DOMS Recovery Cheat Sheet

5 Ways to Reduce Muscle Soreness

1. Keep moving (active recovery)
Light activity like walking, cycling, or easy mobility increases blood flow and can reduce stiffness.

2. Do gentle mobility or stretching
Dynamic stretching and mobility work help restore range of motion and reduce tightness.

3. Hydrate well
Dehydrated muscles recover slower. Water helps circulation and nutrient delivery to repairing tissue.

4. Prioritize sleep
Most muscle repair hormones are released during deep sleep. Poor sleep = slower recovery.

5. Ease into new workouts
The Repeated Bout Effect means your muscles adapt quickly when you gradually increase load.