DOMS - Delayed Onset Muscle Soreness

Last night your child gave it their all. They crushed their game or workout and today, they can’t get out of bed. 

That achy pain that almost everyone feels after an intense or unfamiliar workout has now taken your child hostage. For some this may happen 6-12 hours later. For others, it can take up to 48 hours which is why we refer to this wonderful euphoric feeling as DOMS - Delayed Onset Muscle Soreness.

I’m here today to tell you about DOMS. Firstly, don’t panic. This is normal, especially when we use muscles that we normally don’t use. Some symptoms of DOMS include muscle tenderness, stiffness, and loss of strength. Not all symptoms will be present at the same time so your little ones might experience symptoms spread out over a period of time, and this is 100% normal. 

So how do we help them? We want them to feel better, we want them to continue working out and not giving up. So what can we do to ease them through this time?
Below are a few ideas:

1. Drink lots of water ... like lots. Water helps rehydrate all those achy muscles so that they are ready to perform the next day. Like I always say… Juicy muscles preform the best!

2. A warm bath with some Epsom salts goes a long way. Epsom Salt is made up of magnesium sulfate, which is a natural muscle relaxant. Warm water also helps relax the muscles.

3. Eat protein. Protein helps repair those muscles that need to rebuild due to exercise. Muscle recovery is key to getting back out there and doing it all again!

4. Rest. Sometimes the body is just telling you it's time for a break.

5. Light exercise, even a walk can help relax those achy muscles.

6. Lastly, when in doubt…. roll it out. Foam rollers are a great tool used to roll out those sore muscles.

At the end of the day, you know your little one. If he/she needs a day off that’s ok; just make sure they get back out there sooner than later. 

Until next time from all of us at H2T - Stay fit Stay Healthy.

About the Author: Sue Forberg is the Director at H2T Elite Dryland Training Inc. H2T is a multi-faceted state of the art dryland facility specializing in children the ages 5-16. A gym for kids you say... absolutely. Their primary goal is to enhance the quality of life for young people through exercise and proper nutrition. H2T has created a fun age appropriate dryland program that gives every child what he/she needs from a developmental standpoint. Find out more at

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