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Speedy Recovery: 10 Ways to Ease Sore Muscles

PopSugar logo PopSugar 21/05/2018 Anna Monette Roberts

How to Avoid and Recover From DOMS © POPSUGAR Photography / Kat Borchart How to Avoid and Recover From DOMS After an intense cardio workout or weight-training session, you might feel extreme exhaustion, muscle soreness, and nausea.

This hit-by-a-truck feeling that you often wake up with the day after working out is called DOMS, which stands for delayed onset muscle soreness. Luckily, there are many preventative measures you can take to avoid it.

© Provided by Shutterstock Here's a quick list of 10 steps you should always take before, during, and after going to the gym.

  1. Drink a cup or two of caffeinated tea or coffee before working out to increase muscular strength and endurance and reduce the chance of soreness.
  2. Eat a pre-workout snack that is low-fat and high-carb with some protein.
  3. Warm up properly with a little cardio and dynamic stretching to prep your muscles and joints for your workout.
  4. Do not abruptly stop while exercising; instead, keep steadily moving so fresh blood will be sent to repair your taxed muscles.
  5. While you are working out, stay hydrated by drinking water every 15 minutes.
  6. If you are sweating a lot and doing a long workout, it's important to replace lost electrolytes with a sports drink or electrolyte-rich foods like bananas or avocados since these essential salts regulate heartbeats, muscular contractions, and nerve function.
  7. After your workout, stretch and use a foam roller to massage out knots and increase blood flow to your muscles.
  8. Immediately after working out, eat a post-workout snack that has a 4:1 ratio of carbs to protein to help restore the nutrients lost in the muscles during the workout. Try chocolate milk or a protein snack washed down with tart cherry juice, which has also been shown to reduce soreness.
  9. Consider getting a sports massage to increase circulation and break up major knots in problem areas that are always sore.
  10. Take a cold shower post-workout to reduce inflammation of the muscles. Or try an ice bath, which has been shown to reduce muscle soreness by 20 percent.

Related: This is What Happens to Your Body When You Drink Water (provided by Eat This, Not That!)

This is What Happens to Your Body When You Drink Water: By Christina StiehlIt's one of the best things you can do for your health, and it's totally free.The solution to most of your health problems could be solved with a simple trip to the water fountain. Seriously. Feeling groggy? Have a headache? Want to lose weight? Drink more water. Since your body is made up of about 60 percent H2O, it’s essential that we drink enough to keep our organs functioning properly and keep our body in tip-top shape.Sure, drinking water is in just about every article about health and weight loss, but that’s because it’s so important. And people are starting to catch on; in 2016, Americans drank more bottled water than soda.Whether you prefer pricey bottled brands, filtered from the faucet, or plain old tap water, sipping on agua is essential for overall health. Make sure you're drinking at least 64 ounces a day to reap all of the health benefits—and read on to discover what happens to your body when you drink water, from the editors of Eat This, Not That!. And for the best ways to lose weight, and stay lean for life, don't miss our 50 Ways to Lose 10 Pounds—Fast! This is What Happens to Your Body When You Drink Water

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