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5 Tips To Relieve Muscle Soreness Post Workout (DOMS)

Whats going on, guys. Sean Nalewanyj here,
and in this video today I want to share with you a few tips to help you reduce delayed
onset muscle soreness in the days following your training sessions if this is something
that is an issue for you. Some people do enjoy the feeling of muscle
soreness because it sort of a reminder of the hard work they’ve put in. But for others if the soreness gets excessive
then it can become legitimately uncomfortable and negatively affect their day-to-day life. Now, keep in mind that post workout muscle
soreness itself is something that still isn’t fully understood. No one knows for sure exactly what causes
it or how it works, and so the solutions for it also aren’t fully understood. So I can’t give you exact physical reason
as to how this method might actually work in reducing muscle soreness, so just think
of them as being some suggestions that you can experiment with to see what works for
you. They’re all very easy to implement and you’ll
pretty much get immediate feedback on them to see if they actually do anything for you. So it’s not as if you have to invest a bunch
of time and effort here to find out if they help you anyway. And also these tips assume that you already
taking care of the basics. Which means that you’re following a well-balanced
micro nutrient rich diet, you’re eating enough protein each day, you’re sleeping
properly each night, drinking plenty of water and you’re not going overboard in terms
of training volume and frequency. So, five tips to reduce post workout muscle
soreness. So the first thing, and this not really a
direct actionable tip but it’s definitely worth mentioning anyway, but that is that
in most cases the newer you are to working out the more sore you’ll get following workouts. And as time goes on and you get more accustomed
to training, post workout muscle soreness will gradually decrease. And this is called the repeated-bout effect. It’s not uncommon for complete beginners
to get very sore after workouts, and that because it’s a brand new stimulus for their
body and it’s something that they aren’t used to. I remember for myself when I first started
training and I was doing a squats and leg presses and deadlifts, and I could literally
hardly even bend out to sit the next day. Whereas now, I barely got sore at all and
it really isn’t an issue for me. So the first tip is to just recognize that
muscle soreness will decrease overtime and to just continue training and gaining more
overall experience. The second tip is to employ some active recovery
on your off days which is basically just some very light and easy exercise for whichever
muscle groups are really sore. And this is a pretty well documented method
that most people will find helpful. So if it was your leg that was sore then a
bit of cycling either at the gym or on an actual bike that would work well. Or you could also use a stair stepper. For upper body it could be something like
light rowing or swimming. Or you could literally just use actual barbells
or dumbbells, but just use a very light weight to get bit of movement in those sore muscles. Just make sure that with active recovery,
you’re using a very easy pace and not fatiguing yourself in anyway. And it doesn’t have to be long either. Anywhere from about ten to fifteen minutes
that would be a good timeframe. Another thing you can try is post workout
foam rolling. Massage is the other option but it’s not
going to be practical for most people to be going for massage after every workout, so
foam rolling will usually be the more realistic option. This is something that you’ll want to do
within at most a couple hours of completing your workout. You could try it on you off days but the research
on this was done post workout. And it doesn’t have to be anything to extensive
either, maybe ten or fifteen minutes of foam rolling on the specific muscles that you train. The other thing you can experiment with are
hot/cold showers, they’re also called contrast showers. There is some research behind this as well
and it’s basically where after your workout you’ll take a shower and alternate between
hot and cold temperatures. Don’t go overboard on the hot temperature,
but just find a level that’s fairly hot for you but not to where it actually hurts
your skin, and then after that crank it down to a cold temperature after. There’s no one exact method for this in
terms of the intervals, but usually will be something like one to three minutes of hot
water followed by one to three minutes of old water. And you could alternate that for about three
or four cycles. And the final tip to reduce post workout muscle
soreness is citrulline malates supplementation. Citrulline malate is actually used primarily
as a pre-workout aid, it does have some decent research behind it in terms of improving training
performance particularly in moderate to higher rep ranges. I did a video about this a while back, which
I’ll link in the description box. But another benefit of citrulline malate that
is research supported is that it reduces delayed onset muscle soreness, so six to eight grams
of citrulline malate taken thirty to forty five minutes pre-workout that something you
could experiment with if muscle soreness is a serious issue for you. And the added benefit there is that you’ll
also get the performance boosting effects as well. So if you’re wanting to lessen the effects
of post workout muscle soreness, those are five easy tips that you can try out. The first one is obviously extremely basic,
just stay consistent with your training because experience alone will have the biggest impact. But aside from that you can do some active
recovery on your off days, post workouts foam rolling or massage, hot/cold showers or citrulline
malate supplementation. Just go ahead and experiment with these and
see which one you find useful. So thanks for watching guys. If you’ve found this advice helpful and
you want to get all the tools you need to gain muscle and lose fat effectively; the
workouts the meal plans, the supplement guides along with one-on-one coaching then you can
download my Body Transformation Blueprint by clicking here or by heading over to
using the link in the description box. If you enjoyed the video as always make sure
to hit the like button, leave a comment and subscribe to stay up to date on future videos. You can also check out my official blog over
at for all of my latest updates. And you can follow me on social media here
if you aren’t already, links for that are also in the description box. Thanks again for watching, guys. And I’ll talk to you again soon.


  1. Cristian Mercado
    Cristian Mercado July 9, 2016

    Hey Sean! I love your work. Just started out body building and you're my go to source for advice. One suggestion, if you could create playlist for your videos it would be much appreciated e.g. nutrition, lifting tips, theory etc. What ever you think works. It would make sorting through your videos and finding the ones I'm looking for so much easier. I'm sure it'll help your viewership too! Either way keep up the good work

  2. Angry Baboon
    Angry Baboon July 9, 2016

    Thanks, my girlfriend keeps getting DOMs in her anus after we have a hard workout session. We will try the repeated bout effect.

  3. Eugene Yoo
    Eugene Yoo July 9, 2016

    Awesome video Sean! Could u do a video on ppl vs fullbody and what bodyfat range is the healthiest for a natural bodybuilder

  4. Miguel Angel Cadavid Parra
    Miguel Angel Cadavid Parra July 9, 2016

    The best way to not get sore, is to do full body concurrent training. It's also the best for muscle protein synthesis and cellular recovery with an increased in work capacity

  5. WJ
    WJ July 9, 2016

    This won't work for legs I guess:(

  6. Sam King
    Sam King July 9, 2016

    didnt magnesium help against DOMS

  7. gary smallwood
    gary smallwood July 9, 2016

    Epson sat bath!!!!!

  8. Advection
    Advection July 9, 2016

    I only gets DOMS after returning to the gym from like a 2 week break… (yea yea I know I should be consistent 😛 )
    The 2nd time working the same muscle group the DOMS is pretty much almost gone… third time no DOMS.

  9. pastrychefbourn
    pastrychefbourn July 9, 2016

    great information as always Sean such a legend, i find pilates, yoga and cycling works wells for me

  10. Duke EArl
    Duke EArl July 9, 2016

    I get a massage after every work out!!!

  11. barca10108
    barca10108 July 9, 2016

    The logical reason I would think is the reason you're sore after workouts would be because you're are literally micro tearing your muscles in order to grown them. And stretching, some bike or treadmill and lots of water is all you need to recover.

  12. Lum
    Lum July 9, 2016

    I didn't know soreness was such a mystery for researchers. I always felt as if soreness comes from the muscle micro-ruptures which are being repared. When soreness goes, the muscle is ready to go for another high intensity activity.

  13. Marizabeth De Jesus
    Marizabeth De Jesus July 9, 2016

    Great tips, def will try 👍🏼

  14. Filip Černý
    Filip Černý July 9, 2016

    Nice video 🙂

  15. Rodeslav
    Rodeslav July 9, 2016

    Eating extra veggies is the best thing I found for me. My recovery is so much faster after I went vegan and get all my nutrients from plant based sources. The shower thing seems like total BS to be honest.

  16. Bahionic
    Bahionic July 9, 2016

    Hi Sean, can you break down whey isolate vs concentrate.. so that normal people can understand it? Thanks!

  17. Manan Singh
    Manan Singh July 9, 2016

    Sleep is the answer easiest and most imp.

  18. SickKent
    SickKent July 9, 2016

    Awesome. Lately your content has become very relevant and timely for me. You're a top man Sean!

  19. Adams Cruz
    Adams Cruz July 9, 2016

    Thank you for the work you do!

  20. Raymond Stone
    Raymond Stone July 9, 2016

    Thank's Sean. You are a gentle-hearted but fatherly firm soul with good advice. Love you buddy.

  21. FitAngie
    FitAngie July 10, 2016

    Great advice Sean thank you, I'm suffering DOMS today

  22. xxcrysad3000xx
    xxcrysad3000xx July 10, 2016

    Hey Sean, could you do a video about training for strength vs training for mass vs training for power vs training for endurance, the different ways to go about such training, advantages/disadvantages, and the type of muscle/body type each method is going to develop? I haven't seen this topic covered by anyone else in any real detail and your videos are always informative and thorough…… Thanks!

  23. Andrea Baiocchi
    Andrea Baiocchi July 10, 2016

    Thanks man great info. Curcumin (actually whole turmeric is way more effective) is very effective

  24. Fabrice null
    Fabrice null July 10, 2016

    Sean, please answer me. It's really important.
    When people say "after working out your biceps, you should take a day off for your biceps." Does that mean the whole day tomorrow or just 24 hours. This confuses me a lot because a day is only 24 hours but people say that it should be the whole day.

  25. Jon Italia
    Jon Italia July 10, 2016

    Great video, Sean!

    I have a question, is the science in on whether it is beneficial for hypertrophy if there is lactic acid and metabolite build-up? Could things like Beta Alanine and Citrulline Malate hinder growth?

  26. 2OO10x
    2OO10x July 11, 2016

    Great vid, Sean. Subbed! You are the best! Your channel really deserves more subscribers. By the way, I assumed you have worked out for a long time now, do you feel that you have reached your genetic peak maximum because of limited biological processes? Or, is it better to never believe and keep squeezing those drops of gainz?

  27. J4Y L1L
    J4Y L1L July 13, 2016

    When you never get sore anymore because you've been training for over a year!

  28. Kung Fu Kenny
    Kung Fu Kenny July 13, 2016

    Sean could you do a review on body fortress whey protein, I can't find any reliable reviews on it and wanted to know if it's worth while

  29. Hambog Ng Sagpro
    Hambog Ng Sagpro July 13, 2016

    This guy is one of the most natural youtube fitness guru I've ever known and he's tips are no BS just straight to the point and honest. By the way I hope you make a video of why prisoners build a great pysique even though we know they don't get a perfecr nutrition and enough calories to build muslce. I think that'll be a great topic. 🙂 tnx sean!

  30. Manu Yadav
    Manu Yadav July 14, 2016

    hi sean,

    a question , can u clarify it..

    how many working set can we do in a specific muscle group..

    lets say for chest..with four workouts.
    .)bench press
    .)dumbell flyes
    .)incline bench press
    .)decline bench press

    how many warmup set in first exercise ?

    then , how many working set in rest 3 exercises..


  31. Timofee
    Timofee July 18, 2016

    Hey Sean, im currently bulking im around 13% bodyfat and in a small calorie surplus, nice and steady. Ive decided im going to add in 2 cardio sessions a week. Im just wondering is doing a session of a 20 minute run followed by hitting the boxing bag right after for 20 minutes fine? Or is that too much cardio for 1 session and will interfere with muscle gain?

  32. Beau Curcio
    Beau Curcio July 18, 2016

    sean I noticed the vitamin e dose is high in the multi you recommend and I want to know if it is safe…even says its not necessary…am I missing something?

  33. TheKillakeno
    TheKillakeno July 25, 2016

    I'm a personal trainer and I need answers to help with my future
    clients. The problem is that so many people have destroyed their
    metabolism by only eating 800-1,000 calories and are STILL not losing
    weight. People like you and I have it easy, especially with how much
    lean muscle mass we have on our bodies so our BMR is much higher so it
    allows us to eat more food.

    Everybody knows the 2 basic ways to lost weight: Eat less or do more activity. What should you do if there's an individual who already exercises 5 times a week for 1 hour and are only eating 1,000 calories?

  34. J LOCKZ
    J LOCKZ July 27, 2016

    thanks Sean! I call it (Dooms) Delayed ouch ouch muscle soreness lol

  35. dejan
    dejan July 29, 2016

    start doing 340 lbs squat 5 series 10 in row you will see what real doms is

  36. SkyRocket159
    SkyRocket159 August 1, 2016

    Any tips to increase muscle soreness ?

  37. Tihana Škrinjarić
    Tihana Škrinjarić September 3, 2016

    I am binge watching your vids, great content and truem

  38. Tyson Peltier
    Tyson Peltier October 5, 2016

    When he said the basic things that you have to do for them to work…

    I didn't do any of them 🙁

  39. Approach Coach Rich
    Approach Coach Rich October 11, 2016

    you have a great symmetrical face. Facial symmetry is rated as the top most attractive feature a person can have. thanks for the info as I've been delaying my training due to soreness.

  40. Raj Chheda
    Raj Chheda January 23, 2017

    I love mild muscle soreness

  41. Ken Uy
    Ken Uy January 29, 2017

    I can't move my right arm and it can't even bend down

  42. Saddai
    Saddai February 11, 2017

    I ant raise my hands 😫😫😫

  43. Darien Chan
    Darien Chan March 17, 2017

    100,000 soon baby

  44. socalbby
    socalbby April 2, 2017

    thanks for the video! appreciate it!

  45. krishj cool
    krishj cool April 7, 2017

    help a lot thnks

  46. graffProdigy
    graffProdigy May 9, 2017

    It's all mental!

  47. Claude Akel
    Claude Akel May 17, 2017

    can i workout with doms?

  48. Fahad Hashmi
    Fahad Hashmi May 26, 2017

    great it actually works at least I used the shower

  49. Onkar Indurkar
    Onkar Indurkar June 21, 2017

    Thanks for your helpful tips really healed my painful muscles you are my godfather now onwards subscribed cheers

  50. Demon SlayerX-X
    Demon SlayerX-X July 5, 2017

    Thanks bro…..

  51. King of Perfect
    King of Perfect July 25, 2017

    This actually helped allot you can use a heating pad for your soar muscles and just have the room really cold and take brakes also lots of water

  52. Jason Tremain
    Jason Tremain August 14, 2017

    Maybe drinking some water when you first wake up in the morning and staying hydrated throughout the day will also help you recover from muscle soreness.

  53. HaitianMuslimah
    HaitianMuslimah August 21, 2017

    My arms hurt to bend 🙁

  54. Erokz 420
    Erokz 420 October 22, 2017

    My left hurts way more than my right shoulder

  55. Renata Burns
    Renata Burns December 5, 2017

    here is your answer as to what cause soreness:

  56. Butters
    Butters February 18, 2018

    its simple, dont over exert your selff moron.

    what i mean is , if you can max at 200 hamstring leg curls 5 times, don t do that, just dont, instead go after something you can do 10 times in a row but if the next day your sore, then reduce it to 5 reps then decreass each set by 5, 10 or 20 . whatever works, but incress the rep by extra 5 each. so 160-5 reps-140-10 reps 120- 15 reps 4 weeks then map it up by 10 lb , this way you wont suffer extream or medium doms, you want to feel a little pain during the next day but not cripping or noticable, . it is better to not rush . they say no pain no gain, but you can gain with little pain.

  57. Butters
    Butters February 18, 2018

    active rest , do light joging, for 10 mins, walk , what you want to achive is a blood flow to move fast but not so fast your doing a cardio exersise or whight loss, just higher elevation then normal.. like if you rest at 60 beats per min , you want a hart rate of 100 beats a min, for 20 mins. . this way your blood can fix and repair damages faster. but do not exert your self.

  58. Anime Lover Yuki Ayato
    Anime Lover Yuki Ayato March 4, 2018

    Yesterday was my second day on the gym and i'm really sore like fuck man everything hurts i can't even move , what should i do helppppppppppppppppp

  59. 1 00010
    1 00010 March 7, 2018


  60. Fallen Hero
    Fallen Hero April 14, 2018

    2:17 to jump to tips.

  61. Butters
    Butters April 15, 2018

    I think it's kind of like a bicycle without oil and just sitting around it starts to rust up and then sticks eventually it can't do anything.

    I believe what causes Dom's it seems that it's kind of like an expandable Shelf with books Okay say you have three rows beside each other but there's about a meter between each row. Now imagine that all the roads are only about say 1 foot long but they can expand to say 1 meter. Because our body produces cells continuously and then other cells get eaten up or dissolved or well expelled those are like extra books just laying around and because we're not expanding the shop up to 1 meter in length every day are bookshelf is only 1 foot long and thus there's no room to put those extra books so instead you put the books between all three rows which then those books that are in between between all the rows , it connect to both Rose thus think of it kind of like handcuffs.

    Okay so let me simplify this. You have three rows of books in between those rows are also books connecting to both rows acting like handcuffs. Reason why is beacuse we do not expained the shelf rows too 2 meters. Instead we keep them at 1 meeter in leangth. Beacuse of limited space of 1 meter the new reperduced cells do not have anywere to go . thus they go inbetween and stick. So ehen you first work out your snaping the chains holding the too hand cufs together

    AWMBRELLA October 1, 2018

    poor me mah legs hurt plus we have a dance i need to practice, can't even squat help

  63. ash forever
    ash forever October 7, 2018

    I can't move my arms

  64. Jack Befort
    Jack Befort October 22, 2018

    Dude I worked out Friday for the first time in 2 years increasing the weight every set going really hard. NEVER AGAIN. The pain started Saturday and it wasn't unbearable till Sunday morning. But its now Monday and my arms still fucking kill with no sign of stoppage. Like I shit you not I need help getting out of bed and putting my shirt on. my arms literally will not come out of a 90 degree angle. I think people call that T-rex arms. The best thing thats been working for me so far is my hot tub. Pain killers don't work and icy hots work for like 10 minutes.

  65. BrandonGaming YT
    BrandonGaming YT October 31, 2018

    My legs hurt a lot because I’ve done a lot of squats and stretching.

  66. Bakerlang Jyrwa
    Bakerlang Jyrwa December 10, 2018

    Thankyu for the tips …

  67. h h3400
    h h3400 December 16, 2018

    I take aminos magnesium Malate and fish oil after workout a'd the day after

  68. Remy Teddy
    Remy Teddy January 5, 2019

    I can’t sleep I keep twitching my legs and arms also my neck, (ive been al the gym lately)

  69. Scarlet
    Scarlet April 1, 2019

    Thanks. You can also try the elliptical for soreness. I dislike it for actual training/ cardio but for active recovery it works well. Just use the arm part through the full range of motion if possible. It helps shoulder/ back/ arm soreness. It helps with leg soreness a bit but tbh lower body soreness just sux. For lower body a bike might help more bc it'll bend the knees more than elliptical.

  70. sanchit wagh designs
    sanchit wagh designs July 25, 2019

    Who see WHEY PROTEIN 😁

  71. Space Force
    Space Force September 5, 2019

    My hammies feel like two logs 🙁

  72. MikaylaC204
    MikaylaC204 December 13, 2019

    I only get upper body soreness rarely but legs I get almost every week to some degree. For the most part for the first two days after I have a hard time sitting. And I’ve been working out for years now

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