Sometimes, that sore feeling after a work out can hit you like a train. Some could call it a work out hangover! Did you know that the painful soreness has a specific scientific name? It is called DOMS, or delayed onset muscle soreness.This is something that is especially intense for extreme work outs like strongman training. This is the last thing you want to anticipate after you're in the euphoric post work out state, but it is something you can prepare for. Here are some tips and tricks that you can keep in mind to make sure you're totally prepared for dealing with the symptoms of DOMS.
1. Increase intensity slowly
The best advice to take is to increase the intensity of your work out as slowly as possible. This way, you're reducing the amount of micro tearing that's happening within your muscles. This is what causes that uncomfortable soreness, after all. Building up your work out to the intensity that you're set on is a great idea to reduce this severe pain in your muscles. This can be hard to do when the adrenaline hits you during your work out and you become super energized and confident. But, remember to reign it in to make sure you don't have an awful day tomorrow and the following days!
2. Wear compression clothing
Compression clothing can be something that helps with DOMS! While the theory has not been proven scientifically, it has helped a lot of people and is worth trying. Inflammation from micro tears within the muscle is a huge reason why you're experiencing pain after your work out. Compression garments significantly reduce the inflammation with the gentle pressure being applied, which also stimulates blood flow to the affected area. This reduces the chemicals that build up within your muscles, and really reduces the intensity of the symptoms that you might experience.
3. Utilize foam rollers
Foam rollers are another great tool to consider when you're feeling uncomfortable after a work out. After your muscles start repairing themselves, those painful knots can start appearing. Pretty much everybody have experienced knots before, but when it's caused by a work out, there's a lot of stiffness present. Foam rollers can help to alleviate the presence of these knots. If you don't have a foam roller around, you can try using something like a tennis ball, but be sure to be gentle. You don't want to use such a small item on a specific area that's hurting or you will do more damage, especially if you're using a lot of pressure
4. Take the right supplements
Certain supplements can help prevent DOMS! Branch chain amino acids are the perfect example of a supplement that can help with this issue. Since amino acids are building blocks of your protein cells, they are vital to making sure you're making progress with muscle growth. Did you know that your body does not produce the amount of amino acids needed to repair muscles, especially if you're working out a lot? Isoleucine, leucine, and valine are the tree main amino acids that you will find in branch chain amino acid supplements. This isn't a cure for your DOMS, but it will certainly help prevent it and reduce the intensity of it.
5. Quality nutrition is vital
Just like supplements, the things you ingest can have a big impact in the intensity of DOMS. Nutrients are vital to helping your muscles recover! Quality carbs, protein, and antioxidants will put you on the track to success. Carbohydrates specifically produce the hormone insulin which stimulated muscle growth and give you energy while recovering from your work out. Protein is an obvious answer, as it is a substance that is substantial when it comes to repairing muscles. As far as inflammation is concerned, antioxidants are some of the best things you can consume, and they can be found in foods like berries.
Remember, if you're doing your exercise correctly, this muscle soreness that you're experiencing is a sure sign of overall progress as your muscles build. These symptoms usually take place after making your work out more intense or adding in something new. So, take the good with the bad and recognize this is a temporary pain! However, you do want to take caution if you're experiencing soreness that does not go away, gets worse, or prevents progress. You might inadvertently do more harm than good by pushing yourself through the pain. If you keep all of this in mind, you're that much more likely to reach your fitness goals. For more information on fitness, head over to...
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