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.
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.
With that said, this is a checklist for recurrent 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. 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. Light stretching and cardio work in the proper heart rate zone (180 - age = maximum heart rate, subtract 10 more for minimum heart rate) should become the foundation of your regimen. Maintaining this heart rate for 30-45 minutes, 2-3 times per week, will gently flush out painful metabolites and cellular debris.
5. Aid catabolism by taking proteolytic enzymes between meals. By taking bromelian, papain, etc. on an empty stomach, the body is better at removing damaged muscle cells.
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. 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.
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.
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.
With that said, this is a checklist for recurrent 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. 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. Light stretching and cardio work in the proper heart rate zone (180 - age = maximum heart rate, subtract 10 more for minimum heart rate) should become the foundation of your regimen. Maintaining this heart rate for 30-45 minutes, 2-3 times per week, will gently flush out painful metabolites and cellular debris.
5. Aid catabolism by taking proteolytic enzymes between meals. By taking bromelian, papain, etc. on an empty stomach, the body is better at removing damaged muscle cells.
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. 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.
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