For those of you dusting off the running shoes or starting a new exercise health kick, it generally means one thing - tired sore aching bodies and limbs after the first training session.
With everything that sports science has to offer and no end of gimmicks on the market why is it that so many of us complain of severe muscle soreness (Delayed Onset Muscle Soreness aka DOMS) after increased exercise? Let's take a look at why this happens and how you can treat it...
What is DOMS?
DOMS is the result of tiny tears to the muscle fibres due to unaccustomed exercise. It results in inflammation and increase in serum creatine kinase levels. In other words, it's a sign of damage to the body. The result of this is pain, reduced muscle strength and power.
That’s why it’s hard to walk and painful to touch the muscle after the exercise. Generally, this pain will start eight to 20 hours after exercise and peak between 24 and 48 hours afterwards.
How to treat your DOMS?
1. Foam rolling
Foam rolling is an popular self-massage trick used by many gym goers. All you have to do is apply pressure to tender places by rolling your body part over the roller. This helps to release muscle tightness by increasing blood flow to the area, which will help you move normally.
Don't be alarmed if you feel a bit of pain while you do this, this is normal and your muscles will thank you for it the next day.
2. Epsom salt bath
Jazz up your usual bath routine by sprinkling in some Epsom Salts. The mineral has been renowned for its muscle healing properties for over 100. Here's some chemistry for you. When the salt is added to warm water, it dissolves into magnesium and sulphate - which help to decrease muscle swelling and remove lactic acid buildup in muscles.
The key is to soak for more longer than 15 minutes to ensure your body absorbs all the good stuff. Any longer and you'll risk reabsorbing the toxins flushed out by the epsom salt.3. Whole body vibration
Whole body vibration tools are an effective way to increase blood flow to impacted tissues, promoting healing in the area. BodySpace Recovery Studio currently offers a
NormaTec Recovery System that does exactly this. Organise an appointment with them or keep an eye for our next free session at the ARC with them (if you're a member).
4. Ice baths
Many would be familiar with athletes being told to jump into ice baths after a hard game. The ice works to reduce blood flow, which helps to decrease muscle inflammation and swelling.
If you're game enough to give this a go, all you need to do is fill up a bath with cold water and ice. Then, submerge yourself for one minute and jump out for one minute, with this repeated three times.
5. Compression Garments
Compression garments such as sleeves, shirts, leggings and tape can all help to reduce DOMS. They work to decrease muscle soreness by raising the temperature of the skin and tissues, which enhances blood flow and heals muscle damage.
If you’ve decided to enter a fun run for the first time or start a new health kick, then there's a good chance your muscles will feel a bit achey the next day. But, the good news is, we've given you five different ways to combat your tender tissues.
Just remember, after 48 hours the pain should have reduced or disappeared and if you keep up the regular exercise DOMS is less likely to occur.
Get your muscle pains sorted with LifeCare
For more advice on everything to do with exercise, fitness and staying injury free please drop into LifeCare Cockburn Central at the ARC, located conveniently in the wooden pod at the front doors.
For more information please phone 9417 3733 or email
cockburn@lifecare.com.au GET MORE HEALTH HACKS
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