DOMS recovery
Hi everyone, I’m new to working out. I’ve mostly been walking and rowing. On Monday I incorporated body weight strength training, which included squats and lunges. Today is now Wednesday and I’m feeling the pain in my legs. How do I recover from this? Should I stick to my routine or take it easy today? I do warm up/warm down, stretch and eat protein heavy foods btw. I also really want to keep going as it helps my mental health. TIA.
Peer reviewed science answer:
Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures
After an intense bout of exercise, foam rolling is thought to alleviate muscle fatigue and soreness (ie, delayed-onset muscle soreness [DOMS]) and improve muscular performance. Potentially, foam rolling may be an effective therapeutic modality to reduce ...
A single study with sample size of 8 can hardly be called a science answer.
According to A Meta-Analysis of the Effects of Foam Rolling on Performance and Recovery the results across are sometimes contradictory, with no agreed upon mechanical reason for why it should work and heavily tied to the psychological aspect of it.
It can be effective placebo treatment if you believe in it, but won’t actually treat the DOMS.
Foam rolling is thought to improve muscular performance and flexibility as well as to alleviate muscle fatigue and soreness. For this reason, foam rolling has become a popular intervention in all kinds of sport settings used to increase the efficiency ...
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