Having always been a competitive martial artist, I can rember frequently waking up stiff and sore. Moving hurt, as did massage whenever I tried to "rub it out." What could explain the sore muscles?
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).
Once the exercise has ceased, the immune system issues phagocytes to "eat up" and dispose of the damaged cells. Other chemicals are sent to instruct the tissues to build new cells and repair the infrastructure. Like a warzone, the dead must be taken away and the wounded reinforced. Ergo, DOMS may be due to poor disassembly, insufficient resources for repair, or a little of both.
That being said, here's my checklist if you're facing DOMS on a repeated basis:
1. Talk to your coach/trainer about modifying your workouts. You may need to decrease workout frequency, duration, or intensity temporarily. Consider gradually re-introducing problematic elements once the frequency and duration of soreness diminishes.
2. Make sure you are drinking enough water before, after, and if necessary, during the work out.
3. Try Swedish massage (NOT deep tissue) to aid lymphatic drainage and flush out cellular debris and metabolites. A good massage will be tender, not excruciating.
4. One should do light stretching and true aerobic exercise within the proper heart rate (180-age =max, 170-age = min). This should be the foundation for any training program. It is important to maintain this rate 30-40 min, 2-3x/week. This will also work out painful metabolites and cellular debris.
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. Eat more protein. You should consume 1-2 grams per pound of body weight.
7. Support re-building and detoxification with vitamins A, C, E, and Zinc.
8. Fever or swelling of an excessive nature mandates a professional evaluation.
Topical application of arnica montana will relieve the isolated muscle pull. For some cases, aspirin will relieve the pain. Calcium, magnesium, and valerian will reduce muscle tension. If the problem persists longer than three days, consult a doctor.
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).
Once the exercise has ceased, the immune system issues phagocytes to "eat up" and dispose of the damaged cells. Other chemicals are sent to instruct the tissues to build new cells and repair the infrastructure. Like a warzone, the dead must be taken away and the wounded reinforced. Ergo, DOMS may be due to poor disassembly, insufficient resources for repair, or a little of both.
That being said, here's my checklist if you're facing DOMS on a repeated basis:
1. Talk to your coach/trainer about modifying your workouts. You may need to decrease workout frequency, duration, or intensity temporarily. Consider gradually re-introducing problematic elements once the frequency and duration of soreness diminishes.
2. Make sure you are drinking enough water before, after, and if necessary, during the work out.
3. Try Swedish massage (NOT deep tissue) to aid lymphatic drainage and flush out cellular debris and metabolites. A good massage will be tender, not excruciating.
4. One should do light stretching and true aerobic exercise within the proper heart rate (180-age =max, 170-age = min). This should be the foundation for any training program. It is important to maintain this rate 30-40 min, 2-3x/week. This will also work out painful metabolites and cellular debris.
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. Eat more protein. You should consume 1-2 grams per pound of body weight.
7. Support re-building and detoxification with vitamins A, C, E, and Zinc.
8. Fever or swelling of an excessive nature mandates a professional evaluation.
Topical application of arnica montana will relieve the isolated muscle pull. For some cases, aspirin will relieve the pain. Calcium, magnesium, and valerian will reduce muscle tension. If the problem persists longer than three days, consult a doctor.
About the Author:
Charles Leahy writes about alternative healthcare. Find a great Glen Ellyn Chiropractor and learn about how chiropractic can help you.
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