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    The Beginners Guide To Foam Rolling Correctly

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    Foam rolling – or “self-myofascial release” – will ease tension as you roll muscles over a foam cylinder.

    How it works: the pressure softens, lengthens and realigns the fascia, promoting muscle relaxation. Not only does it feel amazing, but it also helps break up knots and reduces the risk of injury. Check out these three moves, perfect for anytime use – whether it’s before, after, or even during your workout routine.

    Tip: Each complete roll (down and back) should take at least five seconds. If any spot feels especially tight – you’ll know from the way it hurts like crazy as you pass over it – pause at that spot for an extra two seconds before continuing.

    IT Band Roll

    Lie on your left side with your legs straight and your left hip on a foam roller. Place your palms on the floor in front of you and place your right foot flat on the floor in front of your left knee. Straighten your arms and lift your torso off the floor. Press your body weight on the roller. Slowly roll from the hip down to the knee and back up to the hip. For a deeper stretch, rest your right leg on top of your left as you roll. Repeat on the right leg.

    READ MORE: The 3 Stretches You Should Be Doing Daily

    Hammy Roll

    Sit on the floor with your legs extended. Place your left foot flat on the floor next to your right calf and place the foam roller under your right knee. With your palms on the floor behind you, lift your butt and right foot, keeping your hands still, and slowly roll from the back of the knee joint up to your hip and back. Do another rep with your leg turned in slightly, then one with your leg turned out; repeat on the other side.

    Back-it-Up Roll

    Lie with a foam roller under your upper back and your feet a ruler’s length from your butt. Raise your hips and torso so that most of your body weight rests on the roller. Cross your arms, then lift your elbows towards the ceiling so the roller is in contact with your back muscles, not your shoulder blades. Keeping your feet planted, slowly roll down until the roller hits the small of your back, then return to the starting position.

    READ MORE: 7 Best Lower Back Stretches To Ease Aches And Pain

    Foam Rollers Recommended By Our Editors:

    Trojan Compact Roller

    This roller provides deep tissue relief with its lightweight, high-density foam. Its compact size makes it travel-friendly, ideal for on-the-go muscle relaxation and improved flexibility.

    Trigger Point Grid 1.0

    Replicates a massage therapist’s hands? Sign us up! This foam roller enhances mobility by targeting tight muscles and knots with its Distrodensity zones. Plus, it is compact and durable.

    Hyperice Vyper Go

    Behold the roller of all rollers! Power meets portability for on-the-go wellness. Energise your body with its compact, vibrating design, perfect for home or travel self-care routines. More

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      7 Best Lower Back Stretches To Ease Aches And Pain

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      There’s nothing more satisfying than finding that ahhh-inducing stretch when you have a tight and achy back — and nothing more maddening than not being able to hit that spot. But doing the best lower back stretches for yourself is important – especially when we sit at a desk all day, or even if we’re on our feet.

      Lower back pain is near-universal — in fact, about 80 percent of people experience it at one point or another, according to the American Chiropractic Association. “Where the spine meets the pelvis is kind of a crash site,” says Patrick Donovan, owner of Heather Lane Physical Therapy.

      Why you should be doing back stretches

      It’s little wonder that this area is a pain point for so many seeing as how the daily habits that commonly cause lower back issues are the ones you likely do often: spending hours hunched over a computer, phone, or steering wheel, which all cause the muscles in the front of your pelvic area to shorten and tighten, too. When the hip flexor muscles are contracted in a seated position, those muscle fibres start to shorten, pulling the pelvis forward and pushing the lower back out of alignment. Translation: weaker — and achier — back muscles.

      You’re probably getting the picture that the more time you spend sitting, the more likely you are to experience lower back pain, but it’s not like you can just stop working a desk job or driving your car. Being mindful of your posture and standing up regularly can help you prevent lower back…but what if you’re already hurting? Stretches can definitely help.

      A quick disclaimer: If you’re experiencing extreme pain or pain that radiates down your leg, talk to a doctor or physical therapist to make sure there’s nothing serious going on — and do that before trying out the stretches below, says Donovan.

      If it’s just everyday aches and pains, here are the 7 best lower back stretches to do at home, ASAP.

      How to: Start in a kneeling position, with shins flat on the ground, butt on heels, knees slightly wider than torso and hands in lap. Walk arms forward to straight on the floor, lower stomach down onto thighs and rest forehead on the floor. Hold for at least 30 seconds.

      READ MORE: The 3 Stretches You Should Be Doing Daily

      Sphinx Pose

      How to: Start by lying on the stomach with legs extended, elbows bent, upper arms close to ribs and hands planted on either side of the rib cage. Lift chest and walk hands forward so forearms rest on the floor parallel to each other, with elbows beneath shoulders. Press forearms and hands into the floor and tuck tailbone in to engage lower abdominals and support the spine. Lengthen from tailbone through crown of head.

      Hold for at least 30 seconds.

      Thread the Needle

      How to: Start on all fours. Slide the right hand along the floor behind the left wrist until the shoulder is on the floor. Hold for at least 30 seconds. Reverse movement and lift right arm into the air, twisting to gaze up. Repeat on the other side.

      Low Lunge Twist

      How to: Start in a low lunge with the left foot forward between hands and the right leg extended straight back. Draw the left hand straight up overhead toward the ceiling and rotate the torso from the waist to gaze up at it. Hold for at least 30 seconds, then return to low lunge and repeat on the other side.

      Cat/Cow

      How to: Start on hands and knees with elbows and wrists below shoulders, knees below hips and toes untucked. On the inhale, drop your stomach and arch back to lift your tailbone and chest towards the ceiling. Look up. On the exhale, pull the navel to the spine and tuck the chin and pelvis towards the navel to round the spine. (Initiate the movement generated from the tailbone and allow the spine, neck and head to follow.) Repeat for at least 30 seconds.

      READ MORE: LISS: A Complete Guide, From What It Actually Is, To How And When To Do It

      Spinal Twist

      How to: Start lying on the left side with legs bent and both arms straight, the right one resting on top of the left. Keep left arm on the floor and knees pointed toward the left side, then open right arm across the body in line with shoulder, bringing it to rest on the floor on the right side of the mat. Hold for at least 30 seconds, then repeat on the other side.

      Seated Spinal Twist

      How to: Start seated with legs crossed. Plant left foot outside of the right thigh, lifting knee as needed. Extend arms up overhead and twist torso to the left, placing right elbow against the outside of the left knee and left hand on the floor behind (but close to) back. On the inhale, lengthen the spine. On the exhale, gently twist lower back, middle back and then upper back to the left. Hold for at least 30 seconds. Then, repeat on the other side.

      This article was originally published on www.womenshealthmag.com More

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      The 3 Stretches You Should Be Doing Daily

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      Wanna feel more balanced, have fewer aches and pains and stand taller? Here, expert Aaron Smith shares the three stretches you’ll need to add to your repertoire: the laughing baby stretch to release tension, lunge stretch to unlock flexibility and cobra stretch to boost your posture. Get ready to move with newfound ease and grace!

      Pro Tip: To maximise your stretching routine, think about adopting general good habits which will help change your life and feeling of well-being. Include setting your office chair to a height where your feet touch the floor but your knees are not higher than your hips, pelvic floor contractions when driving or brushing your teeth and/or using your legs whilst bracing your abdominals to lift heavy objects and smiling with your collar bones.

      1. Laughing Baby Stretch

      Imagine a baby, laying on its back, holding its feet and laughing whilst it rocks from side to side. This stretch is amazing for helping to stretch the lower back, glutes and hamstrings. Try laying on your back, hold the outer edge of your feet with your hands and bend your knees towards your armpits positioning your elbows inside your knees. Then hold your feet wide apart from each other and lengthen your lower back along the floor. To advance the stretch and target the hamstrings more, you can gently straighten your legs too.

      RELATED: The 14 Yoga Stretches To Do Daily If You Want To Become More Flexible

      2. Lunge Stretch

      The lunge stretch targets your hip flexors (psoas major) and medial quadriceps. Tight hips and quadriceps can contribute to aching backs and slouched postures as they pull your pelvis into a forward, anterior tilt. Lengthening them will help the pelvis sit in a more neutral position reducing tension in the lower back and enabling you to stand taller and prouder.

      Getting down on one knee (as if you were going to propose to your partner!) lean your body weight forward into your front leg, keeping your torso upright and knee at a 90-degree angle over the ankle (move your foot forward if the knee goes past the toes). At this point, you should be feeling a stretch through the front and top of the back leg and to make it a bit juicier, reach your arms above your head and slightly arch your torso back and take long inhalations and exhalations.

      READ MORE: The 8 Best Groin Stretches For Anyone Who Sits All Day Long

      3. The Cobra Stretch

      The cobra stretch lengthens the front of the body and strengthens the many long stabiliser muscles of the spine. This will improve spinal mobility and also help us stand taller and prouder with fewer aches and pains in the back and shoulders.

      Lay on your stomach on the floor, legs out straight, front of the feet flat on the floor (plantar flexion), forehead to the floor hands on the floor under the chest and elbows pinned up to the ribs. Inhale, press the lower body and front of the pelvis to the floor and push the upper body up from the floor, making a gentle backbend and letting the head tilt so that you can see the ceiling. Keep the arms active as they hold you up and keep pressing the lower body to the floor. Exhale, then gently release to the floor and repeat again.

      The article by Nikolina Ilic appeared first on Women’s Health Australia. More

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      These Are The Stretches You Should Be Doing Before Race Day 

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      For those with a race coming up, here is a quick routine of running stretches that you should do the day before to get your body prepped for the race!

      This is especially important if:

      You’ve flown to the event and have been sitting in a cramped aeroplane seat.

      You’ve been tapering and your body is feeling cranky.

      You’ve been sitting behind a computer a lot the week before the race.

      Your muscles are tight from all the training you’ve been doing in the build-up.

      Runners typically develop tight hamstrings, shorter muscles and tightness in the hips and groin area. This tightness could lead to injury and less than ideal performance on race day.

      Follow this routine for a good pre-race stretch (you can do it the day after race day too, to help with recovery).

      Remember, your body might be cold when you start moving, so make sure you move carefully and with intention, holding poses longer than you would initially (or in a vinyasa flow class).

      READ MORE: These Pilates-Fusion Moves Strengthen, Lengthen And Tone

      1/ Downward Dog

      Good for: Tight hamstrings and calves.

      Start with: Get into downward dog position with your body forming a triangle. Many runners won’t be able to get their feet flat on the ground – and this is fine. Spend about 2 minutes in this pose pedalling out your legs by lifting one heel and then the other and then teasing your heels closer towards the mat. It’s also good for your shoulders.

      2/ Low Lunge

      Good for: Hip flexors, hamstrings and quads

      Start with: From Downward Dog, raise your right leg into the sky behind you and then bring it forward beneath you, placing your foot between your hands. Drop your back knee onto the mat and raise your hands towards the sky. You should feel a nice, deep stretch in the groin area. Hold for 10 breaths and then repeat on the other side.

      3/ Runner’s Lunge

      Good for: Hip flexors, hamstrings and quads

      Start with: From Downward Dog, raise your right leg into the sky behind you and then bring it forward beneath you, placing your foot on the outside and in line with your right hand. This is an even deeper stretch, especially if you keep your back leg lifted. Hold this for 5 breaths and then drop your back knee. Place your right hand on the inside of your right leg and gently guide it, so that it opens up more to the side, opening your groin up more. Hold for 5 breaths. Let go of your knee and see if you can plant both forearms beneath your shoulders, down on the mat, on the inside of your right foot. Try and keep both elbows on the mat. Hold for 10 breaths This will deepen the stretch even more. repeat on the other side.

      READ MORE: Have You Tried The Explosive Cardio Hopscotch Workout?

      4/ Toes Pose

      Good for: Preventing plantar fasciitis

      Start with: Kneel on the mat and curl your toes under then sit your back on your heels. Hold for 10 breaths. You should feel a great stretch on the underneath side of your feet. Then flatten your feet while pointing your toes behind you. Actively lift your knees into the air to feel a great stretch on the top of your feet. This is great for your shins and arches.

      5/ Butterfly Pose

      Good for: Strengthens and opens hips and groin

      Start with: In a seated position, back straight, legs out in front of you, bend your knees and bring the soles of your feet together. Bring your heels as close to your pelvis as they can go, without pain. Wrap your hands around your toes and consciously work your knees towards the floor for 10 breaths. You can also use your hands to peel the top part of your feet open, elbows pressed into your knees so that the soles are facing towards the sky. Hold for another 10 breaths. For an additional variation, lie down on your back and keep your legs in the soles-touching-knees-out position. Stretch out your arms reaching for the wall behind you. Hold for 10 breaths.

      READ MORE: The 6 Greatest Recovery Tools That Ease Tight Muscles

      6/ Seated spinal twist

      Good for: Loosening stiff spine, neck and shoulders

      Start with: Sit with your legs out in front of you. Cross your right leg over the left, knee pointed towards the sky and the sole of your foot on the ground. Place your left palm on the floor at the base of your spine. Reach your right arm across your body and push it against the outside of your right thigh, near your knee, to deepen the twist. Hold for 10 breaths. Repeat on the other side.

      7/ Cow Face Pose

      Good for: hips

      Start with: From all fours, cross your right knee over the left, stacking one on top of the other. Sit down between your legs rooting both sit bones on the mat. If one sit bone is higher than the other, rest on a block or blanket. This is a very tricky position for runners as hips are usually so tight. If you experience any pain or feel that this position is too hard on your body, try the reclined version, by starting with lying down on your back. Cross your knees and send your feet out to the sides. Hold on to your right foot with your left hand and your left foot with your right hand. Or if it’s more comfortable, hold your shins. Pull your heels in towards your body, then out to the sides and slightly up. Hold for 10 breaths, then reverse leg position and repeat.

      8/ Reclining Pigeon

      Good for: Releases tension and tightness in the hips

      Start with: Lie on your back with your knees bent, and your thighs parallel and hip-distance apart. Cross your left ankle over your right thigh. Reach your left arm through the space between your thighs and reach your right arm around the outside of your right thigh. Clasp your hands below your right knee and flex your left foot. If your head comes off your mat, place a pillow or block behind your head. Hold for 10 breaths and repeat on the other side.

      9/ Bridge

      Good for: shoulders, core

      Start with: Lie down on your back. Bend your knees and place the soles of your flat on the ground in front of your bum, toes facing forwards. With your arms placed alongside your torso, you should be able to touch your ankles with your fingertips. Now slowly, hold your core strong and lift first your lower back, then middle back, then upper back off the ground. Hold your hips up as high as you can for 10 breaths. Then release slowly back down. Do this a second time except with the second bridge, clasp your hands underneath you, opening up your shoulders more by rolling your shoulder blades towards each other and creating more lift. This is a great counterpose to running because we’re often hunched forwards.

      10/ Legs up against the wall

      Good for: Relieves tension in legs and feet and stretches hamstring and glutes.

      Start with: Sidle up beside an open wall space, with your hips as close to the base of the wall as is comfortable. Swing your legs up the wall and lie back. Rest here anywhere from 10 breaths to 10 minutes. This can replace a standard savasana. More

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      The 8 Best Groin Stretches For Anyone Who Sits All Day Long

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      When it comes to propelling your body in multiple directions, all while keeping your torso strong and stable, consider your groin a superstar. And no surprise here: It’s pretty complex, consisting of three fairly large muscle groups – the abdominal, iliopsoas, and adductors. With so many muscles involved, the area also desperately needs some superstar groin stretches to go with.
      Here’s a quick breakdown on each area that, together, make up the groin:

      Your adductors work together to adduct (or move toward the midline of the body) the thigh while keeping your lower extremities and pelvis stabilised.
      The abdominal muscles help stabilise your spine.
      The iliopsoas, on either side of your hips, help stabilise and flex your hips and stabilise your lower back.

      READ MORE: 7 Best Lower Back Stretches To Ease Aches And Pain
      Since your groin works at its peak when you’re running, walking, bending forward, twisting – literally moving in any direction – too much sedentary time can cause it to tighten up quick, according to Annie Mulgrew, founding instructor for CITYROW and certified personal trainer. She notes that since the groin is so crucial in moving your legs and stabilising your pelvis and spine, it’s super-important the area is both limber and strong.
      “If you’ve been immobile, or sitting, for an extended period of time, it’s best to stretch [the groin] in a dynamic way similar to a yoga flow, moving fluidly from stretch to stretch to increase the heat in the area and minimise stiffness,” she explains.
      How To Stretch The Groin Area
      Mulgrew adds that you can separate stretching into two different categories: dynamic and static. “Dynamic stretching is a great way to prepare for a workout,” she says. (Try this dynamic stretching routine.)
      “Static stretching, on the other hand, focuses on holding stretches and positions for a period of time. These are great to do post-exercise.” One 2016 study found that roughly 60 seconds of static stretching was associated with a reduced risk of injury and an increased range of motion, aiding in overall athletic performance.
      But when should you not stretch your groin? “If you’re recovering from an injury, especially in the groin area, consult your doctor or physical therapist before doing any concentrated movements [in that area],” Mulgrew says. “That said, the best way to prevent the injury in the first place is to keep the body in motion.”
      The 8 Best Groin Stretches
      Here, Mulgrew shares eight of the best groin stretches to do after a workout. Hold each stretch for 10 deep breaths, or 45 seconds.
      Frog Squat
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Stand facing forward with feet slightly wider than hip-width apart, toes pointed outward. With your arms stretching straight to the floor in front of you, sink into a squat. As you’re sinking, use your arms to gently press your inner thighs outward. While your aim should be to touch the ground, ensure your heels stay flat on the floor (so if you can’t quite reach the floor, that’s okay!). Don’t forget to switch sides.
      Frog Squat With Arm Raise
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Moving directly from the first stretch, place your left hand on the floor, continuing to gently push your inner thigh outward, as you reach your right hand directly up to the ceiling, fingers pointed upward. With every breath, twist your torso slightly further, reaching as high as you can. Your left heel should raise slightly. Don’t forget to switch sides.
      READ MORE: 10 Yoga Stretches That’ll Ease Lower Back Pain And Open Up Tight Hips
      Wide-Stance Sumo Squat
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Rise to a standing position, allowing your legs to lengthen and rest for roughly 10 seconds. From there, widen your feet roughly two inches to either side, continuing to point the toes outward. Place either hand on top of your knee as you sink into a squat, thighs parallel to the floor. Inhale deeply as you twist your right shoulder downwards. Continue to inhale and exhale, and with each breath, attempt to twist your torso forth. Don’t forget to switch sides.
      Cossack Squat
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: If needed, rise again to a standing position to allow the legs to rest for roughly 10 seconds. Return to a wide-squat stance position, but this time, point the toes directly forward. Inhale, then exhale as you push your weight to the right, placing your hands directly above your knee to support your upper body. Keep the left leg completely straight, both feet planted firmly on the ground. Don’t forget to switch sides.
      Wide-Leg Forward Fold
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Move to a seated position, extending both legs out to either side of you (as far as is comfortable). Feet should be flexed with the toes pointed upwards. Keeping your back straight, hinge at the hips as you lean forward, extending your arms out straight, fingers slightly splayed. Reach as far as is comfortable, attempting to reach further with each exhale.
      READ MORE: The 14 Yoga Stretches To Do Daily If You Want To Become More Flexible
      Wide-Leg Side Bend
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Remain in a seated position, legs still extended outwards. Move the left foot inward, pressing the bottom of the foot to the inner portion of the thigh. Bend the torso to the right as you reach the right hand to the right knee, calf, or foot (whichever location is most comfortable). At the same time, either extend your left arm upwards, fingers pointed toward the ceiling, or bend the left elbow, reaching the left hand behind the head. Don’t forget to switch sides.
      Runner’s Lunge
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Get on all fours, facing the front of your mat. Plant your fingertips or palms firmly into the ground as you extend your left leg behind you, keeping your knee rested or lifted slightly. Press your left heel toward the back of the room. Bring your right foot forward so it’s in line with your right hand. Keep your head upwards. Inhale and exhale, driving your hips further into the ground with each breath. Don’t forget to switch sides.
      Butterfly
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Move to a seated position. Bring the bottoms of both feet together, with heels as close or far away from your groin as is comfortable. Bring your hands to the outsides of either feet to stabilise you as you breathe in and out, gently allowing your knees to drop with each breath.
      *This article was originally published on Women’s Health US

      READ MORE ON: Fitness Advice Mobility Stretches More

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      What Is Delayed Onset Muscle Soreness (aka DOMS) & How Should You Treat It?

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      We’ve all been there: walking slightly bent over, the muscles in our legs/core/back/arms screaming as we try to sit down, reach up, climb the stairs or, worse yet, go down the stairs. A result of a new workout plan, extra hard session or “forgetting” to warm up or cool down, delayed onset muscle soreness (aka DOMS) really can feel like a harsh trade-off when it comes to our fitness routines.
      READ MORE: This Is Exactly Why Your Muscles Get Sore After A Good Workout
      Whether you’re a resistance training regular, Pilates aficionado or circuit training convert, few escape from DOMS pain all the time – although there are some things you can do to mitigate how badly we experience it. Read on for our expert guide to dealing with delayed onset muscle soreness and the best course of action to make it hurt less.
      What is delayed onset muscle soreness?
      As with a lot of fitness terms (e.g. compound exercises or glute isolation exercises), delayed onset muscle soreness is really ‘does what it says on the tin’, so let’s break it down.
      ‘Delayed onset muscle soreness, or DOMS for short, is a condition where your muscles get sore not immediately but a short time after a workout,’ explains P.Volve physiotherapist Dr Amy Hoover. ‘Typically DOMS occurs 24-48 hours after a hard workout.’
      READ MORE: 7 Best Lower Back Stretches To Ease Aches And Pain
      The nature of DOMS pain means that you’ll likely not feel muscle soreness until one to two days after your workout, hence the ‘delayed onset’ element in the name.
      What are the causes of delayed onset muscle soreness?

      Trying a new workout or sport
      Lifting more weight than usual
      Performing more reps
      Changing the tempo of your exercise
      Returning to exercise/sport after time off

      ‘DOMS is caused by stress on the muscle fibres as you work them in excess of what they are used to, or load them with more weight than usual. It can also occur if you are using muscles in a way that your body is not used to, like playing a sport for the first time,’ explains Dr Hoover. ‘It is also more common after eccentric exercise or movements that challenge the muscles to work as they lengthen.’
      A quick refresh on eccentric exercises. Every exercise you do will have an eccentric and concentric element. Concentric is when the muscle contracts and shortens, i.e when you bring a weight towards your shoulder during a bicep curl. The eccentric element is when the muscle fibres lengthen again – continuing the example of a bicep curl this would be when you lower the weight back down to your side.
      Other eccentric movements include bringing the barbell or dumbbells to your chest during a bench press or lowering down into a squat position with thighs parallel to the floor.
      READ MORE: This 30-Minute Workout Is The Perfect Balance Of Strength And Cardio
      Is delayed onset muscle soreness normal?
      ‘Totally normal!’ says Tash Lankester, PT at FLEX Chelsea, explaining why DOMS are not only normal but can be a sign your body is building muscle as usual. ‘Progression and muscle growth come after the micro-tears. In response to tears, our bodies produce cells to repair and protect our muscles from tearing in the future – this is what leads to an increase in muscle mass.’
      However, she says, ‘if you are sore after every workout, this is a sign you are probably pushing it too hard, not taking effective recovery measures, and it may be time to slow it down, as you won’t actually be making progress.’
      How do you treat DOMS pain?

      Ice therapy
      Massage
      Foam rolling exercises
      Stretching
      Using a muscle gun
      NEAT exercise
      Rest

      Besides muffled shouting every time you get up or down from a surface, there are actionable ways to treat your DOMS pain. From adding in foam roller exercises to your post-workout routine and stretching before and after a workout (save the dynamic stretches for after the workout, though), to walking more and using hot/cold therapy, there are myriad options, all at different price points.
      One of the best ways to make sure your body’s in the right place is by making time for proper rest.
      ‘It’s during the rest days the tissue really heals and grows, resulting in stronger muscles, so make sure you get those rest days and recovery sessions in. Plan your rest days as part of your workout diary, including stretch sessions or restorative yoga classes,’ suggests Maria Eleftheriou, Head of Barre at Psycle. ‘If you commit to this you will feel a difference in your workouts, recharge your batteries and most importantly, you’ll be much less likely to cause injury.’
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      Is it okay to work out with DOMS?
      We get it – you’re in the swing and don’t want to ruin your workout streak because of sore glutes or quads that feel like breeze blocks. Fair enough. But is it a good idea to work out with DOMS pain? We asked the expert.
      ‘It is fine to work out with DOMS, but you want to avoid heavy resistance training exercise while your sore muscles recover. Varying which muscle groups to focus on day to day can also allow the body to recover before the next intense workout,’ suggests Dr Hoover.
      ‘DOMS may be a normal part of strength training or new activity, but as your body adjusts to heavier weight or more intense workouts you should experience delayed onset muscle soreness less and less.’
      READ MORE: 5 Easy Pilates Stretches That’ll Finally Sort Out Your Stiff Upper Back
      How to prevent DOMS and reduce DOMS pain post-workout
      ‘The best way to avoid DOMS is to prevent it in the first place. Slowly and gradually increase your workout load, and properly warm-up and stretch after your workouts,’ says Dr Hoover.
      Here’s your play by play guide to swerve DOMS pain before it sets in.
      1. Focus on cool down exercises
      There shouldn’t be a situation when you’re rushing from your gym workout or spin class without any time to cool down. The same way you wouldn’t regularly emergency brake on the highway (if you can avoid it), you shouldn’t be slamming the brakes on your workout either.
      Instead, save 10-20 minutes for cool down exercises, they’ll help your heart rate come back to baseline slowly and prevent muscle tissue from seizing up.
      2. Keep moving
      Once you’re out of the gym, try not to sit down all day. We say try because some days, it feels impossible to get a moment away from the computer – we get it.
      However, a light walk back to the office or around the block will keep your body and muscles moving and increase the blood flow to your muscles, aiding in recovery and cutting down the time you’ll be wincing. (This is known as NEAT exercise if you want to find out more about it.)
      3. Add in some protein
      Protein is a key ingredient to muscle tissue recovery, so don’t skip it. Whilst you don’t need to chug a protein shake the minute you leave the gym, having a diet in which protein is an important part is crucial – especially if you’re strength training or resistance training regularly.
      Chicken, tofu, cheese and fish are all great whole food options. Or, if you’re in a rush a protein powder can help you hit your macro goals, too.
      READ MORE: A High-Protein Breakfast That Tastes Great!
      4. Stretch or foam roll
      Finally, when you’re in for the night and ready to relax, take 20-30 minutes to stretch or do foam roller exercises. This will help with loosening the fascia (the sticky connective tissue that surrounds your muscles) and helping with feeling a little more loosey-goosey.
      Oh, and drink water. No excuses. You need it.
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      Is it possible to get rid of delayed onset muscle soreness?
      Mmmm, no. Not in the way it’s possible to get rid of dry hair with Olaplex or period pains with Myprodol. It is possible to mitigate DOMS pain, though.
      ‘I’m a big fan of active recovery, especially with a foam roller. It can help relieve tightness, reduce inflammation and increase your range of motion. Research also shows that water can help recovery, so swimming or stretching in the water will really have an impact on joint and muscle recovery,’ says Eleftheriou.
      ‘Healing and repair also require good nutrition. A well-balanced diet of anti-inflammatory foods for example avocado, broccoli, cherries, salmon and turmeric can help ease pain and promote recovery.’
      ‘Finally, get in your sleep! Without enough physical and mental rest, it can really pull you back on your athletic performance.’
      This article was originally published on Women’s Health UK

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