As a competitive martial artist, I have frequently woken up VERY sore and stiff. Not only did moving hurt, but "rubbing it out" with massage was doubly painful. How come this was happening?
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).
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.
All things considered, what follows is a checklist for repeated 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. 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. 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. Protein consumption is extremely important. Eat 1-2 grams per pound of body weight.
7. Aid re-building efforts with vitamins A, C, E, and Zinc.
8. Fever or swelling of an excessive nature mandates a professional 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.
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).
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.
All things considered, what follows is a checklist for repeated 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. 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. 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. Protein consumption is extremely important. Eat 1-2 grams per pound of body weight.
7. Aid re-building efforts with vitamins A, C, E, and Zinc.
8. Fever or swelling of an excessive nature mandates a professional 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 is an expert on alternative healthcare. Check out www.kinesishealthcare.com and learn about applied kinesiology.
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