How to Prevent and Treat DOMS
Both the prevention and treatment of DOMS is pretty simple, and can be handled without medical attention. Appropriate program progression is the ideal method for prevention, increasing about 5 percent each week. This ensures that your muscles are strong enough to handle the force and are not stressed to the point of extreme post-workout pain.
If you still experience DOMS, some health professionals will suggest taking anti-inflammatory drugs, such as ibuprofen. However, multiple studies, varying in participant size and timing of medication, have come to a draw: some found this method to be successful, while others found it to be ineffective, according to a research review published by the National Strength and Conditioning Organization. Simple trial and error can help you decide if this method will work for you.
Luckily, medication is not the only treatment method for DOMS. Stretching both before and after a workout is another way to reduce extreme muscle soreness. During your warm-up, focus on the muscles you'll be using the most and perform active stretching: think jump squats or skaters. This ensures that your muscles are prepared for the force you're about to apply to them, reducing stress. Stretch these same muscles after your workout, holding each position for 30 seconds.
While a minimal amount of soreness is normal after a workout, the pain felt from DOMS is not. Remember to stretch before and after exercise and progress appropriately to avoid this muscle pain.
