Delayed Onset Muscle Soreness or DOMS is one thing nearly always goes along with training,I mean you can’ do any normal activities like walking or running but it was worth it. How do you get rid of this?
Many trainers do not believe it as an effective way to determine how hard you worked out whilst researchers havn’t decided either way.
One theory is that lactic acid released during and after intense training causes a PH shift in the muscles which dampens neural impulses and then causes soreness when compressing or contracting muscles, one other theory is micro-muscle damage as the cause of DOMS, this has been seen as muscle distortions under a microscope.
Whatever causes DOMS it is easy to predict when it will occur, any high volume, high loads sets can bring it on.
High-level athletes seem to get to a level where they never seem to suffer with it.
It is however something you can control, these exercises also boost overall recovery too, an often overlooked component of training.
This has become a staple of most people’s recovery techniques and for good reason too, it does more than just basic stretching. The stretching and rolling of damaged tissue stimulates fluid movement and healing processes which helps improve the pliability of muscles, it does hurt but it is very much worth it.
Some basic things to follow:
Muscles require proper nutrition in order to recover, it’s pretty obvious but many people choose not to follow it, protein-rich foods reduce inflammation and digestive stress.
The basic rule is to consume a decent meal 30-40 mins after your workout filled with protein and slow release carbs, a few hours later eat a protein rich meal with fat.
A hot bath helps loosen muscles after a workout, with added epsom salts it’s even better as the magnesium in the solution absorbs into the skin, improving muscle function and reducing soreness.
The heat of the water also helps improve blood flow, this helps you relax and sleep soundly.
Epsom salts dissolve best with three quarters of a cup per tub, make sure the salts have dissolved fully, stick to around 30 mins bath time.
Sleep is very important to recovery, an average lifter will require the usual 7-8 hours per night, even upto 10 hours if you are a hard training athlete.
It is always good to check your heart rate first thing in the morning when you get up, you are looking for somewhere between 60-80 bpm, if it is higher than that then you probably need more sleep.
Good ideas for better sleep:
Many people think that high intensity cardio is the only way to go these days but the truth is low intensity steady away cardio is where it is at, this type of cardio can have a brilliant effect on muscle recovery.
Low intensity workouts also get the blood flowing better and aid digestion as well as waking up your nervous system which helps give you a better workout at a later date.
The best benefits can be had keeping your heart rate below 120 bpm and 30 mins maximum length. Treadmills and bikes in the gym provide the best option but an outdoor hike can also be great too.
Ever hear of a workout to help you recover from a workout? well this hair of the dog type of workout helps aid movement and involves a different range of motions, if done properly it alleviates soreness and muscle tissue damage.
Effective recovery workouts include tai chi, yoga, pilates or the workout listed below, do each circuit without a break but don’t rush the reps. When you have finished a circuit, rest for 2 minutes and repeat again, this takes about 15-20 mins to do.
In conclusion then, these little tips should easily help you rid yourself of sore muscles, just follow the advice and don’t over do it.
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