Tuesday, October 19, 2010

Dealing with DOMS

No, not him.

Or those.

Or her either. Now behave!

I’m talking about Delayed Onset Muscle Soreness.

I decided to research this subject after being particularly sore and stiff for days after my last long run. I have experienced this often enough and believed it to be a necessary evil that just had to be “toughed out.” The only thing I ever really tried to do to alleviate it was to just keep moving. I found that long periods of inactivity following a hard or long workout seemed to increase the muscle aches and stiffness. Unfortunately for me, my lifestyle does not allow me to avoid long drives or hours spent sitting at a desk.

Here are a few tips I gleaned to help reduce the irksome effects of DOMS:

First, properly warm up before and cool down at the end of a hard or long workout.

Next, mangia! Protein, protein, protein . . . did I mention protein? As soon as possible after the workout consume carbs and protein to both refuel and help heal your muscles. Anti-oxidents are also reputed to aid in the healing of damaged muscles. You could always look to sensible sources for these anti-oxidents, like nuts and berries, but I prefer something a little more satisfying, like dark chocolate, dark beer or red wine - in moderation of course. ;-}

RICE. Rest Ice Compression Elevation. You’re probably tired of hearing it, but it seems to be the answer to nearly every sports related malady.

Finally . . . massage, and I’m not talking about the kind offered by Mistress Fatima Fetish (pictured above). Either a professional sports massage or self massage using tools like The Stick or a foam roller.

Of all of the things I have discussed here, massage is the one that is noticeably absent from my post workout regimen. I intend to rectify that as the end of my marathon training approaches.  Or maybe I'll just see if Ms. Fetish can fit me in to her busy schedule.

For a little more detail, I found this article particularly useful on the subject.


  1. Ahh, good post, thanks for the helpful reminders of the things I need to do to CARE for my body after a long run! Protein!! I always fail to do that.

  2. DOMS is super annoying. You think you're great and then 24 hours post run/workout/whateves you are struck with the muscle aches of doooommm. I'm glad that my sister is a LMT (a legit one. not like your friend Fatima...)

  3. Thank you for reminding me ... I was supposed to go to the store to buy some protein products! I had major issues with my legs last week, and that's what was suggested to me - protein protein protein!!!