Muscle Fatigue


DOMS (delayed onset muscle soreness)

Sore muscles are never comfortable, but I wear them with a badge of honor knowing I pushed my body a little harder than usual. DOMS occurs when the body is repeatedly exposed to demanding or unaccustomed exercise or high-intensity eccentric muscle contractions. In general, DOMS continues to increase after exercise, peaking between 24 to 72 hours afterwards. The mechanisms are being researched, but DOMS is a major cause of reduced exercise performance, loss of muscle strength, and range of motion, and is a common reason for continual psychological discontent.

I have been feeling the burn the last few days with my new weight program. I know it means I am building muscle but relief is definitely in order — here are ways to ease sore muscles:

Apply Heat

Whether it’s a hot tub, steam or sauna room, or just a soak in my tub at home, a little heat always does wonders for sore muscles — it will make you feel less stiff and more relaxed. Applying heat to muscles reduces pain by increasing blood flow to the area, which helps the small muscle tears causing the pain heal faster.

Stretch It Out and Move About

Lengthening overworked muscle fibers by stretching eases possible post-workout pain. Although, studies have found that stretching doesn’t relieve the lingering pain of a hard fitness session, I feel it makes the new muscle fibers more elastic and healthier. On the other hand, light cardio the day after an intense workout improves circulation warming up your body, and we already know that a little heat goes a long way to help the pain go away!

Rub the Pain Away

As if any of us needs an excuse for a massage, getting one is a great way to relieve tension and pain away from muscles. Pamper yourself with a professional massage, ask a friend to do the rubbing for you, or DIY with the Stick (google Original Body stick), a foam roller, or tennis ball. I personally use either a husband or the foam roller and the foam roller is more reliable and feels really good.


Water cleanses the toxins from your body. We all know this but I think it’s good to be constantly reminded. Drink WATER. Lots and lots of water.

Some foods like tart cherry juice, ginger, and turmeric are all natural anti-inflammatories that may help minimize the pain.

What do you do to relieve muscle soreness?

2 thoughts on “Muscle Fatigue

  1. I really like to foam roll it out!

    Is it weird that I kinda like the doms feeling? It’s because I know there are gainzzz to be made and it makes me feel stronger… after 2 – 3 days of hobbling about! lol

    Great Post! x

    Liked by 1 person

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