20-Minute Post-Workout Muscle Soreness Reset (DOMS Protocol) — BioMat + iTorus

Summary

• Goal: Ease post-workout muscle soreness (aka Delayed Onset Muscle Soreness, DOMS) so you can recover faster and stay consistent.

• Session: 15–25 minutes — BioMat (infrared warmth) for full-body relax + iTorus (targeted PEMF) for tight spots (8–12 minutes per zone).

• Best for: Normal next-day tightness after leg day, long runs/rides, CrossFit WODs, or desk-back stiffness (not acute injury).

• Track: Soreness 0–10, a simple stair test, optional HRV and sleep latency (definitions below).

• Timing: Most people find PEMF calming. If you feel more alert from it, do the targeting earlier in the evening and keep BioMat for wind-down.

• Safety notes (light): Follow manufacturer guidance; adjust to comfort; stop if symptoms worsen.

What is DOMS (and why you feel it)

DOMS = Delayed Onset Muscle Soreness—that dull, achy, tight feeling peaking 24–72 hours after intense or unfamiliar training (especially eccentric work like squats, lunges, downhill running). It’s common and typically short-lived. The aim isn’t to “erase” soreness; it’s to manage soreness and restore function so you can keep training well.

Why stack BioMat + iTorus

• BioMat (infrared + negative ions) → full-body relaxation, parasympathetic “downshift,” and a noticeable melt-the-tension effect.

• iTorus (targeted PEMF) → focused stimulus on specific trouble spots (e.g., tight calves/hamstrings, quads, low back) while the rest of you relaxes on the BioMat.

Simple idea: Full-body relax + targeted relief = efficient home recovery routine.

Step-by-Step: 15–25 Minute DOMS Reset

You’ll need: BioMat (infrared mat), iTorus (PEMF), timer, water with electrolytes.

1. Prime (optional, 5–6 min): easy spin/walk to get blood moving.

2. BioMat (15–25 min): comfortable, non-sweat warmth; slow breathing (4s inhale / 6s exhale).

3. iTorus targeting (8–12 min/zone, 2–3 zones max): while on the BioMat, place iTorus on the sore area and move through zones:

   • Quads: upper → mid → lower (8–10 min each)

   • Hamstrings/Calves: proximal → distal (8–10 min each)

   • Low Back/Glutes: right → left (8–10 min each)

4. Post-session (2–5 min): light mobility for worked areas + hydrate.

5. Frequency: 3–5×/week during heavy blocks; 1–2×/week otherwise.

When to use it

• After leg day, long run/ride, high-volume WOD

• Day after races, tournaments, or travel

• Desk-back/neck tightness days (non-injury)

Night routine tip: Many find PEMF relaxing. If you personally feel a bit alert after PEMF, do the targeting earlier in the evening and keep BioMat for the final wind-down.

What to track (plain English)

• Soreness 0–10: Your personal rating of soreness doing the same simple movement at the same time of day.

• Stair test: Walk one flight of stairs and note effort/time; compare day-to-day.

• HRV (Heart Rate Variability): Variation in time between heartbeats; higher baseline HRV often correlates with better recovery state.

• Sleep latency: How long it takes you to fall asleep. If your evening routine helps, this usually trends down.

Variations by scenario

• Leg Day Soreness: BioMat 20 min; iTorus on quads & hams (2–3 zones total x 8–10 min).

• Tight Calves/Hamstrings (runners): BioMat 20 min; iTorus proximal calf then lower hamstring (8–10 min each).

• Desk Back/Neck: BioMat 20 min low-med warmth; iTorus upper back/neck (8–10 min/side).

• Race Week (light): BioMat 10–15 min; iTorus 6–8 min on the single tightest area.

Trainer Notes (quick implementation)

• 20-second script: “We’ll run a 15-minute recovery routine: warm the whole body on BioMat to relax, then target the sore spot with PEMF ~10 minutes. It’s simple and helps you feel better tomorrow.”

• Add-on format: 15–20 min post-class or post-PT.

• Metrics: soreness pre/post + next day; simple stair/sit-to-stand test.

• Programming: Earlier on heavy eccentric days; BioMat only near bedtime if someone sleeps hot.

Where this fits in your week

Nightly Wind-Down (most days):

• BioMat: 20–60 minutes daily at a comfortable setting as your evening relax ritual.

• iTorus targeting: 8–12 minutes per zone on the single tightest area. If you personally feel more alert afterward, do this earlier in the evening and keep BioMat for the final 20–40 minutes before bed.

When you add a sauna blanket (coming soon):

• Great pair with BioMat for deeper warmth. Start with 15–30 minutes at a comfortable temp, hydrate well, and avoid running very hot right before bedtime if you tend to sleep warm. You can layer the blanket with the BioMat—keep temps comfortable and test timing to see what best supports your recovery.

Mini-Glossary (for anyone new)

• DOMS: Delayed Onset Muscle Soreness—achy tightness peaking 24–72h after training.

• PEMF: Pulsed Electromagnetic Field—non-invasive pulsing used here for targeted, time-boxed sessions on specific areas.

• HRV: Heart Rate Variability—beat-to-beat variability; higher baseline often reflects better recovery.

• Sleep latency: Minutes from lights-out to actual sleep.

• Stair test: Simple daily check—walk a flight of stairs and note perceived effort/time.

• Soreness 0–10: Quick self-rating where 0 = none, 10 = worst.

Ready to build your home recovery corner?

Start with the BioMat for infrared recovery and add iTorus for targeted PEMF—a compact setup to reduce soreness after workout and keep momentum between sessions.

Links:

BioMat Pro (Full-body)

BioMat Mini (Chair/Travel size)

iTorus 5 (Heartstone) *Bestseller

Printable checklist: Download the DOMS Reset Protocol (Google Doc)