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In these days and times, ALMOST everyone is working out, or has atleast attempted to. Feeling a little sore after your workout? You're not alone. Symptoms associated with DOMS (delayed onset muscle soreness) can occur within 24-48 hours after working out. DOMS is very common amongst individuals and athletes of all levels.
Just because DOMS is common, that doesn't mean that you have to put up with it everytime you workout, or try to push your limits. There are a number of recovery techniques that you can do to ward off the pain, speed recovery, and get back to being great!
Everyone should be incorporating some form of active recovery. On the day(s) following your workout, don't just sit there. Get up and keep moving! Contrary to what you may think, it is during the post-workout phase that you begin to reap the benefits. It is during this phase that the body rebuilds and repairs.
Time invested in a strategic post-workout routine can:
- Aid in and support the natural repair process.
- Speed performance improvements.
- Reduce recovery time so you can get back to training.
WHAT CAUSES DOMS?
- Inflammation in your muscles, joints and tissues.
- Small micro-tears and damage to the muscle fibers.
- A build-up of lactic acid and metabolic waste in the muscles.
Now to the good stuff.....
7 strategies to try after your next workout:
1. Train Smarter - Too many times, we think that the more we do, or the harder that we go, the results will come just as fast. Not so! Your body has a finite amout of stress that it can recover from at any given time. Go beyond that, and sometimes even the best recovery efforts will do no good. Know your limit, but don't be afraid to challenge yourself.
2. Recovery workout - this doesn't mean go just as hard in the paint as you did for the previous workout. Lower the volume and intensity accordingly. This enhaces recovery and gets you primed for your next workout.
Examples may include:
- Yoga
- Light jogging/cycling
- Active/dynamic stretching
- Mobility drills
You should end your recovery workout feeling invigorated, not worn out.
3. Foam rolling - foam rolling is a form of self-myofascial release that eases tight spots, movement restrictions, and muscle soreness. Using a foam roller involves applying your body weight to the foam roller and moving back and forth mimicing a deep tissue massage into your muscles and tendons. You should aim to roll each muscle group, or body part for 30-60 seconds.
4. Massage - being one of the oldest forms of relaxation and recovery, a massage has been found to be the most effective technique for recovery. Most studies suggest that a deep tissue massage is best. Personally, these are my favorite.
5. Myofascial Release - myofascial release is a form of physical therapy that involves applying manual pressure with traction to loosen tense/tight tissues and trigger points. The goal here is to increase circulation, reduce soreness, and improve range of motion.
6. Cryotherapy (Cold Therapy) - almost all elite athletes have used cryotherapy as a recovery tool. Cryotherapy can involve using ice, ice baths, or even a cryo chamber. You haven't lived your life until you've done either. In my humble opinion!
Cold therapy has also been shown to:
- Boost testosterone levels
- Reduce cortisol
- Protect against oxidative stress
- Reduce the risk of muscle cell damage
When all else fails.......
7. Proper Nutrition and Supplementation - even though we often look to nutrition and supplementation from an exercise standpoint, it's equally important for recovery. In recovery mode, your nutritional requirements shift. In most cases, your body needs more during this time. Depending upon your diet, not consuming enough calories, or protein can severly hamper your body's ability to recover.
With that in mind, you should:
- Stay hydrated
- Increase your protein intake
- Take supplements
The aforementioned can vary depending on your nutritional requirements, lifestyle, and expectations.
These are just a fews ways to stay ahead of the game. Are they the only ways? NO! Nothing works unless you do. Educate yourself. Knowledge Is Power!
TRAIN YOUR MIND, THE BODY WILL FOLLOW!
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