How Sports Massage Helps Reduce DOMS (Delayed Onset Muscle Soreness)

We’ve all felt it: the stiffness and soreness that kicks in a day or two after a tough workout. This is DOMS (Delayed Onset Muscle Soreness), and while it’s a sign of progress, it can be uncomfortable. Fortunately, sports massage offers an effective solution. In this blog, we’ll explore what causes DOMS, how massage can help, and practical tips for managing soreness.

What Causes DOMS?

DOMS occurs when tiny tears in muscle fibres from exercise lead to inflammation and discomfort. Common after high-intensity or unfamiliar activities, it’s your body’s way of adapting to new challenges. The soreness typically peaks 24-72 hours after exercise and can affect your performance if not managed properly.

How Sports Massage Reduces DOMS

  • Improves Blood Flow: Speeds up the removal of waste products like lactic acid. Enhanced circulation also delivers oxygen and nutrients to support recovery.
  • Reduces Muscle Tension: Relaxes tight areas, easing discomfort. Targeted techniques can address specific problem spots.
  • Promotes Healing: Enhances nutrient delivery to repair muscle damage. This accelerates recovery and reduces downtime.
  • Boosts Flexibility: Restores range of motion and reduces stiffness. Improved flexibility can also lower the risk of future injuries.

Evidence-Based Benefits

Studies show that massage therapy can significantly reduce DOMS and improve muscle function. Techniques like effleurage and petrissage are particularly effective. Additionally, massage has been shown to improve mood and reduce stress, further supporting recovery.

Tips for Managing DOMS

  • Stay hydrated and eat a protein-rich diet. Proper nutrition supports muscle repair.
  • Incorporate active recovery exercises. Light movement helps reduce stiffness and promotes circulation.
  • Schedule a sports massage within 48 hours of your workout. This timing maximizes the benefits while minimizing discomfort.

Additional Recovery Strategies

  • Foam rolling can complement massage therapy by targeting specific tight areas.
  • Contrast showers or ice baths can help reduce inflammation.
  • Stretching and yoga can improve flexibility and relieve tension.

Take The First Step

Don’t let DOMS slow you down. Book a sports massage with Peak Performance Massage and get back to doing what you love, pain-free!

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