Having always been a competitive martial artist, I can rember frequently waking up stiff and sore. Moving hurt, as did massage whenever I tried to "rub it out." What could explain the sore muscles?
What I've just described is known as Delayed Onset Muscle Soreness (DOMS). The pain is a combination of micro-tears in the muscle and the body's attempt to repair it. It usually results from excessive weight or repetition in the eccentric phase of exercise. In other words, lowering weights or stopping the momentum of the body (like putting on the brakes).
After the initial trauma, the body's immune system sends cells to the area to "eat up the debris." Other chemical messengers are released to build new cells and repair the infrastructure. Imagine a battlefield after a conflict-the dead must be removed and the wounded saved. As such, DOMS may be the result of poor break down, low repair resources, or a combination of both.
With that said, this is a checklist for recurrent DOMS:
1. Have a conversation with your trainer/coach regarding a change to your workouts. It may be beneficial to lower the workout intensity, duration, or frequency temporarily. Consider re-introducing these training concepts gradually after the frequency and duration of soreness begins to diminish.
2. Make sure you are drinking enough water before, after, and if necessary, during the work out.
3. Light massage (Swedish) which emphasizes lymphatic drainage (NOT deep tissue) is instrumental toward removing detrimental metabolites and cellular debris. Tender is good, but anything more painful is not.
4. One should do light stretching and true aerobic exercise within the proper heart rate (180-age =max, 170-age = min). This should be the foundation for any training program. It is important to maintain this rate 30-40 min, 2-3x/week. This will also work out painful metabolites and cellular debris.
5. Processes which take out debris need support. This can be accomplished using proteolytic enzymes like bromelain and papain. Take these on an empty stomach.
6. Protein consumption is extremely important. Eat 1-2 grams per pound of body weight.
7. Support detoxification by taking vitamins A, C, E, and Zinc.
8. Fever or swelling of an excessive nature mandates a professional 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.
What I've just described is known as Delayed Onset Muscle Soreness (DOMS). The pain is a combination of micro-tears in the muscle and the body's attempt to repair it. It usually results from excessive weight or repetition in the eccentric phase of exercise. In other words, lowering weights or stopping the momentum of the body (like putting on the brakes).
After the initial trauma, the body's immune system sends cells to the area to "eat up the debris." Other chemical messengers are released to build new cells and repair the infrastructure. Imagine a battlefield after a conflict-the dead must be removed and the wounded saved. As such, DOMS may be the result of poor break down, low repair resources, or a combination of both.
With that said, this is a checklist for recurrent DOMS:
1. Have a conversation with your trainer/coach regarding a change to your workouts. It may be beneficial to lower the workout intensity, duration, or frequency temporarily. Consider re-introducing these training concepts gradually after the frequency and duration of soreness begins to diminish.
2. Make sure you are drinking enough water before, after, and if necessary, during the work out.
3. Light massage (Swedish) which emphasizes lymphatic drainage (NOT deep tissue) is instrumental toward removing detrimental metabolites and cellular debris. Tender is good, but anything more painful is not.
4. One should do light stretching and true aerobic exercise within the proper heart rate (180-age =max, 170-age = min). This should be the foundation for any training program. It is important to maintain this rate 30-40 min, 2-3x/week. This will also work out painful metabolites and cellular debris.
5. Processes which take out debris need support. This can be accomplished using proteolytic enzymes like bromelain and papain. Take these on an empty stomach.
6. Protein consumption is extremely important. Eat 1-2 grams per pound of body weight.
7. Support detoxification by taking vitamins A, C, E, and Zinc.
8. Fever or swelling of an excessive nature mandates a professional 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.
About the Author:
Charles Leahy is an expert on alternative healthcare. Check out www.kinesishealthcare.com and learn about applied kinesiology.
Postingan
0 komentar:
Posting Komentar