Reducing DOMS After Exercise

reducing doms after exercise

Reducing DOMS After Exercise.


DOMS means Delayed Onset Muscle Soreness.

DOMS are the aches, pains and inflammation we feel 12-48 hours after strenuous exercise.

Some people, like the strong man Mark Felix, who is still a world class competitor in his fifties, are lucky and never suffer from DOMS.

For most of us though, DOMS hits worst two days after heavy training.

Here are some of the best ways of eliminating waste products such as lactic acid from your muscles, and reducing DOMS after exercise:


Warm down.

Spend 5 minutes warming down after your training session or event with light jogging, walking and active stretches.



Stretch the hamstrings, thighs, hip flexors, groin and calves for 20-30 seconds per stretch.

Use longer yin yoga style stretches (2-5 minutes per stretch) for particular problem areas.


Elevate the legs.

Raise your legs up above your heart level for 5 minutes to help counteract gravity, and reduce the blood pooling which occurs in the legs after tough exercise.


Get a sports massage.

The footballer John Terry has three sports massages a week as part of his recovery programme.

If you don’t have access to your own personal masseuse, then soak in a hot bath for 10-15 minutes, and then use a foam roller for 5-10 minutes.


Hydrate and Eat.

Drink some fluids within 30 minutes, and eat a protein/carb based meal within 90 minutes of finishing your workout.

This will help re-balance your sodium levels and repair tears in your aching muscles.

Add omega 3 oils, turmeric and ginger to your general diet for future DOMS reductions.


Perform recovery work.

Spend 10-15 minutes on recovery work the day after a tough event.

Try 1km very light jogging the day after a 10km event, or 3 very light 90 second rounds of shadow boxing the day after a tough sparring session.

Finish your recovery workout with 5 minutes of barefoot walking on a natural surface.


Happy recovery and good luck with your training!

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Sam is a Premier Diploma qualified personal trainer in SW London and is the founder of

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