Is DOMS Causing You Discomfort? Here Are Some Tips To Help

If you are experiencing ‘Delayed Onset Muscle Soreness (DOMS) after working out, there are things you can do to alleviate the discomfort.  It typically occurs 12-18 hours after workout.

The pain of DOMS is a symptom of microscopic tears in the muscle tissue.  The repair process can be quickened by doing:

-Stretching

-Post-exercise nutrition (hydration, consume carbohydrate, such as fruit or juice, within 15 minutes post-exercise to help restore glycogen, combining protein with carbohydrate within thirty minutes of exercise nearly doubles the insulin response, which results in more stored glycogen).

-Active recovery- Doing nothing is the worst thing you can do.  Research shows that active recovery through low-intensity, low-impact exercise will increase blood flow and help the muscle repair faster.

-Epsom salt bath with very warm water softens the muscles and quickens repair.

-Take recommended amounts of Ibuprofen to reduce inflammation (use directed amounts on packaging).

-Make sure your training progress is gradual and leaves time for your body to repair itself.

Although “tearing muscle” sounds bad, but it is how muscles’ come back stronger.  DOMS may be a part of that process.  If your pain lasts longer than 1 week, you should evaluate your training program and seek a physician’s or physical therapists’ advice.

 

 

Workout Diary:

Pure Barre Class- 55 minutes

Stretch DVD- 45 minutes

Food Diary:

Breakfast-

1 cup egg whites, with spinach, ground flax (145 cal.)

2 piece Ezekiel whole grain, no gluten bread with calorie free butter spray (160 cal.)

A.M. Snack-

1 cup non-fat cottage cheese (160 cal.)

1/2 tbsp. sliced almonds (30 cal.)

Lunch-

low-carb wrap with 1/2 cup black beans, 0 % Greek yogurt, mango salsa, 1 oz. low-sodium Boar’s Head turkey – (300 cal.)

Salad – 2 cups organic spinach, beets, zucchini, carrots, no-calorie Caesar dressing (Waldon Farms)(2 tbsp.)( 50 cal.)

P.M. Snack-

1/2 apple ( 40 cal.)

12 almonds, roasted, no salt (125 cal.)

Dinner-

5 oz Marinated flank steak (low sodium teriyaki)(210 cal.)

1/2 cup kale, mushrooms, pea pods, scallion, garlic, EVOO ( 90 cal.)

1/2 cup quinoa with peas (175 cal.)

Dessert-

1/2 cup blueberries, 1/4 cup high fiber/protein Kashi breakfast cereal, 1/2 cup non-fat 0 % Greek yogurt (190 cal.)

Homemade popcorn (90 cal)

TOTAL CALORIES- 1765help muscle pain

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