Sore Muscles?

Delayed Onset Muscle Soreness or DOMs is the pain and stiffness felt in muscles several hours to days after unaccustomed or strenuous exercise.

The soreness is felt most strongly 24 to 72 hours after the exercise. It is thought to be caused by eccentric (lengthening) exercise, which causes micro trauma to the muscle fibers. After such exercise, the muscle adapts rapidly to prevent muscle damage, and thereby soreness, if the exercise is repeated.

Thing you can do to help with DOMs:

  • Your post workout shakes are great for recovery and healing. Protein will help repair damaged muscle and ensure they grow and recover.

  • BCAA are the building blocks of protein and can be taken during your workout, or intra workout. Sipping on BCAA also ensure the body a constant supply of these aminos.

  • Magnesium supplements. Excellent for recover and repair. Found in dark green leafy Vegetables like spinach and broccoli.

  • Stretching is always fantastic to aid in the recovery and healing process. Take 10-15 minutes to stretch after each workout.

  • Heat will warm the muscle increase circulation and aid in the healing process.

  • Massage is excellent for recovery and repair. Great to improve circulation and lymph flow throughout the body which aid in healing and repair.

  • Foam rollers. Great for self massage.

  • Light cardio exercise like walking or bike are great at loosing up stiff muscles increasing circulation and helping with DOMs.

- Adam Gee, Challenge Coach