Ways To Get Muscle Soreness Relief
This article from the Tahoe Daily Tribune gives some insightful tips on some ways to reduce your muscle soreness when you begin your exercise fitness routine. The article talks about techniques for beginners who may be experiencing a painful recovery after beginning an exercise routine.
TAHOE DAILY TRIBUNE
Saturday, September 22, 2012
Health and Fitness: Ways to reduce muscle soreness
By Kyler Crouse
Special to the Tribune
If your goal is to become leaner, stronger, build muscle or increase performance in a given sport the most important variable is consistency.
If a workout leaves you so stiff and sore that you can’t move for a week, results will come slowly at best. However if you can reduce soreness and restore strength levels more quickly, you will reach your goals because you can train more often at higher intensity.
Delayed onset muscle soreness describes a phenomenon of muscle pain, particularly when the muscle is stretched or touched, muscle soreness and/or muscle stiffness that typically peaks 24-48 hours after exercise and gradually disappears within seven days. Delayed onset muscle soreness (DOMS) is most frequently felt when you begin a new exercise program, change your exercise routine, or dramatically increase the duration or intensity of your exercise routine.
Several factors contribute to DOMS, including the actual physical stress placed upon the muscles causing small tearing of the muscle, excess free radicals, and release of hormones. Eccentric exercises, the controlling or lowering of the weight, are proven to increase muscle damage and thus increase DOMS. Examples of eccentric exercise would be downhill running and slowly lowering the bar during a bench press.
Stretching is common method to reduce DOMS. Many people stretch before or after working out. Usually the purpose is to reduce risk of injury, reduce soreness after exercise, or enhance athletic performance.
A recent review study, “Stretching to prevent or reduce muscle soreness after exercise” reviewed 12 different stretching studies. One study included 2,377 participants, and found that, “The evidence from randomized studies suggests that muscle stretching, whether conducted before, after, or before and after exercise, does not produce clinically important reductions in delayed-onset muscle soreness in healthy adults.”
Research is mounting to support the use of different juices as a highly effective recovery aids. It appears that supplementing your pre- and post-workout with antioxidants can provide a powerful assistance to recovery by reducing soreness and restoring strength more quickly.
It is thought that the antioxidants may help with reducing inflammation. Studies involving the use of pomegranate, tart cherry juice and even chocolate have shown positive results reduce DOMS.
A study out of Pennsylvania State University found that, “In summary, the (chocolate) drink was effective in decreasing the level of self-reported perceived soreness after exhaustive exercise.” If the goal is fat loss, though, it might be wise to skip the extra calories inside the drinks and try another recovery strategy.
The advice can also be used for those who are changing their workout plan or have decided to take their fitness routine to the next level.