How to Recover From DOMS (Delayed Onset Muscle Soreness)

Here are three key things to do after working out to ensure muscle recovery.

KEY 1: HYDRATION

For sure, number one hydration. If you are not hydrated, then the system cannot function properly.

“Make sure you’re hydrated prior to activity, but especially after because that is typically when, physiologically, the metabolic system is now in its process of helping you manage all of the stress you created to the system with exercise.”

So hydration number one.

KEY 2: MANAGING SORENESS

Number two, managing soreness, if you get muscle soreness; which is called DOMS (delayed onset muscle soreness), it’s that soreness that sort of comes a day later, and then gets really bad the second day, and then sort of phases out the third day.

It’s another whole topic I would like to discuss, but during muscle recovery, if you are experiencing soreness, light stretching, light mobility, and light exercise may help while the system is in repair.

“The tissue repair cycle requires hydration to manage, number one, and then two, light exercise whether it be just a nice walk, a easy bike ride, some gentle stretching, some gentle mobilization, or mobility.”

Again this is not a time you want to get deep into structures with mobility. you don’t want to get aggressive. You do not want to go out and exercise hardcore again when you are in this three-day recovery zone.

Really important that people understand that, because what’s happened now is muscle cells and fibers have been disrupted. Technically, in a very negative way, people think soreness is good, but in the medical world we consider that a grade one muscle strain; which means the body now has to go through a repair cycle, and has to replace that tissue with scar.

So you want to allow that recovery process to happen. It’s really important that protein synthesis occur at this stage; which is us repairing those muscle cells.

KEY 3: NUTRIENT TIMING


And then I would say the third thing would be nutrient timing; which means that once you have exercised vigorously, that you put into the system all of the things that are required for muscle recovery; which is protein and carbs.

“The research shows that nutrient timing should be two carb to one protein ratio, not the other way around.”

It used to be thought that you wanted more protein after. We do need the protein for protein synthesis right for that cellular damage repair cycle to occur, but you also need to replenish the glycogen stores that you just used.

Because again if you do not have your fuel source, your tank full, before you exercise again the next time, then you go into this deficit. Again you go into some of the DOMS or the related muscle soreness zone because you are not adequately prepared and fuelled for the next bout of exercise.

So in order to recover from that one, you need to make sure you put in your body what you’re gonna need for the next round.

So hydration, light exercise, light mobility, light stretching during the recovery phase, that three day cycles/72 hours of DOMS, and then nutrient timing and how can we help the system better next time so that we don’t create the breakdown that we just had.

OTHER TIPS

So on the light mobility side, we don’t want to get in deep into you know we don’t want the equivalent of a deep tissue massage, at least in the muscles that are sore. Everywhere else you can tackle those.

“You’re just trying to help the metabolic system flush and bring blood flow and generally create some mobility where you’ve lost some.”

You will notice that you are stiff and your range of motion could be limited in whatever joints those muscles are surrounding. That you want to sort of get back gently.

I would give muscles that are sore just a little bit of time. I would use the MOBO ROLLO and/or just the PRIMO in its six ball unit. Pick whatever is comfortable and just roll with your hands and/or even just the wand with some light, basic rolling.

“You are basically tissue flushing. Not a heavy pressure, just a light pressure to help move fluid and assist the metabolic process, the lymphatic system, move some of that waste and debris that has basically been created by the exercise bout.”

Then normal attention should be spent on the mobility of the muscle groups that aren’t sore. So if you’ve got lower body soreness then you can definitely do your normal routine and aggressively, especially areas like the pecs and the peri-scapular areas and the neck, as you feel comfortable.

The more range of motion, the more mobility, and looseness that you have in muscle areas that aren’t affected by DOMS, that actually puts a little bit less stress on that DOMS dominated muscle.

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