This will be the first in a series about recovery modalities. What assists your muscles during the recovery phase so that they can be ready for another workout in order to continue to increase your fitness levels?
My muscles are sore!!! ……Well how does that happen and what can you do about it?
DOMS – Delayed Onset Muscle Soreness is the pain felt in muscles several hours to days after strenuous exercise. DOMS is the result of ruptures within the muscle, as well as damage to the muscle’s connective tissue.
So what can you do about it?
ICE, ICE, ICE!!!!!!
I have made this recommendation to those suffering countless times. It shocks me when someone comes in the gym complaining of an injury. I ask them if they’ve iced and they just look at me with a distant stare.
But it really can be that simple.
The application of cold for the treatment of injury is widespread in sports medicine today. Ice applied to the injured area will help prevent or reduce swelling. Which then will allow the tissues and muscle to repair quicker than if it is still fighting off the inflammation first. Ice packs, ice massage, gel packs can all be used to reduce inflammation. Hence reduce the soreness you are feeling and then allowing you to hit it hard in the weight room quicker than if you don’t bring the inflammation down.
Ice should be left in place for approximately 15-20 minutes. You won’t get any additional effect by applying it any longer.
In the future we will explore the use of heat and moist heat when recovering from one workout and getting ready for the next.
For more Health and Fitness information please visit our ongoing blog at
Evan d
And don’t forget the healing properties of ice in a frozen margarita!