Whether you’re a fan of cross fit, an ardent circuit trainer, a dedicated runner, or long distance cyclist, as an athlete, you no doubt wear your DOMS (delayed onset muscle soreness) with pride. But what if you could get that same great workout but without the pain that comes with those gains?
What causes delayed onset muscle soreness (DOMS)?
DOMS is muscle soreness that comes on or becomes noticeable six-to-eight hours following your workout. Though variable depending on the physical condition of the person, type of workout and their natural rebound, DOMS usually peaks at around 24 to 48 hours post-training.
This muscle soreness is most evident when starting a new type of exercise or taking your game to the next level by increasing its intensity or volume. Eccentric muscle contractions (those that lengthen as they contract) like downhill running, squats or push-ups appear to cause some of the most pronounced cases of DOMS.
Cure or prevent post-workout muscle soreness
1. Cuppa Joe before ya go!
Though we prefer herbal teas for their rejuvenating effects, there’s no denying the studies that show drinking coffee prior to a workout can actually reduce muscles soreness by half and boost endurance. As long as you don’t have an issues with caffeine, a cuppa Joe before your workout may be the way to go!
2. Life’s a bowl of . . .
A study published in the Scandinavian Journal of Medicine and Science in Sports, shows that adding a little tart cherry juice to your post-workout hydration plan could help you ease muscle soreness. This is because antioxidant compounds found in tart cherries (anthocyanins) help reduce inflammation.
3. Shake it loose
WBV can help you shake loose the pain of post workout DOMS by helping to rapidly reduce inflammation and move out lactic acid and other inflammatory chemicals produced by overworked muscle groups. Here Esther and Tara, owners of BodyQuirks Wellness and WBV Studio explain:
4. Post-workout tea time
The Brits just may be on to something with their daily tea time. A 2010 study in The Journal of the International Society of Sports Nutrition showed that participants who consumed black tea post-workout demonstrated less delayed onset muscle soreness, higher antioxidant levels, and lower cortisol levels. Though it wasn’t included in the study specifically, the same could be true for green tea.
5. Rub it out
Massage has long been the #1 way to banish pain and decrease recovery time for professional athletes and there’s a reason — it works! Deep tissue massage following exercise has been shown to increase circulation to muscle groups and speed up removal of inflammatory chemicals (like lactic acid) that make you stiff and sore. Here at BodyQuirks, we specialize in custom-tailored rehabilitative massage, helping you get the most out of your workout and providing faster, easier sports injury recovery. Got a big race or competition coming up, work a massage into your training to keep you in tip-top condition. Then schedule your post event massage to help you rebound quicker and ensure you can perform at your very best sooner.
6. Ice it
Though warmth sounds good, it’s always best to hit any painful area with ice first. That’s because, where there’s pain, there’s inflammation and in order to reduce that pain and increase your mobility, ultimately decreasing your recovery time, you need to cool down inflammation first and there’s no better way than with ice. Just keep in mind that you should ice for 15-20 minutes, but NEVER longer. This is because you can cause further damage to your muscle tissues, including frostbite, if you ice for too long. Also, allow time between icy treatments, at least 45 minutes to an hour, before the next icing session.
If you want to take your game to the next level, come see us today for a personalized Total Body Solution that can help you increase your athletic performance and reduce recovery times.