Delayed Onset Muscle Soreness

Delayed onset muscle soreness (DOMS) is the pain and stiffness you feel in your muscles after an especially hard workout. It usually peaks somewhere between 48 and 72 hours after exercise. We do know that non-steroidal anti-inflammatories do not help and may even hinder good muscle growth. There are, however, various foods and herbs that can be helpful. A recent study in the European Journal of Applied Physiology found that oral curcumin (the active ingredient in turmeric) reduced the pain of DOMS and provided enhanced recovery of muscle performance. The dose used in the study was 2.5 grams twice daily, taken 2 days before and 3 days after exercise. Various cherries and cherry juices have also been shown to help with DOMS. Watermelon juice may also be helpful. Foam rolling your muscles is another effective tool.