Muscle Soreness … Why it Happens, How to Prevent it, & How to Cure it
View Our Presentation on Muscle Soreness and Recovery
Why Do You Get Muscle Soreness?
Eccentric Muscle Contraction
- When muscle fibers slide past each other when loaded, there is micro tearing of the actin and myosin filaments.
- The tearing is normal to strength training, but it creates soreness.
Over Stressed Muscles and Tendons
- If more load is applied to the muscle than it can withstand, the muscle can be strained, or tendon can be ruptured.
Keeping your Muscles Health & Happy
- Sufficient Hydration improve recovery and decreases soreness;
- Sufficient sleep aids in recovery speed;
- Lower inflammation to increase your body’s recovery capacity;
- Use massage or instrument assisted soft tissue mobilization to improve muscle function;
- Take whey isolate after intense workouts to aid in recovery;
- Take branch chain amino acids during workouts to decrease soreness
- Ensure that you have sufficient electrolytes to prevent cramping
Alleviating Muscle Soreness
- Soreness after the fact is called DOMS (delayed onset muscle soreness)
- To “cure” DOMS, you need to help your body rebuild the damaged tissue
- Increase hydration to approximately ½ ounce per pound of bodyweight
- Use anti-inflammatories like cinnamon, garlic, holy basil, and turmeric
- Foam rolling and occlusion band therapy (Rock Floss or Voodoo Bands) are very effective
- Light cardio work like walking or swimming can help. More blood flows helps the body remove broken down tissue
- Get enough sleep. Recovery happens when you are resting