I've been a competitive martial artist my entire life, and I'll never forget the first time I woke up stiff and VERY sore. It not only hurt to move, it hurt to massage and "rub it out." Why was this happening?
What I've just described is known as Delayed Onset Muscle Soreness (DOMS). The pain is a combination of micro-tears in the muscle and the body's attempt to repair it. It usually results from excessive weight or repetition in the eccentric phase of exercise. In other words, lowering weights or stopping the momentum of the body (like putting on the brakes).
After the initial trauma, the body's immune system sends cells to the area to "eat up the debris." Other chemical messengers are released to build new cells and repair the infrastructure. Imagine a battlefield after a conflict-the dead must be removed and the wounded saved. As such, DOMS may be the result of poor break down, low repair resources, or a combination of both.
All things considered, what follows is a checklist for repeated DOMS:
1. Have a conversation with your trainer/coach regarding a change to your workouts. It may be beneficial to lower the workout intensity, duration, or frequency temporarily. Consider re-introducing these training concepts gradually after the frequency and duration of soreness begins to diminish.
2. Make sure you are drinking enough water before, after, and if necessary, during the work out.
3. Light massage (Swedish) which emphasizes lymphatic drainage (NOT deep tissue) is instrumental toward removing detrimental metabolites and cellular debris. Tender is good, but anything more painful is not.
4. Proper stretching and aerobic exercise (180 - age = maximum heart rate, ten less for minimum heart rate) should be part of any workout program. Aerobic exercise should be maintained for over half an hour, at least 2-3 times per week. Aerobic exercise helps to flush out metabolites and debris that contributes to pain.
5. Processes which take out debris need support. This can be accomplished using proteolytic enzymes like bromelain and papain. Take these on an empty stomach.
6. Make sure you are consuming enough protein every day (1-2 grams per pound of body weight).
7. Support re-building and detoxification with vitamins A, C, E, and Zinc.
8. Excessive edema or running a high temperature requires a doctor's evaluation.
Soreness from the occasional muscle strain can be relieved by topical arnica montana. Salicylic acid (aspirin) will also relieve pain and reduce inflammation. Consider calcium, magnesium, and valerian to help with muscle tension. Should the problem persist, get a professional evaluation.
What I've just described is known as Delayed Onset Muscle Soreness (DOMS). The pain is a combination of micro-tears in the muscle and the body's attempt to repair it. It usually results from excessive weight or repetition in the eccentric phase of exercise. In other words, lowering weights or stopping the momentum of the body (like putting on the brakes).
After the initial trauma, the body's immune system sends cells to the area to "eat up the debris." Other chemical messengers are released to build new cells and repair the infrastructure. Imagine a battlefield after a conflict-the dead must be removed and the wounded saved. As such, DOMS may be the result of poor break down, low repair resources, or a combination of both.
All things considered, what follows is a checklist for repeated DOMS:
1. Have a conversation with your trainer/coach regarding a change to your workouts. It may be beneficial to lower the workout intensity, duration, or frequency temporarily. Consider re-introducing these training concepts gradually after the frequency and duration of soreness begins to diminish.
2. Make sure you are drinking enough water before, after, and if necessary, during the work out.
3. Light massage (Swedish) which emphasizes lymphatic drainage (NOT deep tissue) is instrumental toward removing detrimental metabolites and cellular debris. Tender is good, but anything more painful is not.
4. Proper stretching and aerobic exercise (180 - age = maximum heart rate, ten less for minimum heart rate) should be part of any workout program. Aerobic exercise should be maintained for over half an hour, at least 2-3 times per week. Aerobic exercise helps to flush out metabolites and debris that contributes to pain.
5. Processes which take out debris need support. This can be accomplished using proteolytic enzymes like bromelain and papain. Take these on an empty stomach.
6. Make sure you are consuming enough protein every day (1-2 grams per pound of body weight).
7. Support re-building and detoxification with vitamins A, C, E, and Zinc.
8. Excessive edema or running a high temperature requires a doctor's evaluation.
Soreness from the occasional muscle strain can be relieved by topical arnica montana. Salicylic acid (aspirin) will also relieve pain and reduce inflammation. Consider calcium, magnesium, and valerian to help with muscle tension. Should the problem persist, get a professional evaluation.
About the Author:
Charles Leahy is an expert on alternative healthcare. Check out www.kinesishealthcare.com and learn about applied kinesiology.
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