Perhaps you’ve had an exceptionally hard workout or perhaps you’ve added a new component to your training regime… a few hours later, you experience extremely sore and stiff muscles. Whether you are a ‘weekend warrior’ or a fitness fanatic, you’re probably experiencing Delayed Onset Muscle Soreness (DOMS).
What is DOMS?
If you take part in an activity that your muscles are not used to, or work harder than usual, tiny tears form in the muscles – microfractures in the muscle cells. This causes pain and slight swelling about 24 – 72 hours after the exercise and is called Delayed Onset Muscle Soreness. Changes have occurred to the muscle and pain is a normal response – your muscles then heal, strengthen and adapt to the workout and symptoms improve over the next few days.
You may experience the following symptoms:
- Pain or tenderness
- Stiffness
- Swelling
- Reduction in range of motion
- Less muscle strength
Treatment for DOMS
DOMS occurs gradually, a couple of hours or days after training whereas an injury is more likely to be apparent immediately, while training, and will, no doubt last longer than three days.
Opinions regarding the treatment of DOMS differ. Some experts agree that massage, compression bandages and anti-inflammatory medication can reduce symptoms. Stretching and icing/heating the area may also help to ease your discomfort.
Decide what works for you by trying the following:
- Stretching – while stretching before and after a workout may not prevent DOMS, it may be beneficial. It is very important to cool down afterwards – try a ten minute walk followed by some gentle stretching.
- Massage – tight muscles may benefit from a light massage. Massage your muscles with MYO2 Recovery Gel before and after training. MYO2 contains powerful natural ingredients Arnica montana and Horse chestnut, both with anti-inflammatory properties. A MYO2 massage will increase blood flow (oxygen) to the muscles, also encouraging the spread of nutrients and the transportation of waste from the tissue, and will make a huge impact in the speed at which your muscles recover.
- Heat/cold – some athletes benefit from alternating heat with cold – either by adjusting the water temperature in the shower or by applying a hot pad and then an ice-pack to the area.
- Rest – until your muscles recover and strengthen, enjoy light exercise. Walking or swimming, for example, will keep your muscles in motion and may provide relief.
- Get medical advice if you are concerned and your pain lingers for longer than a week.
Refreshing Recovery with MYO2
The refreshing and tasty new MYO2 Recovery and Immune Booster drink aims to hydrate the body while repairing muscles damaged during exercise and boosting the immune system, which can also be compromised during intense training.
The MYO2 Recovery and Immune Booster drink contains:
• Vitamin C and Zinc to boost the immune system.
• Taurine and L-Glutamine for muscle recovery.
• Magnesium, Potassium and Sodium for electrolytes.
• MYO2 is free of caffeine and preservatives.
Ultimately, sore muscles are the body’s way of signalling the brain that rest is needed. It may be wise to ditch the ‘no pain, no gain’ mantra and give your body time to recover. Don’t give up – you are only getting stronger!
