Post-Workout Muscle Soreness
You probably won’t be excited to head to the gym again if you’re struggling to get out of bed due to pain and soreness. Exercise and physical activity are crucial aspects of keeping a healthy lifestyle, however, it may be difficult to stay consistent and motivated while recovering from post-workout muscle soreness also known as delayed onset muscle soreness (DOMs). Exercise induced muscle pain and soreness is a very prevalent phenomenon, whether you are a high functioning athlete or just trying to maintain fitness. This muscle soreness and pain may hinder daily living activities and may even get in the way during work.
What Is DOMS And What Causes It?
As a result of exercise stress, muscles develop small microscopic tears. Therefore mild soreness is a natural outcome of physical activity. DOMs or delayed onset muscle soreness, is the pain and soreness experienced as a result of strenuous activity that stresses muscle tissues beyond what they are normally used to. In most cases, the pain is mild and tolerable, but there are some cases reporting unbearable and extreme pain, as it may get in the way of daily activities.
There are cases of exercise induced muscle pain that may be potentially dangerous- especially after high-intensity workouts or endurance events. These activities may cause excessive breakdown of skeletal muscles causing them to release their proteins and enzymes into the bloodstream. This may overload the kidneys' ability to function leading to failure. This condition is known as rhabdomyolysis and may require immediate medical care. Symptoms include muscle aches, swelling, and weakness and possibly dark colored urine. If you suspect you may have rhabdomyolysis, seek medical help immediately.
What Does Research Say About Massage Therapy And DOMS?
It has always been a common misconception that massage “drains” the lactic acid out of the muscles. This is not the case as research shows that lactic acid naturally diffuses out of the blood within an hour post activity. Numerous research studies have shown evidence supporting increased muscle recovery with massage therapies. A large amount of evidence demonstrates that massage therapy increases blood flow and circulation which allows better transport of nutrients and oxygen to the corresponding muscle. Massage also reduces any thickening of muscle tissue by releasing restrictions on fascia. For pain, research shows that massage is the most significantly helpful at the peak of DOMs symptoms. Massage facilitates the recovery of immunoglobulin A, an antibody that prevents inflammation caused by high intensity exercises. Also, massage reduces pain by locally stimulating nerve endings to inhibit pain reception.
What Can You Do To Prevent It?
Unfortunately, there's no way to guarantee that you can fend off DOMS, however a healthy diet rich in foods with anti-inflammatory properties, proper hydration, and a good self-recovery routine can greatly reduce the effects. A great way to keep your muscle limber and flexible is by implementing a routine similar