Doms!!!

AUSSIE_BOY

New Member
Doms!!!

hey guys..

just wondering if someone has some good tips for decreasing the recovery period of muscle soreness after a hard session....

i understand things like ice baths can be used immediately after a session, but other then this, what else can be done...

i have tried massages and light activity but it does not seem 2 shorten the recovery period (still remains for 2-3 days)...

any ideas?


cheers
 
Re: Doms!!!

Try showering after training and alternate between hot and cold water. Eat carbs just after (pasta etc) and also try drinking pineapple juice. Though it won't get rid of it completely, taking those steps seemed to reduce recovery tmes for me.
 
Re: Doms!!!

As far as I know the latest theory is that DOMS is due to muscle fibre tears and not lactic acid accumulation. I got severe DOMS in a half marathon 3 years ago, when I pushed the downhills. The last 3 miles were hell with the pain in my quads( not very delayed pain). I remained in pain till 3 days after even though I had done the same route twice at the same pace. The reason was the abnormal form of contraction when running downhills.

What I find eases the DOMS is to walk slowly for about one mile after exercise and not stopping and resting my legs after a session. But I presume if training involves sprints, or fast running downhills the muscle fibres have to heal and there is no way you can avoid some stiffness. Funnily enough if I recall well Prof Tim Noakes(the co-author of Woolmer's cricket book) in his Lore of Running states that this damage may be one of the reasons that marathon runners get their best times in the first few marathons they run.
 
Re: Doms!!!

AUSSIE_BOY;360192 said:
i have tried massages... ...but it does not seem 2 shorten the recovery period (still remains for 2-3 days)...

You surprise me! What type of massage was this, Swedish, Theraputic, Sports, Remedial etc. ?

High doses of Vit C prior to activity has shown to work but the amount you need is not recommended :)
 
Re: Doms!!!

hey liz,

as far as i know they are sports massages....

i trained friday (it is now monday).. and my lat and pec on my right side (bowling side) is still very tender... hence why i raised this question.... my legs are fine.. just my upper body..

this is the first time after a bowling session my lats have hurt... i cant understand why this time is different...
 
Re: Doms!!!

It sounds as if there is an underlying issue here. I am not sure what you are experiencing is actually DOMs.

Do you warm up? If so, what do you do?

Have you done anything differently recently, sport and/or lifestyle?

It sounds like you could benefit from visiting a Sports Remedial Massage practitioner. You need to clarify who you are seeing and make sure they are fully qualified and members of the right associations, either SMA or ISRM. Unlike Swedish or Therapeutic masseurs a qualified Sports Remedial Massage practitioner needs to have studied anatomy, physiology and pathology of injury. They must also have knowledge of soft tissue techniques and how they effect the sports person. If the masseur you visit is not fully qualified, regardless of any other massage qualification they may have, they can cause damage to your performance.

Sports Massage is often performed fully clothed, without oils and lotions. Most people think that somebody performing a deep massage is performing a sports massage, this is not the case. It is also not true that if you have no bruising after a massage, it is not a sports massage. So far, I have not bruised anybody :)

In your instance, I suspect myofascial trigger points, in which case you could benefit from Soft Tissue Release (STR), Muscle Energy Techniques (METs) such as Reciprocal Inhibition (RI) and Post Isometric Relaxation (PIR) and possibly Positional Release (PR).

Don't be afraid to check qualifications; if they're good, they will welcome it. I have my qualifications and insurance details on my wall so there is no confusion or doubt.

Let me know how you get on.
 
Re: Doms!!!

I do think the whole "eat carbs" thing is a bit overrated in recovery. There is no harm in but I'm not sure how critical it is.

However, diet is important. Lots of fruit, vegetables and lean protein from whole foods taken in regularly will do the trick. But wee are all doing that all the time anyway right?
 
Re: Doms!!!

you can take some supplements like gluatimine and whey protein do some research on them b4 taking them
 
Back
Top