Posts Tagged ‘pain’

How do you treat sore muscles after a workout?theraband

After doing a strenuous physical activity, it is normal to feel sore one or two days after, especially if you did something that your body is not used to doing. This is referred to as DOMS which stands for Delayed Onset of Muscle Soreness. DOMS occur 24 to 48 hours after your workout.

Your muscle fibers get stressed during your workout and small microscopic tears occur in muscle fibers which results in Delayed Onset of Muscle Soreness. The mild muscle strain injury creates microscopic damage to the muscle fibers. Scientists say that this damage plus the inflammation that comes with these tears, causes the pain. Take note that these microscopic tears does not mean that you should stop exercising. On the other hand, getting DOMS is also not an indication that your workout was effective. You don’t have to feel soreness or pain every time you finish exercising for you to say that they worked.

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Why do I feel sore after I work out?
No one is exempt from getting sore after a workout. Beginner exercisers and elite athletes experience DOMS alike. This muscle soreness is simply a symptom of using your muscles and placing stresses on them that are leading to adaptations to make them stronger and better able to perform the task the next time. If you are a new exerciser, don’t worry if you feel sore after a workout. It is normal especially if your body is not familiar with the exercise, and it will go away in a day or two.

How do I prevent muscle soreness? How do I treat DOMS?
The exact reason why and how DOMS occur is not yet known. Several treatments such as ice, rest, massage, heat, and stretching have all been reported as helpful in the process of muscle recovery.

A significant amount of Flexibility is important even to non-athletes.

A significant amount of Flexibility is important even to non-athletes.

Stretching should always be included in a training program. This will keep the muscles from tightening and muscle spasms. Stretching is not only beneficial to treat Delayed Onset of Muscle Soreness but more importantly to improve flexibility.

Click here to read more about STRETCHING.

Take a day or two of Rest while your body recovers from DOMS. If you want to keep exercising, try a different activity or do a lighter intensity.

Most importantly, always do a proper Cool-down after your work out. This will ensure circulation to flush out the waste products in your muscles after your exercise.

Research found that applying Heat to treat muscle soreness helps alleviate muscle soreness. The increase in muscle temperature allows more blood flow to the worked out muscles which brings fresh oxygen and nutrients. Applied heat to your sore muscles also helps get rid of chemical irritants that trigger pain.

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What should I do if I want to work out and I’m still sore?
You can still continue to train even when you feel sore, but don’t expect to set personal records or optimal performance. Delayed Onset of Muscle Soreness affects only the muscle groups that you previously worked, so you can work out other muscle groups while the fatigue parts recover.

Simply put, take it easy when you’re feeling sore.

Following a well-planned Training Program is helpful to maximize your workouts, especially on sore days. Having a good exercise program will ensure that you can keep up with your training without further muscle damage and minimize injury.

Read more about DOMS here.

In summary:

  • Delayed Onset of Muscle Soreness or DOMS occurs naturally and can be felt by anyone, especially if you do something that your body is not familiar with (ie. Progression in your training program, doing a new physical activity or sport).
  • Make sure that you warm-up before you workout and do a proper cool-down after to ensure blood flow to your muscles.
  • Delayed Onset of Muscle Soreness goes away in one or two days but you can do some treatments to alleviate the soreness. Stretch the sore muscle or apply heat on it after you work out.
  • You can still work out even while experiencing DOMS. Work on a different muscle group or cross-train.
  • Be able to differentiate pain from muscle soreness and pain from an injury. DOMS usually goes away after a day or two. Also, the soreness from DOMS should not limit you from doing light to moderate activities.
    Seek medical attention if you feel stinging or persistent pain.

Follow a well-planned Training Program to ensure progress in your workouts while allowing enough recovery for your muscles. This will ensure that you maximize gains and minimize over-training and injury.

I can help you get the best out of your workouts from a Periodized Training Program. For more information or if you would like to contact me, check out my SERVICES page and answer the short form so I could know you a little better. Click HERE to continue to the services page.

I guarantee results, if you guarantee adherence.

Talk to you soon!

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Here’s an infographic by Greatist that shows How to Foam Roll Like a Pro! Read easy and effective ways to use your foam roller for muscle pain treatment, recovery, and improve your performance!

Original post here.
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Foam-Rolling-Infographic

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foam rolling1Myofascial release is a soft-tissue therapy technique to treat skeletal muscle tightness and pain. It aims to relax stiff muscles, improve blood circulation, and improve flexibility in muscles. I practiced as a myotherapist for four years before and I witnessed how this massage technique work wonders! I have done myotherapy for different kinds of pain-struck people: from competitive athletes to sedentary office workers who have been complaining of chronic pain and aches. I have had other therapists do myofascial release to me, and have done myofascial release to myself and as both a provider and recipient of this luxurious healing procedure, I can attest to its effectiveness.

Of course, nothing beats a soothing massage done by expert massage therapists while you lay down and relax, but when you’re in a race or competition and you need release from tensed up muscles this luxury is not an option and you need an alternative to take your aches away. As I’ve mentioned earlier, I have done myofascial release to myself many times and you can do it, too, but it takes trained hands to find, press, and release those stubborn muscle knots and tight muscle bands. Fortunately, someone invented the Foam Roller which is now a very common partner of many runners, marathoners, triathletes, swimmers, and other athletes. Using the foam roller is very easy and it can be done by almost anyone who needs relief before or after a race. Foam rolling is a technique that has been developed as a treatment in physiotherapy to inhibit over-active and tight muscles. Apart from targeting tight muscles, foam rollers can also be used as a challenging exercise tool to correct posture, improve balance and coordination, and work the core. Pilates exercises use the foam roller in various ways to work the whole body and challenge the core.

Read: What is a Foam Roller?

Foam Rollers can also be used to work not just stubbornly tight muscles, but also to strengthen your core!

Foam Rollers can also be used to work not just stubbornly tight muscles, but also to strengthen your core!

In the absence of a massage therapist or athletic trainer, using foam rollers for myofascial release can be effective for many major muscle groups including the gastrocnemius, latissimus dorsi, piriformis, adductors and abductors, quadriceps, hamstrings, hip flexors, and the thoracic spine. Usually, the foam roller is placed under each muscle group and pressure is applied on the trigger point by putting your body weight on the foam roller. In actual massage therapy, the pressure is held for 7 to 20 seconds, depending on the tenderness of the area, amount of pressure administered, and tightness of the muscle knot. Techniques vary in massage therapy but since only a limited amount of pressure can be applied in foam rolling, it is recommended to ‘roll’ on each area or hold the pressure for 30 seconds up to 1 minute. The GRID foam rollers have firmer surface and features unique “distrodensity zones” of varying width that allows for precision massage so you can target those muscle knots more efficiently.

Read an article about Foam Rolling from the NASM

If you want to improve your performance and maximize your training, then add a foam roller to your training program both for challenging core exercises and relaxing muscle release!

Read about common running injuries, ailments, and treatment

Here are some tips and reminders when using foam rollers:

  • Use your foam roller on an exercise mat so that it won’t slip or roll easily and you have maximum control.
  • A tip from a former myotherapist: the area where your pain is may be different from where your problem is. The nerves in our muscles can sometimes produce a ‘radiating pain’ which means that the tight knot exhbits pain somewhere else. Most people use the foam roller to press and roll only on the areas where they feel the pain. A common example is using the foam roller on tight IT bands for ITB pain and knee pains. The pain you feel on your ITB or knee is only the symptom of tight muscles somewhere else and rolling on your ITB erroneously would not relieve you of anything and may even cause tenderness on your ITB. Use the foam roller with caution and precision.
  • Don’t depend on your foam roller to relieve you of your pain. Warm up properly before you work out, make sure you cool down enough after you train and stretch regularly.
  • Apply heat packs or warm pads to painful areas to relax the muscle before you use the foam roller.
  • Not all pain can be treated using foam rollers especially acute ones. Do not use the foam roller for ankle sprain, muscle strains, and bruises.
  • Do not use a foam roller on a joint. They are supposed to work your muscles only.

 

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Foam Roller_The grid revolutionary Foam Roller_Pro source Foam Roller_Black mountain Foam Roller_Mini compact
Trigger Point Performance The Grid Revolutionary Foam Roller, Black $41.24 only at Amazon Canada ProSource Discounts Ultra Deluxe Revolutionary Sports Medicine Roller, Blue only $22.99 at Amazon Canada Black Mountain Products High Density Foam Roller Extra Firm, 24-Inch for only $18.64 at Amazon Canada Trigger Point Performance Grid Mini Compact Foam Roller for only $24.99 at Amazon Canada