Reducing Soreness (AKA DOMS) Strategies
Whether you're taking one of our fitness classes or working through a challenging physical therapy session, you may experience Delayed Onset Muscle Soreness (DOMS). This type of soreness typically peaks 24–48 hours after exercise and can make everyday activities like climbing stairs, getting out of a chair, or reaching overhead feel more difficult.
The good news? DOMS is a normal response to challenging your muscles. It doesn't necessarily mean you had a "better" workout—it simply means your muscles are adapting to a new or increased demand.
While you can't always eliminate soreness, you can significantly improve recovery by focusing on the fundamentals:
Prioritize 7–8 hours of quality sleep each night.
Eat enough calories to support recovery, with a particular emphasis on adequate protein intake (1g per pound of body weight is an excellent goal).
Manage stress through practices like deep breathing, prayer, meditation, or other relaxation techniques.
Stay active with movement, such as walking/hiking, stair climbing, etc. to increase blood flow and get your heart rate up.
If you're consistently checking those boxes but still find yourself battling significant muscle soreness, it may be worth looking at your nutritional support. Two supplements with growing evidence for recovery are creatine monohydrate and magnesium glycinate.
For many people, creatine still carries the reputation of being a "bodybuilding supplement." In reality, creatine is one of the most extensively studied and well-supported supplements in sports medicine and healthy aging. Your body naturally produces creatine, and you also obtain small amounts from foods like red meat and fish. Its primary role is to help regenerate ATP—the body's quick energy source—allowing your muscles and brain to perform at their best.
For adults over 50, creatine becomes even more interesting. As we age, we naturally lose muscle mass and strength, a process known as sarcopenia. Research consistently shows that combining resistance training with creatine supplementation can lead to greater improvements in lean muscle mass, strength, and physical function than exercise alone, helping people maintain independence and continue doing the activities they love.
The benefits may extend beyond muscle. Because the brain also relies on ATP for energy, researchers have begun investigating creatine's effects on cognitive health. A recent systematic review and meta-analysis found that creatine supplementation can improve aspects of cognition—including memory, attention, and processing speed—particularly during periods of increased physical or mental stress. While research is still evolving, these findings suggest creatine may be a valuable tool for supporting both physical and brain health as we age.
Magnesium also plays an important role in muscle contraction, relaxation, sleep quality, and nervous system function. For individuals who are deficient or have increased needs, magnesium glycinate may help support recovery and improve sleep—both essential ingredients for helping your body adapt to exercise.
As with any supplement, creatine and magnesium aren't appropriate for everyone. Individuals with kidney disease or certain medical conditions should discuss supplementation with their healthcare provider before starting.
At the end of the day, recovery isn't just about reducing soreness—it's about giving your body and brain what they need to adapt, get stronger, and keep doing the things you love. Recovery is where progress happens.
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