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).
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 war zone, the dead must be taken away and the wounded reinforced. Ergo, DOMS may be due to poor dissasembly, insufficient resources for repair, or a little of both.
All things considered, what follows is a checklist for repeated DOMS:
1. Speaking with your coach/trainer is imperative regarding changing your program. It would be wise to reduce frequency, intensity, and duration temporarily. After DOMS reduces in frequency and duration, these elements may be re-introduced.
2. Make sure you are drinking enough water before, after, and if necessary, during the work out.
3. Swedish massage focusing on lymphatic drainage (NOT deep tissue) will help flush out debris and painful metabolites. This should be tender, but not agonizing.
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. Support catabolic processes between meals with proteolytic enzymes (bromelain, papain, etc.), taken on an empty stomach, to help your body break down damaged muscle cells.
6. Make sure you are consuming enough protein every day (1-2 grams per pound of body weight).
7. Aid re-building efforts with vitamins A, C, E, and Zinc.
8. Excessive swelling or fever require 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).
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 war zone, the dead must be taken away and the wounded reinforced. Ergo, DOMS may be due to poor dissasembly, insufficient resources for repair, or a little of both.
All things considered, what follows is a checklist for repeated DOMS:
1. Speaking with your coach/trainer is imperative regarding changing your program. It would be wise to reduce frequency, intensity, and duration temporarily. After DOMS reduces in frequency and duration, these elements may be re-introduced.
2. Make sure you are drinking enough water before, after, and if necessary, during the work out.
3. Swedish massage focusing on lymphatic drainage (NOT deep tissue) will help flush out debris and painful metabolites. This should be tender, but not agonizing.
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. Support catabolic processes between meals with proteolytic enzymes (bromelain, papain, etc.), taken on an empty stomach, to help your body break down damaged muscle cells.
6. Make sure you are consuming enough protein every day (1-2 grams per pound of body weight).
7. Aid re-building efforts with vitamins A, C, E, and Zinc.
8. Excessive swelling or fever require 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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