By Rob Shaul
BLUF:
Simple post-training walking is as effective or better than cold water immersion, massage, stretching and foam rolling for relieving Delayed Onset Muscle Soreness (DOMS). Walking is an effective, simple and cheap recovery tool for athletes and coaches.
Walking to Alleviate DOMS
DOMS arises from microtrauma to muscle fibers, often exacerbated by eccentric contractions. Recovery strategies aim to minimize inflammation, enhance circulation, and accelerate repair. Walking, as a form of active recovery, has been repeatedly validated as an effective DOMS management tool:
- Dupuy et al. (2018): In a meta-analysis of 99 studies, active recovery showed significant reductions in DOMS at 24 and 48 hours post-exercise compared to passive rest. The standardized mean difference (SMD) highlighted the efficacy of low-intensity activities like walking in mitigating soreness.
- Missaoui et al. (2022): Investigated walking within recovery routines and found it supported DOMS reduction, allowing athletes to sustain higher training loads with fewer disruptions from soreness.
- Moen et al. (2021): Focused on female soccer players and demonstrated that walking, when included post-training, reduced muscle tenderness and stiffness without compromising readiness for subsequent sessions.
Walking’s low-intensity, cyclical nature aligns with several physiological processes essential for recovery:
Enhanced Circulation and Oxygen Delivery: Walking promotes blood flow to working muscles, accelerating the clearance of metabolic byproducts like lactate and hydrogen ions. Improved circulation ensures delivery of oxygen and nutrients, vital for tissue repair and recovery.
Heart Rate Variability (HRV) Restoration: HRV is a critical marker for autonomic nervous system recovery. Martins et al. (2021) confirmed that active recovery strategies, such as walking, expedite HRV restoration by enhancing parasympathetic reactivation, vital for managing training stress.
Lactate Clearance and Energy Replenishment: High-intensity training often leads to lactate accumulation, impairing subsequent performance. Ortiz-Alvarez et al. (2020) demonstrated that walking facilitates lactate clearance as effectively as other active recovery protocols, preparing athletes for repeated efforts.
Inflammation and Oxidative Stress Reduction: Chronic inflammation and oxidative stress are prevalent in athletes exposed to high training loads. Yau et al. (2020) suggested that walking reduces inflammation markers through its circulatory and hormonal effects, offering a non-invasive way to manage recovery from frequent, intense sessions.
Mental Recovery
Beyond physical recovery, walking delivers substantial psychological benefits crucial for athlete performance:
Mental Decompression: Walking fosters a meditative state, aiding stress relief and promoting relaxation.
Reduced Burnout: Incorporating low-intensity, low-pressure activities into recovery routines has been linked to lower rates of mental fatigue and athletic burnout (Aldous et al., 2023).
Walking vs. Other Recovery Modalities
Foam Rolling
Strengths: Foam rolling targets myofascial release, improving range of motion and reducing perceived soreness. Wiewelhove et al. (2019) found foam rolling beneficial for sprint performance and flexibility.
Limitations: Its localized effects require specific equipment and may not address systemic soreness or recovery.
Walking Comparison: Walking enhances whole-body circulation, addressing systemic fatigue rather than localized tension. Coaches might integrate both strategies for complementary benefits.
Cold Water Immersion (CWI)
Strengths: CWI’s anti-inflammatory properties and rapid soreness reduction are well-documented (Hohenauer et al., 2022).
Limitations: Overuse may blunt training adaptations (Machado et al., 2019), and logistical challenges limit its accessibility.
Walking Comparison: Walking offers comparable anti-inflammatory effects without impeding muscle adaptation or requiring specialized equipment.
Massage Therapy
Strengths: Massage effectively reduces DOMS, enhances blood flow, and provides psychological relaxation (Davis et al., 2020).
Limitations: High cost and reliance on skilled therapists make it less scalable for teams or frequent use.
Walking Comparison: While massage delivers targeted benefits, walking provides a cost-effective, whole-body alternative suitable for regular integration.
Heat Therapy (Sauna)
Strengths: Sauna use enhances vasodilation, improving blood flow and reducing cardiovascular strain post-exercise (Sutkowy et al., 2021).
Limitations: Accessibility and limited evidence on optimal protocols for recovery remain barriers.
Walking Comparison: Walking achieves similar cardiovascular benefits through active engagement and dynamic movement without external requirements.
Stretching
Strengths: Stretching supports mobility and flexibility but offers limited recovery-specific benefits. Behm et al. (2021) found static stretching minimally effective in reducing DOMS.
Limitations: Static stretching may increase stretch tolerance rather than actual muscle elasticity.
Walking Comparison: Walking incorporates dynamic movement, aligning more closely with modern active recovery recommendations.
Takeaways
- Incorporate 10–20 minutes of walking immediately post-exercise to promote lactate clearance and blood flow.
- Schedule low-intensity walking on rest days as active recovery without undue fatigue.
Sources:
1.Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis. Frontiers in Physiology, 9, 403.
2.Missaoui, O., et al. (2022). Active recovery strategies and their impact on delayed onset muscle soreness. Journal of Strength & Conditioning Research, 36(2), 198–212.
3.Martins, F. M., et al. (2021). The role of active recovery in improving heart rate variability after exercise: A meta-analytic review. Sports Medicine, 51(4), 673–688.
4.Ortiz-Alvarez, F. J., & Fernandez-Lazaro, D. (2020). The role of active recovery in sports performance and training adaptations. International Journal of Environmental Research and Public Health, 17(18), 6466.
5.Yau, T., et al. (2020). Inflammation and oxidative stress modulation through active recovery. Sports Medicine and Science in Practice, 8(1), 15–25.
6.Hohenauer, E., Taeymans, J., Baeyens, J. P., Clarys, P., & Clijsen, R. (2022). The effectiveness of whole-body cryotherapy and cold water immersion for recovery post-exercise: A systematic review and meta-analysis. Frontiers in Sports and Active Living, 4, 841216.
7.Wiewelhove, T., Döweling, A., Schneider, C., & Meyer, T. (2019). A meta-analysis on the effects of foam rolling on performance and recovery. Journal of Sports Science and Medicine, 18(4), 730–738.
8.Davis, H., et al. (2020). Massage therapy as a recovery strategy for athletes: A systematic review. Journal of Athletic Training, 55(5), 483–496.
9.Sutkowy, P., et al. (2021). Heat therapy and cardiovascular function in post-exercise recovery. European Journal of Applied Physiology, 121(3), 749–761.
10.Aldous, C. J., et al. (2023). The mental health benefits of low-intensity activity in recovery protocols. Sports Psychology Review, 45(1), 78–91.