Get Rid of Delayed Onset Muscle Soreness

Get rid of Delayed Onset Muscle Soreness. 

You just started back going to the gym, and every part of your body is screaming! The first thing you might think is, “I am going to hard, and I need to take a break!” You might even be discouraged and want to stop! Wrong! Your body is adapting, and your muscles are sore. What you need to do is to have a recovery plan in place. You can implement a couple of things to facilitate your recovery, such as stretching and doing mobility before and after your workouts. Are you doing anything like this? If not, start incorporating a routing of 5 min of mobility, such as pigeon pose, hip stretches, glute activation, and others. 

Randone mentions a few conventional methods that can facilitate your recovery such as Caffeine, Cryotherapy, BCAA (Branch Chain of Amino Acids), and Aerobic exercise. (Randone 2014) However, in the latest studies, Winke and Williamson did research on pneumatic compression devices that speeds recovery in comparison to compression sleeves, such as the NormaTec. (Winke & Williamson 2017) Research shows that pneumatic compression will facilitate your recovery as it emphasizes the removal of metabolic waste. 

Therefore, whichever method you use, make sure you are consistent and follow the advice of your coach. All recovery methods are supported by a healthy diet and sleep! 

Thank you


Randone, Michael Matthew. “Attenuating Delayed Onset Muscle Soreness in Untrained Individuals.” National Strength and Conditioning Association (NSCA), NSCA, 1 Jan. 2014,

Winke, Molly R., and Shelby Williamson. “Pneumatic Compression Device Speeds Recovery from DOMS in Comparison to Compression Sleeve.” Medicine & Science in Sports & Exercise, vol. 49, 2017, pp. 1073–1074., doi:10.1249/01.mss.0000519952.87110.63.

Recovery Week – March 4 – 8, 2020

Hello Team,

Enclosed you will find the schedule for this week. Please note that the aquatic center will be closed from Friday – Sunday for the entire month of March as they have swim meets.

Therefore, please review the schedule as a few things have been modified.


  • 5:30 am
  • Location: Aquatic Center
  • Sport: Swim


  • 5:00 am
  • Location: DTWN YMCA
  • Sport: Track

Friday – Aquatic Center Closed


  • Group A: Short Course
  • Time: 7:00 am – Please arrive 15 min early so you can roll out on time.
  • Location: Advance Cycle – 436 / Lee Vista
  • Duration: 2 hours
  • Assistant Coach: Michelle Hill
  • Group B: Long Course
  • Time: 7:00 am – Please Arrive 15 min prior so you can roll out on time.
  • Location: Haines City – Lake Ava
  • Duration: 3 hours
  • Led by: Coach Torres


  • 6:00 am
  • Location: DTWN YMCA
  • Duration:
    • Short Course: 6 mi
    • Long Course: 10 mi