In this week's Made Fit TV episode, I explain how you can alleviate the discomfort that DOMS can bring post-workout.
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Recovering From Muscle Soreness Hi, welcome to Made Fit TV. I’m your host Jennifer DiDonato and this is episode number 96, we’re getting up there. Made Fit TV’s everyone’s source for health and fitness information and entertainment and it's where the bodies don’t just happen, they’re made. A lot of times we want those results, we wish we had those results. We have the answers all here for you. All you have to do is just follow them and do it and you can make it, I know you can. So thanks for joining us. Episode 96 today and we have a lot of people who are always joining us every Saturday at noon Eastern daylight time, Eastern Standard Time here in the East Coast. Join us at noon on U-stream and I can chat with you live. That way you don’t have to wait for me to answer your questions because we chat after the show and we have a great conversation, great people and I answer all your questions and in that way we can interact a little bit better as oppose to me just sending you an email. But if you want to email me, you can check me out at jenny@MadeFitTV.com. So today we are doing muscle soreness recovery and it is a really good topic because a lot of times when you’re either a beginner getting into your workout or you’ve been away from the gym a little while or you’re starting even a new training method you may feel extremely sore the next day. But this email is what prompted or what inspired me to do this episode. This is from Phil and I don’t know where he is from but this guy does a lot. He does biking, he does Vinyasa Yoga, he does snowboarding in the weekends and he says he’s been doing this since August but currently his muscles have been feeling really sore. I guess he is just pushing himself. He says, “I was wondering if you have some tips on recovery. I’ve heard they’ve taken a cold shower after workouts can lower information. Glutamine can help muscle recovery. Foam rollers are great for stretching. Can you suggest anything that you might do and maybe you can dedicate that episode to it? Thanks a lot Phil, perfect, perfect timing. Yes, I do have a lot of episodes already up there on foam rolling and static stretching and all a good stuff but this way we can break it down so here are some tips you can do. First of all, delayed onset muscle soreness are also known as DOM’s. That’s normal it typically last anywhere from 24 to 48 hours but you can even feel it as early as 12 hours within or even eight hours within a workout depending on the day, depending on how hydrated you are, hormones that kind of thing. So it’s normal but the thing is you want to make sure that you know what is a good sore and what is a bad sore and soreness is fine. What happens is when you challenge your muscle fibers. When you challenge your muscle, you’re putting challenge on it whether it be from Plyometrics or string training even running if you never done it before or certain cardio machine. If you’re working different muscles and challenging them you get those tiny little micro-tears in your muscles. They’re not huge rips. They’re just tiny, tiny little tears and what happens is those tears they will recover and recuperate to re-grow and regenerate better, more dense, stronger muscle. That’s why you can get huge. I’m just saying that that’s what happens within the tiny little microscopic areas of your muscle. So the things that you can do to make sure that you’re alleviating that pain is first of all warm up with some light cardio, just take about five minutes. Do a light brisk walk on the treadmill or maybe on the elliptical or doing some dynamic movements where you’re doing some hip swings just to get the blood flowing through your body and making sure that you’re not over stretching anything. Think of it as a cold rubber band, if you pull it right away it's going to snap but if you warm up that rubber band and you stretch it, it's going to be more pliable. The next thing you can do also is foam roll before you’re work out. I will put the li