Articles on delayed onset muscle soreness

How to Recover From Muscle Pain and Soreness After a Workout

Dr. Vishwas Virmani, Physiotherapist
Let us now come down straight to the ways of recovering self from post workout muscle soreness. Check below the list of post workout recovery steps.Massage The Sore Muscles: massaging prompts enough of muscle relaxation. So, do massage the sore muscles after workout so as to keep the muscle contraction to its minimum and prevent the excessive pain in muscle soreness. Massaging with the jets of hot tub can provide enough of muscle relaxationKeep The Body Hydrated: It is essential to keep safe from being dehydrated. So take adequate amount of water after workout and keep the body hydrated. As a lot of water is lost from the body in form of sweat while workouts, it is important to replace the same with water or other healthy fluids after workouts. Water helps in metabolic functions of the body and assists in improving the enduranceTake An Ice Bath: Many athletes claim that taking ice bath has benefited them from getting rid of the severe muscle soreness after their intense activities. It is believed cold water is essential for improving circulation and reducing the pain and soreness of the muscle. The story behind it is that repeated constricting and dilating of blood vessels help in eradicating the waste products from the tissuesEat Healthy: "Your diet decides the path of your recovery!" Make sure you are eating healthy after workouts. Take enough of protein and complex carbohydrates so as to help repair and build the muscle tissue and grow enduranceDo Gentle Movements For Healthy Circulation: Healthy transport of nutrients in the body and quick removal of waste products from the body helps in easy and fast muscle repair and quick recovery from muscle soreness. This can be done with proper blood circulation which aids in promoting healthy transport of nutrients and waste products. Doing gentle movements after workouts can help you enhance the circulation of blood in a much effective wayPerform Stretches For Muscle Recovery Post Workout: Do some gentle stretches to help relax your muscles after workout. This is one important step to follow after workoutCarry Out Muscle Compression: Muscle compression is also essential in post workout recovery period. Simply wrap the sore muscles with the help of an elastic muscle in a way that it is snug but not tight enough to restrict the blood flow. This will help you limit the muscle movement for some time and help you heal soreness of muscle in a better wayHave Rest At Its Best: "Nothing works as well as rest in the process of healing!" Make sure you are resting enough after workouts so as to allow your muscle get relaxed and keep safe from excessive soreness or pain in muscleTake Quality Sleep: While the body is sleeping, it produces enough of growth hormone in it which aids in muscle and tissue repair. So, it is highly essential to have proper sleep if you are a person doing regular workoutsAdd Meditation To Your Routine: Keeping calm at mind is also essential for having a quick recovery from any physical injury. It is good to practice some mental exercises so as to keep your body and mind relaxed. Adding meditation to your daily routine will benefit you greatly in any kind of recovery

Tips for Relieving Muscle Soreness

Dr. Vishwas Virmani, Physiotherapist
Nothing's quite as rewarding after a tough sweat session like sore muscles—except maybe larger, more defined muscles (but that's a story for another time). What you're feeling anywhere from 12-48 hours after a workout is something specialists refer to as DOMS, or Delayed Onset Muscle Soreness. It's also the stuff that's got you dreading stairs and struggling to lift your arms to wash your hair in the shower.WHAT IS DOMS It results from microscopic tears within muscle tissues, which is what you're creating when you workout. The pain response is your body's way of signaling to you that repair work is going on and that you'd best leave it be for a few days. Your body is smart like that, and it always lets you know when it's time to get back to it, by way of alleviating the soreness. Interestingly, DOMS seems to be the result of eccentric muscle contractions—as in negative reps—rather than concentric ones. However, since you can't have a negative rep without a positive rep, you're going to experience DOMS if you have any intention of being active in your life.TREAT DOMS There is no tried-and-true treatment for DOMS, but there are several steps you can take to help minimize its severity:Ibuprofen: Low-dose, over-the-counter painkillers—and Ibuprofen in particular, which has specifically been shown to decrease muscle soreness—will help take the edge off of severe cases of DOMS.Gentle Stretching: When muscles are in recovery mode they tend to tighten up, exacerbating feelings of soreness. Slow, gentle stretching of the area will relieve that tight feeling and diffuse the pain.Light Massage: Massaging a sore muscle can help reduce tightness while promoting blood flow, which in turn helps speed recovery, thus shortening the duration of DOMS.Warm Bath: As with massage, warm water will loosen up tight muscles and improve circulation. Better circulation means more oxygen- and nutrient-rich blood coming to the rescue of your aching muscles.Hot/Cold Treatment: Apply an ice pack for 15 minutes, followed by a heat pack for another 15, and back again. Studies have shown alternating cold with hot to be highly effective in promoting both circulation and muscle recuperation.BEAT DOMS In short, you can't. No one has yet figured a way to circumvent DOMS, and maybe that's a good thing. After all, it is the body's signal to your brain that it needs a rest. Plus, you have to admit, there's something supremely satisfying about the feeling you get from having to walk like Betty White for a couple of days after a kick-ass leg workout.

8 Easy Tips to Prevent Sore Muscles

Ms. Swati Kapoor, Dietitian/Nutritionist
First, let us tell you why muscles become sore after working out?Whenever you engage in an unusual level of physical activity like lifting weights or jogging, or simply moving heavy furniture, you create microscopic tears in your muscle tissue (this is normal). When your body rebuilds the damaged muscle it grows back bigger and stronger than before. This is the same mechanism that athletes and bodybuilders use to become faster, bigger & stronger. As a general rule, the more you exert yourself, the more microscopic tears you create, and the more soreness you feel later on as the muscles are being repaired by your body.So, how can you reduce sore muscles, or even prevent them. We’ve got all the tips for you.Warm up: Warming up before your workout prepares your muscles & your body for the real workouts. It raises blood temperature to flow better to muscles. Better blood flow reduces muscle damage from workouts.Stretch after workout: We told you before, always stretch after your workouts. Post your workouts, your muscles become tight. Stretching them improves blood flow which reduces delayed onset muscle soreness, also known as DOMS. In case of a medium intensity workout, stretching post workout can prevent sore muscles completely.Change your workouts: Ensure you are targeting different muscles in consecutive workouts. This gives your muscles time to recover.Eat the right post workout snack: Feed your muscles with the right post workout snack, rich in carbohydrates & protein, so your muscles can repair themselves fast. Keep it in liquid form, for faster absorption.Get a massage: Massages improve blood flow, so they benefit muscle recovery.Light workouts: So, you worked your legs today and your leg muscles get really sore. Do a 2-4 light sets on legs the next day. This light workout gets the blood flowing, warms up the muscles, and reduces muscle soreness.Sleep: Among the benefits of sleep, is that it helps your muscles recover better & relieves muscle soreness. Get 8 hours of sleep for maximum benefit.Rest: If nothing works, just give them some rest and relaxation. It just maybe that your muscles are over-trained, and need a longer recovery period.

Delayed Onset Muscle Soreness: Prevention and Treatment.

Dr. Vishwas Virmani, Physiotherapist
Delayed Onset Muscle Soreness (DOMS) is a serious and painful condition that affects every athlete. Learn more about DOMS, how it might effect you, etc. Get the details below.Delayed Onset Muscle Soreness (DOMS) is a serious and painful condition that affects every athlete. Some athletes get DOMS only occasionally, while other athletes suffer from it on a continual and chronic basis.DOMS prevention is one of the most important considerations for an athlete because DOMS dramatically affects every aspect of training, including working intensity, muscle strength, muscle gain, training effect, body composition,hormone levels, anabolism, catabolism and exercise recovery.In this article, I will discuss briefly:What is DOMSHow you get DOMSWhy DOMS is an equal opportunity conditionHow to prevent and treat DOMSWHAT IS DOMSDelayed Onset Muscle Soreness (DOMS) is a debilitating and painful condition. It is often confused with regular muscle soreness, but regular muscle soreness and DOMS differ fundamentally.DOMS differs from regular muscle soreness in severity, duration of soreness and in causal factors. Whereas normal muscle soreness results immediately following exercise and usually lasts for less than two days, DOMS onset occurs several days following an exercise session. And, regular muscle soreness and DOMS are caused by different variables.HOW YOU GET DOMSIt used to be thought that delayed onset muscle soreness was caused by the build-up of lactic acid in muscle tissue. However, new research has disproved this hypothesis, and it is now clear that whereas regular muscle soreness is predominantly due to microtrauma structural damage to muscle fibers, DOMS is primarily caused by the bodies inflammatory response to exercise1 and several other variables.Today, scientists know that DOMS is influenced by:Athletic conditioning, age, and the skeletal muscular systemStructural damage to muscle tissue and tendonsThe inflammatory response systemATHLETIC CONDITIONING, AGE, & THE SKELETAL MUSCULAR SYSTEMYour athletic conditioning, age and the condition of your skeletal muscular system all contribute to DOMS onset. Your degree of athletic conditioning - i.e. how adapted is your body to training - will determine, in part, the inflammatory response to exercise.Young athletes are susceptible to DOMS because their conditioning is not yet fully developed to handle heavy and intense workouts, and older athletes are susceptible to DOMS because of their age, shifting hormonal status and decreased recovery responses.STRUCTURAL DAMAGEStructural damage to muscle tissue and tendons contributes to DOMS onset, but only because of the inflammatory response to muscular damage, as outlined above.INFLAMMATORY RESPONSE SYSTEMThe inflammatory response system that activates following resistance training stimulus triggers the activation of pro-inflammatory cytokinases and PGE2 - prostaglandin E2. The activation of this pro-inflammatory response system and PGE2 draws water to the damaged body part, leading to edema, and increased pain sensitivity to exercise.DOMS: EQUAL OPPORTUNITY CONDITIONIt doesn't matter if you're young or old, conditioned or unconditioned, male or female: DOMS doesn't discriminate and you're equally likely to get DOMS.While younger and less conditioned athletes are all likely to experience DOMS at some point in the beginning phases of their bodybuilding careers, older and more experienced athletes are equally likely to experience DOMS, despite their muscular maturity and excellent conditioning.In the case of the young athlete, DOMS sets in because they lack muscular conditioning and because the pro-inflammatory response system that's triggered by exercise is over-active and not adjusted to their training volume.By contrast, advanced athletes are likely to experience DOMS, not because they lack muscular conditioning, but because their enzyme levels and their inflammatory response systems are slower and less efficient due to age. In both cases, both young and old athletes lack the anti-inflammatory enzymes needed to stifle prolonged inflammation and DOMS onset.DOMS: PREVENTION & TREATMENT: ENZYME SCIENCEIt used to be thought that speeding recovery and preventing DOMS was as simple as increasing protein, fats andcarbohydrates intake. Now, however, its clear that while repairing structural damage to skeletal muscles by nutritional means is relatively simple, controlling or reducing the inflammatory response to exercise and preventing or reducing the painful symptoms that come with DOMS is more complicated.

How to Train Your Muscles

Ms. Swati Kapoor, Dietitian/Nutritionist
There are numerous exercise that you can workout in a gym. Each exercise is either for a specific muscle called an isolation exercise or compound exercise where multiple muscles are worked together. Which muscle should you train first or what combination of muscles should you take for more training. Training different muscles depends upon what your objective is and your approach to muscle training.There are certain number of things one should keep in mind while training his/her muscles. When lifting weights it is most important and foremost to maintain the right posture and perform the exercise in the right manner. Doing them in the wrong posture could unbalance the symmetrical growth of the muscles and could cause injuries and pain. If you are looking for muscle mass then lift more heavy weights with which you could do only 7-8 reps of the exercise. For defining and better cuts of the muscles don't rush through your session. Change your exercise pattern at times as the body can adapt to the pattern. Rest is important as muscles require time to repair the wear and tear and increase in size and strength.Work Bigger Muscles First: There are various combinations that you can take while building muscles. There are big muscles in the body like chest, back, thighs, abs and small muscles are biceps, forearms, shoulders, triceps etc. If you work on the small muscles first then working the bigger muscles will be straining as smaller muscles assist in training the bigger muscles. If the small muscles get tired then it will be less supportive for bigger muscles. So do the bigger muscles first and then move on to smaller one. This gives more muscle mass and density to the muscles with strength too.Combine Opposing muscles: If you are looking to increase strength in your muscles to lift heavier weights then train opposing muscles to concentrate more on the muscles and provide them enough rest. Opposing muscles are least incorporated while doing the other muscle so its gives you time and strength to work the opposing muscles with heavier weight. This style allows you to work more muscles in a workout. Suppose you work your chest then the biceps don't play much role in it. So it is possible to work the biceps as well with full power and weights.Work the supporting muscles: Work out combining muscle group in one workout. The muscles that support each other. Like biceps and back. Chest and triceps etc. This helps build muscle endurance, gives better shape to the muscles.  Training supporting muscles works the bigger and small muscles as well. It gives a right combination to exhaust the muscles for better and ripped muscle mass.

The Secret to Better Muscle Growth

Ms. Swati Kapoor, Dietitian/Nutritionist
Many people spend hours at the gym lifting heavy weights, expecting it to be the only way to build muscle mass. But it is only a combination of a healthy diet and exercise that works for effective muscle growth. If you are unable to see any substantial muscle gains, even after spending hours at the gym, then you should consider the following.1. Eat balanced mealsProtein is really important for your muscle growth but removing carbohydrates from your diet can have a negative effect on the growth of your muscles. Your body utilizes carbohydrates as a source of energy and needs protein for repairing wear and tear of the muscle tissues. Therefore, a balance between carbohydrates and protein is required when you are trying to build muscles. Include protein packed food in your diet to build muscles. Also, drink plenty of water to keep your body hydrated. The recommended intake is 10-12 glasses of water in a day. Lack of water can inhibit increase in muscle mass.2. Proper exercise routineYour exercise routine should include a warm up initially and stretching at the end. Stretching should not be done to cold and stiff muscles as this can lead to injury. It should be done at the end of the workout. Also, instead of spending hours at gym, limit your workout schedule to 45 minutes to 1 hour. This will help you in avoiding negative effects of over working and tiring your muscles out. Always keep increasing the intensity or frequency of your exercises. Don't waste time at the gym.3. Avoid stress and sleep wellStress increases the production of the hormone cortisol, a hormone that encourages your body to store fat and burn muscle tissue. Therefore, try to keep yourself away from stress. A bare minimum of 8 hours of quality sleep is important for muscle growth. It is during sleep that your body repairs torn muscle tissues and secretes hormones for muscle growth. Giving rest to your muscles is also important because if you don’t rest it can lead to muscle wasting.4. Avoid alcoholAlcohol is very high in calories and when consumed in excess, can even have negative effects on the hormone balance. If affects the release of the growth hormone testosterone which is really important for muscle growth. The growth hormone is predominately secreted during the early sleeping hours of the night and because alcohol tends to disrupt natural sleep rhythms, it will decrease the amount of growth hormone released. Also, when you consume alcohol it leads to production of a substance in the liver that is toxic to the release of testosterone. This substance decreases the concentration of testosterone in the body, resulting in lower muscle mass and definition.5. Eat whole fruits instead of juiceWhole fruits provide you with fiber, vitamins and minerals, which are lost once they are converted into juices. In fact, packaged fruit juices are a hidden source of sugar, as sugar is added in high amount while packaging, to maintain the tasteand to preserve them for a longer shelf life. Include 2-3 servings of whole fruits in your day. You need these essential nutrients for fast muscle tissue repair and growth. You can add sliced fruits to a cup of low fat yoghurt and can include it as a healthy snack option. This will also give you a punch of protein.For an average person, effective muscle growth is only possible with a proper diet and exercise plan. You cannot have an erratic exercise and diet plan and expect to see results. Keep the above points in mind while creating your plan.