5 Ways to reduce post exercise muscle soreness  


Here at Compass Physio we are here to help you with any muscle ache or pain. Delayed onset muscle soreness or (DOMS) is the pain and stiffness felt in muscles several hours to days after strenuous exercise. It is not uncommon to feel a low level after a hard session of exercise. This soreness is worst 24 to 72 hours after exercise.    


Quick facts

  • DOMS is most prevalent at the beginning of the sporting season when athletes are returning to training following a period of reduced activity or you are getting your new year fitness regime up and running
  • Exercise is the most effective means of alleviating pain during DOMS
  • Alternatively, exercises targeting less affected body parts should be encouraged in order to allow the most affected muscle groups to recover.


Top 5 Tips

  1.      Keep moving. You may want to lie down while your muscles recover but moving your body can make you feel a lot better. The trick is to do something light and gentle. Low impact activities such as cycling, swimming or light running can make a big difference.


  1.       Make sure to have a recovery day in your schedule. Try to keep a day for you to help your muscles and joints recuperate.


  1.       If your muscles still ache after 48 hours, try heat. It can stimulate blood flow and ease tightness and help them feel better.


  1.       Get a sports massage. A sports massage can relieve muscle tension, boost blood flow, and increase the range of motion in your joints. It’s also a great mood-lifter. Talk to us at Compass today about arranging your next sports massage.


  1.       Talk to us at Compass physio. Our chartered Physiotherapists would be happy to help you plan and schedule your exercise routine to reduce chances of DOM’s. Reducing DOM’s can help to reduce injury risk as well as reduce exercise disruption.



Quick Question Is DOMS a sign of a good workout?

Some of us may think that unless you feel sore after a workout, you’re not making any fitness gains.  But is this true? No. When you start a new exercise routine or push your limits, you’re more likely to get sore. But as you keep exercising, your body adapts. You shouldn’t be pushing yourself to the limit every day. You should feel less sore with each workout, but that in no way means you’re not working out hard enough. As your body adapts to muscle stress, it will become more efficient with exercise.      


How physiotherapy can help


If you are finding it hard to complete exercises due to pain, speak to us at Compass Physio. Pain should never limit your ability to complete exercise. At Compass physio we will complete a full physical assessment and will help identify any possible underlying causes of pain. Our chartered physiotherapists will help you to build strength and strategies which will help tackle the problem.


To find out how Compass Physio can help, call 046 954 9456 (this number covers all clinics), click here to book online.  


You can also email any questions to info@compassphysio.ie  


Paddy Mulligan MISCP Chartered Physiotherapist Compass Physio

Call Us: 046 954 9456
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