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DOMS recovery (self.fitness)

submitted 1 month ago by Towerofpain11 to c/fitness

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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.

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[–] partial_accumen 4 points 1 month ago* (last edited 1 month ago) (1 children)

Peer reviewed science answer:

Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures

Conclusions: Foam rolling effectively reduced DOMS and associated decrements in most dynamic performance measures.

[–] [email protected] 3 points 1 month ago

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.