Doms. Doms. Doms. Doms. DOMMMMMMMMMS.
Delayed Onset Muscle Soreness.
You know that soreness you get the day after you do a hard workout? You can blame the DOMS. And that’s not some Italian guy at the docks that will hook you up with mozzarella. Ok, I guess that’s not what you go down to the docks for, but you catch my drift.
DOMS, which is caused from micro tears in the fibers of your muscles that lead to soreness and general inflammation, stiffness, and a reduced range of motion. That’s why when you roll out of bed the next day after a killer parking deck crawl workout (or am I the only one that does that?!), you can barely move without looking like a grandma!
So let’s see how we can zap some DOMS.
Ice Bath! I like to Ice Bath right after a long run. New to ice bathing, check out my tips HERE.
Foam Rolling or the stick. I love, love, love both these tools to help massage out the kinks in my legs and lower back. Need some good tips on how to roll. Check this link with How-To videos from Runner’s World
Good Nutrition.
I like to take in 100-200 calories immediately after my run (usually via a protein shakes) then a larger meal within a few hours (usually right after my ice bath).
Sleep. An old fashioned nap and early bed time seems to help me after long runs or when tacking up my mileage. I have NO issues taking a nap on a Saturday… bring.it.on.
What do you do to help to fight the DOMS?
This is great! A good friend of mine is a massage therapist and I complained to her that my lower back hurts after running. I stretch it and I ice it and I still feel old. Funny enough, she said I wasn’t stretching my quads and hammies enough so they were fighting it out and taking it out on my lower back. WHO KNEW!! I just bought a foam roller and barely know how to use it. Thanks for the link and the inspiration!
It’s amazing how everything plays into it all, isn’t it?!
GREAT POST! And GREAT Tips! I am obsessed with foam rolling at the moment!
I read the DOMS posts at the top to the tune of the Tums chant. That’s exactly how I think of DOMS. Great tips!! I’m going to have to try an ice bath eventually…should have started during the summer.
I am so glad someone got the Tums chant
I love ice baths…. well, love to hate!