberry and pistachio fudge recipe to get you ready for Christmas

Holly O'Neill

Image / Editorial

Secrets Of A PT: 5 Tips To Avoid DOMS Agony


By IMAGE
15th Jul 2016
Secrets Of A PT: 5 Tips To Avoid DOMS Agony

Delayed Onset?Muscle Soreness (DOMS) = hell on earth. ?Also called muscle fever, this is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise; the unfair payback we get after so diligently keeping to our gym sessions.?We ask personal trainer Damian Hall to tell?us how to avoid the DOMS agony.

The dreaded DOMS. This is something I enjoy in a weird ?I like to know I’ve hit my muscle groups hard the day before? kind of way! Unfortunately, there is no way to completely avoid them, but the most effective method when it comes to at least dulling the pain is to stay conditioned, i.e., don’t stop training. Because once your body becomes conditioned to resistance training and exercise, in general, it will be less inclined to be sore! However, naturally, it isn’t possible to continuously keep training as we all have to take a break from our usual exercise regime at some stage, be it through sickness, holidays, injury or just generally needing some downtime.

Here are my top five strategies to help you reduce?your DOMS:

Warm Up

Before training, warm up and be sure to stretch well after training. And by this, I mean spending ten minutes stretching – really stretching?- not a quick hamstring stretch?before jumping in your car!

Use Magnesium Therapy

Either in tablet form or an Epsom Salt (hot) bath form after a workout to ease those aching arms and legs. The heat acts as an analgesic and soothes tired muscles. It is important to try and stretch your relaxed muscles afterwards though as they are primed for this following immersion in the warm water.

Compression Therapy

This can be a useful way of reducing DOMS. Compressing the muscle reduces inflammation and thus increases recovery by reducing soreness.

Reduce Acidity

Reduce acidity in the body through a clean diet; this can also combat muscle soreness.

Stay Hydrated

Muscles perform optimally when they are hydrated. If yours are dehydrated, this will more likely cause more soreness.

As well as being our fitness pro, Damian Hall is the founder of Complete Personal Training. If you have any questions for Damian to answer, tweet us @image_magazine and use the hashtag #imagefitpro.