Tag Archives: Delayed onset muscle soreness

Day 30

29 Jun

Anybody else look like this when Friday comes around?

Last night was a fabulous girls night; sushi and drinks than out for some more!  We’ve been going out in Raleigh for 2 years now and have yet to ride on a Rickshaw bike (I mean, who wouldn’t want to ride in a carriage while someone pulls you across town?) Intrigued, we flagged one down and cruised the streets of Raleigh  behind Chris Daughtry! No not the singer..It was actually a lot of fun and safe and I HIGHLY recommend you try it!

I rolled over this morning and immediately felt my abs..oh, DOMS..wouldn’t change that feeling though! Sometimes after an ab workout (or any workout rather), I think I’m going to be much more sore than I end up being and get slightly disappointed, which leads me to think: Is muscle soreness always a sign of a good workout?

The idea behind weight training is it’s making microscopic tears in the muscles, causing them to break down, rebuild, and recover in a stronger, more dense way. Feeling sore a couple of days after is normal when you start a new workout routine or supplement a new exercise in, etc. The common misconception here is that if you’re not sore after every workout, it wasn’t a quality workout, which can lead you to think a lack of soreness means less muscle growth, strength, and improvement-right? In actuality, soreness isn’t a good sign of muscle hypertrophy; the causes of DOMS are:

  1. damage to the connective tissues that surround the muscles and
  2. damage to the actual muscle

As if these weren’t achy enough, inflammation accompanies these damages and that’s the stiffness you feel the 24-48 hours after exercise. While it’s true you’re strengthening the connective tissues and ligaments around the muscles so that they can handle more weight, volume, and intensity going forward, you’re not “getting bigger”. Muscle growth occurs when the rate of muscle protein synthesis is greater than the rate of muscle protein breakdown which takes several weeks or months.

Yoga Flow and Step were the WOD! LOVED the yoga flow class. It was exactly what I expect; flowing from pose to pose and using our breath to transition. Step was awesome too but should have been called “Hot Step” thanks to the insane temperature outside!

I ate-let me rephrase-my chin ate the juiciest peach today; it was so good but left my hands and face all sticky..

Have a relaxing and cool weekend 🙂

DOMS

16 Jan

When it hurts to walk, sit, climb stairs and laugh 2 days after a workout..

You’ve met my little friend, DOMS, or delayed onset muscle soreness. We’ve all experience this; you wake up a day or 2 later after a new or an intense workout and you’re questioning where this pain is coming from. It’s a love-hate relationship; you love knowing you worked hard because you’re sore..but hate how badly it hurts to do daily activities-WHAT GIVES!

There are 2 types of muscle soreness you feel during exercise: immediate and delayed. Immediate soreness is the quick, acute pain or discomfort you feel as you’re exercising or the burning sensation immediately after the rep is finished. Delayed onset soreness is the excruciatingpain you feel 24-48 hours after the workout. So what causes this pain and how can you prevent it? I’m so glad you asked..

While lifting, your muscles go through 2 phases-a concentric contraction (shortening of a muscle) and an eccentric contraction (lengthening of a muscle). For example, during the lowering phase of a squat, your muscles are eccentrically contracting (lengthening). As you press up, your muscles are concentrically contracting (shortening). Movements that require the muscles to both contract and lengthen simultaneously contribute to DOMS.

The good news about DOMS is that once you recover, you won’t feel that degree of pain again because your body has adapted to that level of intensity. Once the level of intensity increases though, he. will. be .back.

Warming up before a workout, stretching after a workout and taking a rest day if the soreness is unbearable may help alleviate DOMS, but there’s no way to prevent it. Another technique that can help with DOMS is self myofascial release.

Self myofascial release, or a poor man’s massage therapist, utilizes a  foam roller to ease tight muscles and “roll” them out (excuse the pun!). The fascia (fibrous tissue) that connects muscles to bones becomes so tight that your range of motion and/or flexibility can be limited. By rolling over the foam roller and pausing when you feel a “hot spot”, (and taking deep, slow breaths) you’re releasing and lengthening the tight fascia and breaking down scar tissue that connects the muscles to bones. The break-down of scar tissue increases blood flow to the soft tissue, thus, soothing tight fascia and improving range of motion and flexibility. A foam roller is very inexpensive and come in different shapes and sizes (and color if that’s important to you :-P).

Foam rolling how-to’s will follow!