Gymgoers across the nation have joyously returned to their studios, and for many, their old routines.
Unless you’ve been using the same equipment at home and at the same frequency, the chances are you’re going to hurt more than usual after your first few gym sessions.
It’ll take time to get back to being used to your old routine, and even if you have been making do with home exercising it’s likely you’ve been using slightly different muscles.
So you might be looking to ease delayed-onset muscle soreness (DOMS) and recover properly after a heavy workout.
The London Lions of the British Basketball League are used to dealing with this due to the cardiovascular needs of the game.
These are their tips for getting over DOMS.
Rest and ice
Justin Robinson says: ‘Don’t underestimate the importance of a good night’s sleep.
‘If you’re one of those people who think you “only need five hours,” you’re not giving your body enough time to recover and could be making yourself more prone to injuries in the future, so aim for seven to eight hours per night.’
He also says ice is ‘the easiest way to reduce inflammation and help your muscles rest’, suggesting that you use an ice pack on sore areas for around 20 minutes for faster recovery.
Cherry juice
DeAndre Liggins says studies have supported the theory that tart cherry juice concentrate increases melatonin levels, something that aids the healing process and is an anti-inflammatory.
‘Tart cherry juice has been shown to do even more for athletes by reducing inflammation, reducing muscle damage, increasing cycling economy and maximum strength following high-intensity exercise.
‘This is a great hack for at home workout recovery as it is cheap and easy to find, but also one of the most effective ways in reducing inflammation,’ he says.
Roll out your muscles
Dirk Williams advises you get a foam roller to help ease soreness.
‘Foam rollers are cheap and effective tools for breaking up knots and sore spots in your muscles, but even a tennis ball can be effective,’ he explains.
‘Foam rolling breaks up scar tissue and knotting in your fascia, which is important because these knots are often the root cause of sore muscles and joints.’
Spend a few minutes in the morning and evening to do this and speed up recovery.
Hydration
Joe Ikhinmwin says though simple, the benefits of staying hydrated are often overlooked.
‘Drinking water after a tough workout helps rid your body of toxins and prevent dehydration.
‘This is important because dehydrated muscles can quickly become painful muscles, so be sure to drink a couple litres of water or more on days when you exercise,’ he says.
Protein
Kevin Ware finds that consuming protein before bed helps ease DOMS.
‘Slow-digesting protein in a bedtime shake prolongs the duration of muscle protein synthesis, building muscles as you sleep.
‘A protein shake at bedtime enhances your quality of rest and fuels you for the day ahead, and eating a high-protein breakfast when you wake up can also help reduce food cravings throughout the day,’ he says.
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