Some dietary supplements and treatments show a mild to moderate effect in preventing DOMS. Unfortunately, there is no guaranteed way to prevent DOMS. The best bet for preventing and/or reducing DOMS is to gradually increase exercise intensity while adhering to fundamental recovery principles (e.g., optimal sleep, adequate hydration, and proper nutrition).[1]
Performing the same exercise routine in subsequent workouts can reduce soreness, a phenomenon known as the repeated bout effect. Repeated exposure to the exercise or movement triggers physiological adaptations that result in less muscle damage and soreness in future workouts.[2]
References
- ^Kellmann M, Bertollo M, Bosquet L, Brink M, Coutts AJ, Duffield R, Erlacher D, Halson SL, Hecksteden A, Heidari J, Kallus KW, Meeusen R, Mujika I, Robazza C, Skorski S, Venter R, Beckmann JRecovery and Performance in Sport: Consensus Statement.Int J Sports Physiol Perform.(2018-Feb-01)
- ^Hyldahl RD, Chen TC, Nosaka KMechanisms and Mediators of the Skeletal Muscle Repeated Bout Effect.Exerc Sport Sci Rev.(2017-01)