How To Reduce Muscle Soreness (DOMS)

We’ve all been there – you’re super motivated after your YourZone45 workout, and you’re super ready to do your next one tomorrow morning. And then you wake up, stretch, and – OW!
You’ve got the sorest muscles ever.

This frustrating phenomenon is known as DOMS, or Delated Onset Muscle Soreness.

As we already know, exercising actually involves making tiny tears in the muscle which in turn build and heal themselves, resulting in more strength and size. Although there is a mass of intricate science behind DOMS, the essential point is that when these muscles become torn, your body reacts with its immune system like it would with any other ‘repair’ job. The immune system releases higher levels of neutrophils and lymphocytes, and this repairing is what results in the muscle soreness the day after, or even the day after the day after.

We know you’d love to know more about the science but we’re also pretty sure you’re simply wincing and wishing the pain would stop – so here’s our guide to reducing DOMS as much as possible after a great YourZone45 workout – so you can get going with your NEXT great YourZone45 workout!



Getting a massage will help DOMS by encouraging further blood flow and by loosening up the fascia (which is essentially the connective tissue that runs throughout your body) making you feel less tight and stiff. Besides, like you really need a reason?


-Anthocyanins & Protein

Eat foods that have anthocyanins in them – this particular flavonoid encourages blood flow to muscles. Foods with anthocyanins in include cherries, redcurrants, blueberries, red cabbage, black rice, red onions, red grapes and aubergine. Seeing a pattern? That red/blue hue is a good indicator of amazing anthocyanins which will help your muscles chill out. Protein rich foods straight after a workout will also supply the torn muscles with vital building blocks to speed up the healing.

-Alternate hot and cold shower

Studies using infra-red imaging have shown that muscles experiencing DOMS stay warmer for longer as the blood circulation is increased to help out with the repair job. A hot shower with bursts of hot and cold will help speed things along even further, reduce swelling and the sensation of the cool water will feel soothing.


-More Exercise!

You may have noticed a theme here, and that’s that movement of blood will drastically help to reduce the pain of DOMS by increasing the speed at which the tears in the muscles get repaired. We know this is the absolute LAST thing you may want to hear, but getting your muscles moving again will encourage this. However, it’s important to make sure that your DOMS recovery exercise is low intensity and light. The idea is to gently get blood flowing again – NOT to fatigue your muscles so much that repair is out of the question. Think a slow jog or a few body weight exercises.

So there you have it – our 4 top ways to reduce DOMS and get you back in the gym quicker than you can say ‘ouch!’


See you in the studio!