The Ugly Truth About Lifting part 2

Has your body felt heavy, stiff, or swollen after starting a new workout program? In part one of this article, I talked about Delayed onset muscle soreness and what it is. As a quick recap DOMS can cause inflammation, swelling and changes in fluid balance. This occurs when we push ourselves in an intense exercise that we are unaccustomed to.

However, this doesn’t mean that experiencing DOMS is a bad thing. It is also doesn’t mean that if you don’t experience it, you aren’t working out hard enough. Everyone’s body is different and will respond differently to exercise. What is most important is to differentiate between DOMS and an injury. DOMS will occur 24-48 hours after exercise. It can last anywhere from 1 day to up to a week and will have a burning, aching sensation. Injury on the other hand will cause sharp intense pain, that lasts months until it is treated.

If DOMS is the one who paid your sore achy body a visit, then let me give you my top 5 tips on surviving it’s stay.

1)Hydration: water is the transport system of the body, meaning it helps transport vital nutrients, vitamins, and minerals throughout the body. It also helps lubricate the body and puts fluid around our joints. The better hydrated we are the harder and longer we are able to work out before feeling fatigued. Making sure to stay hydrated following the hours and days after a workout promotes faster recovery along with improved function and movement.

2) Increase protein intake: When it comes to rest and recovery, nutrition is king. Having adequate nutrition can be the key to promoting faster recovery along with preventing muscle break down. When starting a new program, or increasing exercise intensity, adding in extra protein is beneficial. Protein is the building block of the body; it is needed to build and repair everything. Start with consuming a palm size portion of protein to each meal.

3) Sleep: If nutrition is king of recovery than sleep is queen. Sleep governs not only recovery but our hormones, metabolism, but our brain function. Sleep is when the body repairs our cells and muscles. It is also where our energy is restored. Working out is the time where our muscles are damaged, sleep is the time they are repaired and rebuilt. If you find yourself more fatigued after starting a new workout, focus on making sleep a priority. Even going to bed 15 minutes earlier every night can make a difference.

4) Foam roll: Foam rolling is phenomenal at promoting blood flow to the body. Blood is also responsible for providing our muscles with nutrients along with oxygen. Foam rolling helps loosen fascia which is connective tissue that holds everything in the body in place. Loosening this fascia can help relieve pain and tightness in muscles.

5) Incorporate active recovery: Taking complete rest days are important and needed. However, active rest days can be beneficial especially when dealing with DOMS. The reason behind this is that movement promotes more circulation aka blood flow in the body. Active recovery can also help the body adapt easier to intense exercise. Walking, swimming, yoga, stretching, and hiking are just a few of my favorites.... okay maybe dancing too.

The next time DOMS pays a visit try these tips to surviving the stay.