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?
This scenario describes Delayed Onset Muscle Soreness (DOMS). This type of soreness is due to micro-tears within the muscle and the body's attemp at repair. The pain results from excessive weights and repetitions in the eccentric phase of exercise. Like when a person lowers the weight or is stopping a body already in motion.
When training is over, white blood cells must "eat up" the dead muscle cells to dispose of them. Other peptides are released to instruct surrounding cells to build new cells and repair the basic infrastructure. Similarly, the battlefield casualties must be removed and tended to while reinforcements are sent in. Therefore, DOMS can result from insufficient clean up, poor re-building resources, or some of each in combination.
With that said, this is a checklist for recurrent DOMS:
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. Ingest the right amount of water prior to, during, and then after intense workouts to rule out dehydration.
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. 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. 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. Protein consumption is extremely important. Eat 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.
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.
This scenario describes Delayed Onset Muscle Soreness (DOMS). This type of soreness is due to micro-tears within the muscle and the body's attemp at repair. The pain results from excessive weights and repetitions in the eccentric phase of exercise. Like when a person lowers the weight or is stopping a body already in motion.
When training is over, white blood cells must "eat up" the dead muscle cells to dispose of them. Other peptides are released to instruct surrounding cells to build new cells and repair the basic infrastructure. Similarly, the battlefield casualties must be removed and tended to while reinforcements are sent in. Therefore, DOMS can result from insufficient clean up, poor re-building resources, or some of each in combination.
With that said, this is a checklist for recurrent DOMS:
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. Ingest the right amount of water prior to, during, and then after intense workouts to rule out dehydration.
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. 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. 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. Protein consumption is extremely important. Eat 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.
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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