Delayed onset muscle soreness (DOMS) refers to the muscle pain and stiffness that occurs after intense or unfamiliar exercise. It usually develops within 24 to 48 hours after exercise and peaks around 72 hours. DOMS is caused by microscopic damage to muscle fibers, resulting in inflammation and increased sensitivity to pain.

While it may not be possible to completely prevent DOMS, there are several strategies you can try to minimize its impact:

1. Gradual Progression: Gradually increase the intensity, duration, and frequency of your workouts, allowing your muscles to adapt to the demands placed on them.

2. Warm Up and Cool Down: Always start your exercise routine with a warm-up to increase blood flow and prepare your muscles for activity. Similarly, cool down with light exercises and stretching to help reduce muscle stiffness.

3. Stretching: Incorporate regular stretching exercises into your routine to improve flexibility and reduce muscle tightness.

4. Hydration: Drink plenty of water before, during, and after exercise to maintain proper hydration and promote muscle function.

5. Proper Nutrition: Ensure you have a well-balanced diet that includes adequate protein to support muscle repair and recovery.

6. Rest and Recovery: Allow your body enough time to rest and recover between workouts. Overtraining can increase the risk of DOMS and other injuries.

7. Massage and Foam Rolling: Using a foam roller or receiving a massage can help alleviate muscle soreness and improve blood flow to the affected areas.

Remember, DOMS is a normal part of the muscle adaptation process, especially when starting a new exercise program or increasing the intensity of your workouts. It typically subsides within a few days as your muscles recover and become stronger.

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Payden Montgomery, Co-Owner
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