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What is Delayed Onset Muscle Soreness?

7/15/2022

Written by: Taylor Post CAT(C), Certified Athletic Therapist

Maybe you’re getting back in the gym after a long time away, or did a particularly tough workout yesterday. Could be a full day doing yard work or playing with your grandkids? Regardless of the cause, this increase in activity can leave you sore in places you’ve never felt before. You may not even be able to walk very well… and good luck sitting down on the toilet!

While it can be quite painful and debilitating, Delayed Onset Muscle Soreness (DOMS) is a totally normal body process. It’s the pain you feel 24-72 hours after physical activity as a result of microscopic tears in our muscles. The body responds to this micro-trauma by increasing inflammation in order to repair the damage and rebuild stronger tissue. Delayed onset muscle soreness should not be confused with acute muscle pain. Discomfort or pain felt during or immediately after workout is a different kind of muscle soreness. For example, the burning in your legs at the end of a heavy squat set would disappear shortly after you stop squatting. Alternatively, any sharp or sudden pain felt while exercising may be caused by an acute injury (strain, sprain etc.) and should be managed differently.

Experiencing DOMS after a workout means you worked hard enough to trigger changes in the muscle. This does not mean however, that you need to feel soreness after exercise for it to have been an effective or meaningful workout. It’s just a signal from our body to ease up and allow the body to recover/rebuild.

The bad news is, DOMS can affect just about everyone, from elite athletes to beginners. Regardless of fitness level, you will experience soreness if you crank up your workout intensity or try a new type of activity that your body isn’t used to. The good news is that this pain is temporary (DOMS usually resolve after 2-4 days), and that your body will naturally adapt to come back stronger. There are also steps that you can take to help ease your pain in the meantime. Check out the list below for a quick guide to defeating DOMS.

Take Time to Rest/ Sleep

Really the only cure for DOMS is time. It is important to rest and not just keep pushing your body harder or through the pain, which could lead to injury. While recovering you may need to plan workouts that focus on other muscle groups or simply take full rest days. Sleep is also essential to the recovery process because it allows the body to restore, rebuild and adapt.

Hydrate

Drinking water before and during physical activity can help prevent muscle soreness by maintaining blood volume and the bodies electrolyte balance. The proper balance between water and electrolytes is crucial to how our systems function, including nerves and muscles.
Replenishing fluids after exercise is also important because muscles are made up of a high percentage of water. Water flushes toxins out of the muscles, transports fresh nutrients into the cells and helps regulate body temperature and pH balance.

Heat/Cold Therapy

A warm bath with Epsom Salts, or heating pad can help soothe muscle soreness by increasing circulation and relieving muscle tension.
Alternatively, a cold shower or ice bath can offer some pain relief and has even been thought to reduce inflammation… but research on their effectiveness has been unclear.
Can’t decide? Try a contrast shower, alternating between temperatures will cause the blood vessels to dilate and constrict, promoting blood flow.

I hope this helped. Be Sure to follow us on Facebook, Instagram, and YouTube.

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The three best stretches for your low back

6/30/2022

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Written by: Melanie Talastas-Soriano, Certified Athletic Therapist

Low back pain or injury can be debilitating for an individual as it is a central part of the body. Low back pain has various causes and severities. There are many structures of the body that can be affected when talking about low back pain. For instance, disc conditions (herniated disc, bulge disc, or disc fracture), soft tissue strain (quadratuslumborum muscle, erector spinae muscle group and glutes) and ligamentous sprain (sacroiliac ligament / joint irritation, facet joint sprain) to name a few.

As an athletic therapist, I have assessed and treated low back pain many times. Often, I see patients with what doctors call mechanical low back pain which is considered a chronic strain of the muscles of the low back. The treatments involve a combination of passive treatments, core conditioning and stretches. The individuals affected are mostly people who have jobs that require repetitive bending and twisting, trauma, postural (ex. pregnant women) or sedentary (sitting all day in front of a computer). If you are suffering with low back pain, here are some low back stretches to help you relieve some of the discomfort.

These stretches for the low back can help mostly with soft tissue injury. Please consult your doctor first before performing these exercises, especially if you have a serious back injury (ex., disc injury).

These stretches focus on spine and low back muscle flexibility. It will help alleviate pain and muscular tightness. By loosening the muscles around the spine, it will reduce the pressure around the nerves that has been causing you some pain or tingling down the leg.

These simple stretches can help you function better every day. Perform these stretches every other day, once a day for starters. Then, progress to performing them daily, more than once a day if you wish. If you have a training program that you are currently working on, these stretches can be a great addition.

Spine Extension

This low back stretch helps the spine extend and also stretches the abdominal muscles. This stretch is particularly good for anyone who spends most of the day bending forward. (Not recommended for pregnant women.) Hold the stretch for 20 seconds and repeat 3 times.

Child's Pose

The child pose stretch focuses on the lat muscles and low back / hip tightness. This stretch is great for anyone sitting at work. Hold the stretch for 20 seconds and repeat 3 times.

Figure 4

The figure 4 stretch focuses on glutes and low back muscle tightness. Definitely a great stretch for people who are sitting and standing all day at work. Hold the stretch for 20 seconds and repeat 3 times on each leg.

If you want a customized plan to help with your low back pain or have a question or want some more information, you can book a free 15 minutes virtual consultation with Jessica, Team Insahyu's Athletic Therapy Certification Candidate. Call (204) 885-9292 or click here to book an appointment with one of our certified athletic therapists.

Check us out on Instagram or join our Facebook group for more tips & training ideas.

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How to Get back into Running

6/15/2022

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Written by: Taylor Post, CAT

Are you looking to get back into running after a long winter hibernation? Maybe you’ve been working hard on the treadmill and want to take that training outdoors for a new challenge? Or maybe you’re like me and have been running outside throughout the winter, but you’ll be increasing your mileage or training for a race this summer or fall. Whatever the case, today we are discussing what you need to know before running outdoors this spring.

Running outside is refreshing and fun, but it might be tougher than you think! Understanding some of the differences between running on a treadmill and jogging outside is important for a smooth transition and to reduce your risk for injury. Happy trails!

Warm Up

A gym setting might make it easier to remember to warm up, but it is just as important to warm up properly once we get outside. Dynamic movements and running drills are your best bet, as they are more functional for running and don’t usually need equipment. Think high knees, butt-kicks, skips and leg swings etc.
I would recommend a good 5-10 min warmup before running. Myofascial release such as foam rolling or massaging your feet with a lacrosse ball are also great tools to prep your body for a run.

Start SLOW

Indoor runs are in a controlled environment. Moving outside introduces a number of variables such as the weather, wind, elevation and surface type. It is best to start at a slower pace until your body is able to adapt.
One of the biggest differences when running outdoors is learning to pace yourself. A treadmill is able to set the pace for you. Once you move outside you will need to develop your different paces (easy, tempo, race etc) and practice both moving between them and maintaining them. This takes time and practice, so be patient with yourself!

Be Mindful Of The Terrain

Running on concrete or pavement is much harder on our joints than a treadmill. If possible, switching up to a softer trail (dirt, gravel or even grass) can be much easier on the body and can go a long way to prevent injury.
That being said you will need to be aware of uneven surfaces, holes or other tripping hazards. Even the camber or slope of roads can affect running mechanics.
In general variety is key when it comes to exercise and preventing overuse injuries, so avoid repetition in your running routes.

Plan Your Route

Pre-determining a running route will set you up for success with your outdoor training. It will help you avoid getting lost or ending up with more mileage than intended. You will also be able to anticipate any hills or difficult terrain.
There are a ton of great apps and websites available to help plan your route, or to try out different trails.
Running with a group or a more experienced runner is also a great way to explore new areas.

Dress Properly

Make sure you are paying attention to the weather and are appropriately dressed for the conditions. Being too cold or warm can lead to a very uncomfortable workout. Opt for layers that are breathable, sweat- wicking and quick-drying that will help keep you dry and comfortable while running.
A change in season may be a good indication to invest in a new pair of running shoes. Proper arch support and shock absorption is essential to keep our joints healthy!

Hydrate

Staying hydrated is always important while exercising, but the higher temperatures and increased workload will likely lead to dehydration. Some runners wear a hydration pack or handheld bottles to drink while running. If this is not possible make sure you’re hydrating before a big run and replenishing fluids after.

Pay Attention To Your Body

The most important tip is to pay attention to your body and don’t push too hard too quickly. If you experience any pain or persistent soreness, this may be a sign to dial back a bit.

Finally, if you are concerned about running injuries you can also consult an Athletic Therapist here at Insahyu! We can not only diagnose and treat your injury, but also help you modify your training to get you back to running as soon as possible. An Athletic Therapist can also identify muscle imbalances and prescribe strength training exercises to help prevent injuries before they develop.

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6 Common Overuse Injuries in Runners

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What is Delayed Onset Muscle Soreness?

The three best stretches for your low back

Spine Extension

Child's Pose

Figure 4

How to Get back into Running

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Insahyu Training + Therapy
Unit 14 - 395 Berry Street, Winnipeg, MB R3J 1N6
Tel: 204-885-9292 - Email

Athletic Therapy Winnipeg~ Rehabilitation~ Sports Injury~ Workplace Injury~ Motor Vehicle Accident

BLOG

What is Delayed Onset Muscle Soreness?

The three best stretches for your low back

Spine Extension

Child's Pose

Figure 4

How to Get back into Running

Author

Categories

Archives

Insahyu Training + Therapy Unit 14 - 395 Berry Street, Winnipeg, MB R3J 1N6 Tel: 204-885-9292 - Email

Athletic Therapy Winnipeg~ Rehabilitation~ Sports Injury~ Workplace Injury~ Motor Vehicle Accident

Insahyu Training + Therapy
Unit 14 - 395 Berry Street, Winnipeg, MB R3J 1N6
Tel: 204-885-9292 - Email