Ow…..ow, ow, ow, ow!! I’ve been introducing a lot of isometric and eccentric training to my upper body gymnastics work recently. The result, getting a lot stronger, in conjunction with an awful lot of muscle soreness. Delayed onset muscle soreness Delayed onset muscle soreness (DOMs) results from microtrauma to the muscle and connective tissue. There are six factors thought to combine which influence
The typical presentation is increasing pain, stiffness and muscle soreness over the course of 24-48hrs post exercise. Symptoms generally completely within 96hrs. Individuals may experience mild pain or discomfort at rest, but typically experience peak symptoms when moving after a period of rest i.e. after long periods of sitting, getting out of bed in the morning etc. Commonly used techniques to increase recovery from DOMs Massage – Sports massage is the number one treatment modality for reducing the impact of DOMs. Scientific reviews show that out of all techniques massage is the one best supported by research to reduce the effects of DOMs (2). Compression clothing Cryotherapy (AKA ice/ice baths) Active recovery I’m already using these…what else? Supplements? 3 References 1. Sports Med. 2003;33(2):145-64 2. Phys Ther Sport. 2012 May;13(2):101-14. doi: 10.1016/j.ptsp.2011.07.005. Epub 2011 Sep 14. 3. Int J Sport Nutr Exerc Metab. 2010 Jun;20(3):236-44.