By: Fitmo Coach, Carol Keller
I got out of bed this morning feeling like I have been hit by a big box truck! The only thing I could catch on the license plate were the letters “D.O.M.S.” or delayed onset muscle soreness.
I changed up my workout 2 days ago and I think every muscle in my body hurts today. Anyone who has ever trained hard or started a new workout program can relate I’m sure. DOMS, or delayed onset muscle soreness does not discriminate against age, gender, or between the novice or well trained athlete. Changing up your routine can most often jump start your stalled progress, but sometimes those victories can make us walk a little funny for a couple days or have trouble lifting our coffee cup!
What causes delayed onset muscle soreness? DOMS is caused by microscopic tears in the muscle fibers which leads to inflammation during the repair process resulting in muscle growth. Some folks wear it as a badge of honor that they had a kickass workout, and some see it as a sign that they pushed too hard in their workout. Whichever group you find yourself in, just know you are not the first to be hit by the DOMS truck and you wont be the last. It is all part of the process. However, here are a few tips to help your recovery process along:
- H2O. Be sure to stay well hydrated before, during, and after your workouts. Dehydration can actually create muscle soreness and cramps- so drink up to help everything flow.
- Get up and Move! I know the last thing you are thinking about is more exercise when you are feeling the victories of the previous session right? But active recovery can increase the blood flow and help alleviate some of the soreness.Go for a walk or maybe a swim. Try a gentle yoga class.
- Make friends with your foam roller. I have a love-to-hate relationship with mine. Who knew a cylinder of foam could be so evil and yet so effective? Use your body weight to roll out the tightness in major muscles and connective tissue. Remember to breathe.
- Massage. Getting a sport’s massage can help to work out those knots and kinks. Plus, it is relaxing and important to your overall self care.
- Take preventative measures. Preventative does not mean avoidance. Nor does it mean you wont reap the benefits from a less intense session. If you are new to a particular exercise routine or have taken some time off, the best way to help reduce your muscle soreness is to start with a proper warm up. Do a couple sets of the exercise with just body weight and/or very light weights. Take it slow- slow and steady wins the race.
Do you look in the mirror and say “Who Am I?” Do you want to feel younger, confident, & have more energy? As a woman over 40, I understand the struggles that woman our age go through. I’ve been a diet and exercise coach for over 10 years and I want to help you get YOUR sexy back & put that confidence back in your strut!