Podcasts about Delayed onset muscle soreness

Bloom360 - WA: 0812-55555-818 | Doms adalah Delayed Onset Muscle Soreness dimana kondisi beberapa bagian tubuh terasa nyeri setelah kita olahraga, biasanya keesokan harinya saat bangun tidur... Ternyata ada caranya loh untuk mengatasi hal itu, bisa langsung kamu simak di episode kali ini sampe selesai. #TanyaCoach merupakan salah satu program utama podcast Bloom360 yang membantu kamu untuk menjawab segala pertanyaan yang sering beredar di dunia perdietan dan saat kamu menjalani pola hidup sehatAda pertanyaan yang sudah lama kamu ingin tanyakan dan penasaran dengan jawabannya? Yuk langsung DM IG @bloom360.id agar Coach Dien & Natasya Limano kupas tuntas di Podcast Bloom360 segera!Pantengin terus perjalanan Bloom360 untuk mewujudkan #1JutaNyawa yang lebih sehat dan memiliki hidup yang lebih baik dengan aplikasi diet yang berisi fitur premium yang dijamin 100% GRATIS! Langsung donwload di Appstore / Playstore. Jangan lupa follow:Instagram: @dienlimano @natasyalimano @bloom360.idTikTok: @dienlimano @natasyalimano @bloom360_Lemon8: @natasyalimanoYoutubeFacebook#NASMCertifiedPersonalTrainer#ACECertifiedPersonalTrainer #TanyakankePT #dienandmey #CaraPintarHidupSehat #SemuaBisaSehat

Matthew Cornish, a seasoned personal trainer, dives deep into the world of Delayed Onset Muscle Soreness (DOMS), explaining the causes, symptoms, and best recovery practicesSee omnystudio.com/listener for privacy information.

Monday Motivation is a bite sized snack of inspiration to start your week right. Join Nikki every Monday Morning to get the motivation that will enable you to tackle all of life's challenges with a positive mindset. In this episode Nikki talks about Delayed Onset Muscle Soreness or... DOMSSee omnystudio.com/listener for privacy information.

So... what are macros? And what the heck is hypertrophy? Wait... What does DOMS mean? You've probably heard all of these jargon word while training, well today Tiff's unpacking them all to explain what they all mean!  LINKS Follow Tiff Hall on Instagram @tiffhall_xo, Youtube, and Facebook Email Tiff at bounceforward@novaentertainment.com.au  Find out more about Tiff Hall and TXO https://mytxo.com/  Follow Nova Podcasts on Instagram for videos from the podcast and behind the scenes content – @novapodcastsofficial. If you heard BetterHelp on the show today, you can get 10% off your first month at BetterHelp.com.au/BounceForward CREDITSHost: Tiff HallExecutive Producer/ Editor: Rachael HartManaging Producer: Ricardo Bardon Find more great podcasts like this at novapodcasts.com.au Nova Entertainment acknowledges the traditional custodians of the land on which we produced this podcast, the Wurundjeri people of the Kulin Nation. We pay our respect to Elders past and present. See omnystudio.com/listener for privacy information.

On today's episode of Weight Loss For Women Over 40 we are talking about How To Recover From Delayed Onset Muscle Soreness (DOMS) In this episode, I am going to talk to you today about the 2 types of muscle soreness and my philosophy on whether being sore after a workout is a good thing. Welcome to Weight Loss for Women Over 40 podcast! I am your host, Nikki T! Over the past 2 decades I have helped 1,000 of women get healthy and fit and when I added mindset work into the mix …WOW! That's when I really started to see my clients getting results faster and they could still eat whatever they wanted!! Once you release the way you look at the whole weight loss process everything shifts and weight loss becomes easier. If you are ready to ditch dieting for good and get the body you really want, I want to invite you to book a call with me and let's get you started on finding freedom around food and your body. Work with me privately or in a group setting. Book your call at weightlossforwomenover40.net/call    Not ready to work together yet? Go grab your free copy of “5 Reasons You Are Not Losing Weight Over 40” ebook at  https://www.weightlossforwomenover40.net/book   Let's dive into How To Recover From Delayed Onset Muscle Soreness (DOMS) One of the “fears" with either starting brand new to exercise OR being off and coming back is …muscle soreness…listen in for more.   Links: Lose weight for the last time! Workout App  https://www.weightlossforwomenover40.net/app  Book a call to work with Nikki T https://www.weightlossforwomenover40.net/call Learn more about losing weight and grab your "5 Reasons You Are Not Losing Weight Over 40" e-book https://www.weightlossforwomenover40.net/book Socialize with me on Instagram https://www.instagram.com/weightlossforwomenover40/

Let's talk about Delayed Onset Muscle Soreness (DOMS) If you've ever found yourself walking funny after leg day or been victim to the tender touch of post-bench press blues, you know exactly what we're diving into.In this deep dive, we'll unravel the mysteries of DOMS:The Science of Sore: What's happening under the skin when soreness sets in a day or two after your workout.Pain or Gain?: We discuss whether soreness is a true marker of an effective workout or just a sign to take it easy.Recovery Tactics: From nutrition to rest, we explore the best strategies to alleviate soreness and get back to training faster.Prevention Tips: Can you avoid DOMS altogether, or is it an inevitable rite of passage on the road to glory?Join us as we decode the myths, share the truths, and arm you with knowledge so you can face DOMS like a champ.

Run 5K with usFancy joining along? Grab hold of your perfect training plan here. There are lots to choose from, but for our sessions with Cara, we're taking on the 10-week 5K training plan for beginners. Run 1: 3x 5 min run / 2 min walkRun 2: 3x 5 min run / 2 min walkRun 3: 3x 5 min run / 90 second walk More supportSign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You'll also get a free mini magazine! Running and resilienceWe're very impressed with Cara this week for sticking with her training despite being exhausted from this year's National Running Show. She's done brilliantly, and tells us all about her highs and lows. She discovers that, sometimes, running is brilliant for no particular reason while, at other times, it feels rubbish for no particular reason.  DOMSShe's dispelled her shin splint fears this week and is instead discovering all about Delayed Onset Muscle Soreness – for which Esther has some sage advice as well as some great post-run stretches for increased mobility.  Plus, a lovely listener shares some tips that get us talking about how best to approach a bear if we ever come across one in Somerset. Links• This series is sponsored by Vivobarefoot. Find out more about their range, and grab 15% off at the checkout on any pair of shoes with the code WOMENSRUNNING15• Grab hold of your perfect training plan here.• Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You'll also get a free mini magazine! • Subscribe to Women's Running today and you'll save 50%, plus you'll receive our How To Run 5K magazine absolutely free!• Get bonus content on Patreon Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

Run 5K with usFancy joining along? Grab hold of your perfect training plan here. There are lots to choose from, but for our sessions with Cara, we're taking on the 10-week 5K training plan for beginners. Run 1: 3x 5 min run / 2 min walkRun 2: 3x 5 min run / 2 min walkRun 3: 3x 5 min run / 90 second walk More supportSign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You'll also get a free mini magazine! Running and resilienceWe're very impressed with Cara this week for sticking with her training despite being exhausted from this year's National Running Show. She's done brilliantly, and tells us all about her highs and lows. She discovers that, sometimes, running is brilliant for no particular reason while, at other times, it feels rubbish for no particular reason.  DOMSShe's dispelled her shin splint fears this week and is instead discovering all about Delayed Onset Muscle Soreness – for which Esther has some sage advice as well as some great post-run stretches for increased mobility.  Plus, a lovely listener shares some tips that get us talking about how best to approach a bear if we ever come across one in Somerset. Links• This series is sponsored by Vivobarefoot. Find out more about their range, and grab 15% off at the checkout on any pair of shoes with the code WOMENSRUNNING15• Grab hold of your perfect training plan here.• Sign up to our weekly 5K support emails for more advice with your training and a check-in on your progress. You'll also get a free mini magazine! • Subscribe to Women's Running today and you'll save 50%, plus you'll receive our How To Run 5K magazine absolutely free!• Get bonus content on Patreon Get bonus content on Patreon Hosted on Acast. See acast.com/privacy for more information.

As the pro teams launch their new season kits Sarah and Anthony chat about their thoughts on the new designs. Listeners have questions about Delayed Onset Muscle Soreness, unsporting behaviour, fuelling for performance and loads more! ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Pillar Performance⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ If you're ready to elevate your performance and sleep quality, why not give PILLAR a try, head to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠pillarperformance.shop⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use the code Roadman on your local website for 15% off your first order.  Or for US listeners, head to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠TheFeed.com/pillar⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use code Roadman for the same 15% off your first order. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Silca ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Go to www.silca.cc and use ROADMAN13 at checkout to get 13% off your purchase ⁠⁠⁠HUEL ⁠⁠⁠⁠ Huel has become my secret weapon for when I don't have time to prepare a balanced meal and now you can order Huel Ready To Drink directly to your home,  go to ⁠⁠⁠⁠huel.com/roadman ⁠⁠⁠⁠ Wattbike Wattbike is the only brand I trust for my indoor training needs. Head on over to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠wattbike.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use roadmanten you'll get 10% off the Wattbike Atom Breakaway The Breakaway Cycling App: Go to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.roadmantrial.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ to grab your free 30 day trial Veloforte Todays show sponsor is Veloforte! Head over to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠veloforte.com⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ and use code roadman30 to get 30% off your first order. ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠MyWhoosh⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Get started on the cycling platform everyone is talking about. It has all the features of its competitors plus more. I'm loving the new "Belgian World" . It's completely free to get started. Go to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.mywhoosh.com/⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ The heart beat of our community & best place to reach me is ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Twitter ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Want to watch full interviews on video? Check out our new Youtube Channel ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.youtube.com/c/roadmancycling?sub_confirmation=1⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Our full back catalogue of episodes⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ https://anchor.fm/roadman-cycling-podcast⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ My gift to you is 14 days of free coaching. To Claim your gift go to ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.roadmancycling.com/14daygift⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ Support this podcast by buying me a beer ⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠https://www.patreon.com/anthony_walsh⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠ --- Send in a voice message: https://podcasters.spotify.com/pod/show/roadman-cycling-podcast/message

In this episode we talk about a conversation that Noah had with one of his trainers about Delayed Onset Muscle Soreness

Think of your muscles like ground beef, and fascia like plastic wrap that creates a scaffolding like structure in, around, and through the muscle. Fascia is one of the most abundant connective tissues in your body, and like all tissues, it's susceptible to injury, pain, and dysfunction. Despite its prevalence, fascia research remains nascent, so it's worthwhile for anyone interested in their body to learn more. On this week's show, you´ll meet a fascia expert who will help you better understand this essential connective tissue. Listen and learn: Why delayed onset muscle soreness (DOMS) is usually caused by pain in your fascia more than muscle pain How fascia is affected by compression, shearing, and stretching The role of hyaluronan (hyaluronic acid) in fascial health   Link David's Site ​​ABOUT OUR GUEST David Lesondak is a Structural Integrator at UPMC's Center for Integrative Medicine. He is the author of the book, Fascia: What it is and Why it Matters.  Like the Show? Leave us a review Check out our YouTube channel Visit www.yogabody.com

Coaches Amy and Liz provide insights on when to use heat, ice, or neither to treat an injury or delayed onset muscle soreness. Visit our website: The Coach Amy and Coach Liz Show, for complete show notes and episode resources.

Raise your hand if you have had a hard time getting on and off the toilet after a leg day in the gym

In episode 80 of the David Grey Rehab podcast, David welcomes back Jake Tuura.-----[00:00:00] Introduction[00:04:38] Torn lat tendon. [00:10:04] Jumper's knee science. [00:16:05] Structural problems in tendons. [00:21:30] Bad metabolic health and tenants. [00:25:06] Tendinopathy vs. Patellofemoral Pain. [00:28:03] Smart loading for injury rehab. [00:30:59] Collagen and tendon alignment. [00:35:04] Rehab for Achilles injuries. [00:37:36] Rehabilitating knee flexibility. [00:41:19] Tendon Adaptation and Delayed Onset Muscle Soreness. [00:47:07] Tendon adaptation and muscle activation. [00:51:00] Training for tendon health. [00:55:31] Tendon strain and muscle strength. [00:58:15] The warmup effect. [01:01:58] Training tendons without heavy weights. [01:06:33] Patellar tendon and plyometric success. [01:08:26] Patellar tendon and running. [01:13:38] Isometrics for knee pain. [01:15:30] Achilles tendon rupture mechanism. [01:18:23] Fatigue and muscle timing. [01:27:40] Physiologist and muscle function. [01:29:41] Glute muscle and tendon. [01:34:43] Tendons and cell protection. [01:37:00] The importance of biomechanics. [01:39:59] Posting memes for business. [01:43:51] Lat tendon protocol. [01:47:07] Scaling and working less.[01:51:27] The world we live in. [01:54:31] Feeling isolated in entrepreneurship. [01:58:02] Dating and personal growth. [02:01:29] Tall Poppy syndrome and ambition. [02:05:04] Lower leg injury rehabilitation.-----Connect with David Grey Rehab:

John Hodge of 3 Down Nation joins Currah and Ty to talk CFL Draft and more CFL news!

V dnešním díle se ponoříme do zajímavého tématu tématu: Delayed Onset Muscle Soreness, neboli bolestivosti svalů po tréninku. Delayed Onset Muscle Soreness (DOMS) je stav svalové bolesti, ztuhlosti a citlivosti, který se obvykle objevuje několik hodin až dnů po intenzivním nebo nezvyklém fyzickém cvičení. Tento jev je běžný u sportovců a lidí, kteří se věnují fyzické aktivitě, a obvykle se projevuje 24 až 72 hodin po cvičení. Řekneme si, jaké jsou příčiny, jak jí předcházet nebo jak řešit již vzniklou bolestivost svalů. Přejeme příjemný poslech! Naši tvorbu můžeš podpořit nákupem suplementů Za Hranicí Fitness, využitím slevového kódu při nákupu u našich partnerů, nebo také sdílením, či recenzí na Apple Podcastech. Děkujeme za jakoukoliv formu podpory! Suplementy Za Hranicí Fitness najdeš na: ⁠⁠ZAHRANICIFITNESS.cz/ESHOP⁠⁠ Na celém e-shopu můžeš využít 5% slevový kód - ZAHRANICI5 Partneři podcastu ⁠⁠MITOLIGHT.cz⁠⁠ - 10% slevový kód - ZAHRANICI10 ⁠⁠Brainmarket.cz⁠⁠ - 10% slevový kód - ZAHRANICI10 Instagram - ⁠⁠@zahranicifitness⁠⁠ Facebook - ⁠⁠Za Hranicí Fitness⁠⁠ YouTube - ⁠⁠Za Hranicí Fitness⁠⁠ Web Podcastu - ⁠⁠zahranicifitness.cz

"DOMS" or Delayed Onset Muscle Soreness is the result of physical activity that stresses the muscle tissue beyond what it is accustomed to. Small microscopic tears occur in the muscle. But it is completely normal and nothing to worry about. In fact, it's needed for muscle growth, since muscle is built back stronger during the muscle repair process.Mentioned Products & Companies:Foam Roller @ AmazonSwiftwick Compression SocksKephart AcresFloyd's of LeadvilleCome talk to me here:Find me on my Website:https://www.lesleylmcshane.comFREE: Midlife in Motion ROADMAP I want more details on the MIDLIFE IN MOTION program:I don't need details, I want IN in the MIDLIFE IN MOTION program:Schedule a Kickstarter Call to get your nutrition and fitness on track!Connect with me on Instagram:Get Redesigning Midlife Weekly Updates:Find your community at the private Redesigning Midlife Facebook Group:You Deserve It Notebook: Goal Tracker, Planner, ...

Welcome back to Hey Coach Radio, and our 100th Episode! To mark this milestone, your host William Grazione has brought back athlete and research scientist Christopher Barakat! The two will discuss body recomposition and its research, with particular emphasis on the study from the University of Southern Florida Tampa that Christopher was part of. Christopher digs into the study and explains the factors that led to the success of the participants that lost body fat while building muscle. The two will also visit on how you can determine if a workout program is the right program for you based on your ability to recover. Keep listening to learn how inflammation from delayed onset muscle soreness impacts gym performance and what to do about it. Learn about the new research behind maximizing hypertrophy in your workouts. In the middle of the episode, William will announce the winner of our 100th episode giveaway!

In this episode, Jess hosts Lynndsey on a very quick discussion on strategies that can help alleviate or at least help with muscle soreness. They go over easing into training as well as post-exercise active recovery, compression clothing, heat/cold exposure, massage, foam rolling, and Lynndsey's personal habits to stay fresh for her training!  References: Armstrong R. B. (1984). Mechanisms of exercise-induced delayed onset muscular soreness: a brief review. Med. Sci. Sports Exerc. 16, 529–538. 10.1249/00005768-198412000-00002 Beliard S., Chauveau M., Moscatiello T., Cros F., Ecarnot F., Becker F. (2015). Compression garments and exercise: no influence of pressure applied. J. Sports Sci. Med. 14, 75–83.  Bieuzen F., Brisswalter J., Easthope C., Vercruyssen F., Bernard T., Hausswirth C. (2014b). Effect of wearing compression stockings on recovery after mild exercise-induced muscle damage. Int. J. Sports Physiol. Perform. 9, 256–264. 10.1123/ijspp.2013-0126 Brown F., Gissane C., Howatson G., van Someren K., Pedlar C., Hill J. (2017). Compression garments and recovery from exercise: a meta-analysis. Sports Med. 47, 2245–2267. 10.1007/s40279-017-0728-9  Crane, Justin D., Daniel I. Ogborn, Colleen Cupido, Simon Melov, Alan Hubbard, Jacqueline M. Bourgeois, and Mark A. Tarnopolsky. “Massage Therapy Attenuates Inflammatory Signaling After Exercise-Induced Muscle Damage.” Science Translational Medicine 4, no. 119 (February 1, 2012): 119ra13-119ra13. doi:10.1126/scitranslmed.3002882. Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & Dugué, B. (2018). An evidence-based approach for choosing post-exercise recovery techniques to reduce markers of muscle damage, soreness, fatigue, and inflammation: A systematic review with meta-analysis. Frontiers in Physiology, 9. https://doi.org/10.3389/fphys.2018.00403 Fröhlich M., Faude O., Klein M., Pieter A., Emrich E., Meyer T. (2014). Strength training adaptations after cold-water immersion. J. Strength Cond. Res. 28, 2628–2633. 10.1519/JSC.0000000000000434  Guo J., Li L., Gong Y., Zhu R., Xu J., Zou J., et al.. (2017). Massage alleviates delayed onset muscle soreness after strenuous exercise: a systematic review and meta-analysis. Front Physiol. 8:747. 10.3389/fphys.2017.00747 Herbert R. D., de Noronha M., Kamper S. J. (2011). Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database Syst Rev. CD004577. 10.1002/14651858.CD004577.pub3 Hill J., Howatson G., van Someren K., Leeder J., Pedlar C. (2014). Compression garments and recovery from exercise-induced muscle damage: a meta-analysis. Br. J. Sports Med. 48, 1340–1346. 10.1136/bjsports-2013-092456 Kargarfard M., Lam E. T., Shariat A., Shaw I., Shaw B. S., Tamrin S. B. (2016). Efficacy of massage on muscle soreness, perceived recovery, physiological restoration and physical performance in male bodybuilders. J. Sports Sci. 34, 959–965. 10.1080/02640414.2015.1081264 Nahon, R. L., Silva Lopes, J. S., & Monteiro de Magalhães Neto, A. (2021). Physical therapy interventions for the treatment of delayed onset muscle soreness (DOMS): Systematic review and meta-analysis. Physical Therapy in Sport: Official Journal of the Association of Chartered Physiotherapists in Sports Medicine, 52, 1–12. https://doi.org/10.1016/j.ptsp.2021.07.005 Schoenfeld, B. J., & Contreras, B. (2013). Is postexercise muscle soreness a valid indicator of muscular adaptations? Strength and Conditioning Journal, 35(5), 16–21. https://doi.org/10.1519/ssc.0b013e3182a61820 Strategies for reducing delayed-onset muscle soreness. (n.d.). Human Kinetics. Retrieved January 26, 2023, from https://us.humankinetics.com/blogs/excerpt/strategies-for-reducing-delayed-onset-muscle-soreness Suzuki M., Umeda T., Nakaji S., Shimoyama T., Mashiko T., Sugawara K. (2004). Effect of incorporating low intensity exercise into the recovery period after a rugby match. Br. J. Sports Med. 38, 436–440. 10.1136/bjsm.2002.004309 Zainuddin, Zainal, Mike Newton, Paul Sacco, and Kazunori Nosaka. “Effects of Massage on Delayed-Onset Muscle Soreness, Swelling, and Recovery of Muscle Function.” Journal of Athletic Training 40, no. 3 (September 2005): 174–80. Zainuddin Z., Sacco P., Newton M., Nosaka K. (2006). Light concentric exercise has a temporarily analgesic effect on delayed-onset muscle soreness, but no effect on recovery from eccentric exercise. Appl. Physiol. Nutr. Metab. 31, 126–134. 10.1139/h05-010

- Pat & Adrian answer a question from a VNR listener regarding “Delayed Onset Muscle Soreness”. - They discuss what “DOMS” is, what causes it, how to deal with it & much more.

SHR # 2931:: Does Muscle Soreness Equate to a Productive Workout? - Brad Schoenfeld, MSc, CSCS, CSPS - Brad Schoenfeld discusses his most recent research paper authored with Brett Contreras looking at the role of Delayed Onset Muscle Soreness as an indication of a productive workout. The discussion is quite important as so many people want to know the answer to this age-old question. DELAYED ONSET MUSCLE SORENESS (DOMS) IS A COMMON SIDE EFFECT OF PHYSICAL ACTIVITY, PARTICULARLY OF A VIGOROUS NATURE. MANY EXERCISERS WHO REGULARLY PERFORM RESISTANCE TRAINING CONSIDER DOMS TO BE ONE OF THE BEST INDICATORS OF TRAINING EFFECTIVENESS, WITH SOME RELYING UPON THIS SOURCE AS A PRIMARY GAUGE. IN TODAY'S SHOW WE DISCUSS THE RELEVANCE OF USING DOMS TO ASSESS WORKOUT QUALITY. SOURCE: https://bretcontreras.com/wp-content/uploads/Is-Postexercise-Muscle-Soreness-a-Valid-Indicator-of-Muscular-Adaptations.pdf - CARL RECOMMENDS: superhumanradio.net/carl-recommends - SOURCE: https://pubmed.ncbi.nlm.nih.gov/29480918/ - View and download all shows at https://superhumanradio.net - Visit us on Instagram: @superhumanradio - Support SHR - https://superhumanradio.net/make-a-donation

Delayed Onset Muscle Soreness (DOMS) and recovery techniques.

How to get rid of soreness after a workout Muscle Soreness can really affect your daily life. Check out these 11 tips plus a bonus tip to find out how to reduce muscle soreness.

Guest: Lucas  Mthenjane |  at Personal Trainer Wasanga is joined by Personal Trainer Lucas Mthenjane to talk about the importance of your post workout meal. Choosing the right meal after a grueling workout  should be as important as the workout itself. Choosing the right snack or meal can help with muscles recovering and reduce pain from Delayed Onset Muscle Soreness. See omnystudio.com/listener for privacy information.

Guest: Mohamed 'MO'  Cassim  | Fitness & Lifestyle Expert  at MOEtivation Wasanga is joined by Mohamed 'MO' Cassim, Fitness & Lifestyle Expert at MOEtivation to talk about how to avoid Delayed onset muscle soreness (DOMS) aka  sore and tender feeling our muscles have after a workout. There are various reasons why our muscles might get sore after a workout and Mo will help us figure out why we don't necessarily need to feel sore in the hours or days after exercise to know we've had a good workout. See omnystudio.com/listener for privacy information.

In this episode, Dillon discusses everything you need to know about delayed onset muscle soreness (DOMS). What causes delayed onset muscle soreness? What roles does lactic acid play in DOMS? Is DOMS due to muscle tissue or fascial tissue? Does delayed onset muscle soreness indicate that a "good" workout was completed? All of this and more answered.   Hope you enjoy! -Team [P]Rehab Learn More About Dr. Dillon Caswell, PT, DPT, SCS Learn More About [P]Rehab Fitness Programs Connect with Team [P]Rehab info@theprehabguys.com [P]Rehabbers thank you for listening and let us know what to talk about next. We hope to help you take control of your health through education! Did you enjoy this? Please rate, review, share, and subscribe. Every bit of feedback, comments, subscriptions, and sharing helps!!!

Ever Wondered why your muscles are often sore after working out? Why some days you're more sore than others? Or have you thought maybe you shouldn't be sore since you have been training consistently? We dive into the topic of DOMS or Delayed Onset Muscle Soreness. *Hint* Is it weird that James and I both like being sore after our workouts??? We then try to best answer the question of "how many days should I work out?" As with most questions when it come to health and fitness, there is no one answer so we give a few scenarios to offer perspective. First up though, James gets all life advicey on you and talks about the phrase "do what you love" after one of our members commented that it appears we love what we do here at PPS. For James and I it's true.....but for Kyle?...........kidding, Or are we?

Welcome back to Chat Sh*t Get Fit - Chatting Supplements. We are at seasons end and it's more chaotic than ever. We start by looking at a "functional creamer" that Tom thinks will be the next big thing in CrossFit...We then get into the bulk of the show where we explore some "odds & sods" of the supplement world. Including  Tart Cherry Juice HMB Caffeine Gum + Caffeine Rinse Crocodile Blood...No seriously... Apparently, it helps with DOMS? We'll decide... So a mental episode that's for sure but even with its jovial facade, we did go into the papers and all the studies mentioned today or ones we've looked at will be linked down below. "Evidence-based" and all that.   Online Personal Training - Train Primal   Want more great content from us? Check out our membership platform Patreon where we offer a wide range of bonuses to members ranging from access to live specials to 1-1 health-boosting chats with Bill & Tom. There are loads of extras to be had so check it out and hopefully, we'll be speaking with you on the discord server soon!   Cannonball Coffee. Great tasting and super powerful which WILL give you a boost in the gym. We spoke to Cannonball Coffee on a previous podcast and you can listen to that here to see why we are such fans. So if you want to support us in some small way and get some great coffee head to cannonballcoffee.co.uk and use code PRIMAL10 for 10% off any order.   New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic.   Find us on Instagram @chatshitgetfitpodcast @bill_trainprimal @coachtomreardon   Website: www.chatshitgetfit.com Email: csgfpodcast@gmail.com   Studies Mentioned The Efficacy of Tart Cherry Juice in Aiding Recovery After Intermittent Exercise Tart Cherry Juice in Athletes: A Literature Review and Commentary Effect of tart cherry juice on recovery and next day performance in well-trained Water Polo players Review of Analytical Methods and Reporting of the Polyphenol Content of Tart Cherry Supplements in Human Supplementation Studies Investigating Health and Exercise Performance Effects Resistance Training, Antioxidant Status, and Antioxidant Supplementation Do antioxidant supplements interfere with skeletal muscle adaptation to exercise training? The effects of 12 weeks of beta-hydroxy-beta-methylbutyrate free acid supplementation on muscle mass, strength, and power in resistance-trained individuals Pre-exercise β-hydroxy-β-methylbutyrate free-acid supplementation improves work capacity recovery Effects of beta-hydroxy-beta-methylbutyrate supplementation on strength and body composition in trained and competitive athletes The Effects of Caffeine Mouth Rinsing on Exercise Performance: A Systematic Review Acute caffeine mouth rinsing does not improve 10-km running performance in CYP1A2 C-allele carriers The Effects of Crocodile Blood Supplementation on Delayed-Onset Muscle Soreness

Dr Mitch Lomax is a sports scientist at the University of Portsmouth. She helps actual Olympic swimmers get faster. She explains how most of the muscles attached to our skeletons work: Tiny fibres use small-scale cellular energy, which, when all these fibres work in concert, turns into visible muscular movement. Mitch also explains how the dreaded Delayed Onset Muscle Soreness, or DOMS, can hit, taking a stair-wincing 48-72 hours to peak after exercise. But skeletal muscles turn out to be quite different to heart muscles, as consultant cardiologist Dr Rohin Francis explains. Heart cells are more efficient and don't get fatigued like skeletal muscle cells. They are extremely energetic and 'just want to beat'. He also explains that the sensory feedback from the heart muscles is different too. They have a different sort of nerve supply, with fewer sensory nerves, so that there is less chance of pain signals being sent to the brain. However, heart cells' incredible abilities are counterbalanced by one Achilles-like flaw: They cannot easily heal. Professor Sanjay Sinha is a British Heart Foundation (BHF) Senior Research Fellow and a Professor in Cardiovascular Regenerative Medicine at the University of Cambridge. His job is to fix broken hearts and he explains to Adam how new research into stem cells could be used to fix normally irreparable heart cells. Producer - Jennifer Whyntie and Fiona Roberts Presenters - Hannah Fry and Adam Rutherford

 A listener messaged me to ask why sometimes she's not sore after workouts, even if it was a real butt kicker. She's concerned she's doing something wrong when she's not sore. Today I break down: What DOMS is When you're more likely to experience DOMS Should you train when you're sore? What can you do to reduce DOMS?

Why does my heart not ache after exercise? asks listener Keith. Rutherford and Fry explore how and why heart muscle cells are special. Dr Mitch Lomax is a sports scientist at the University of Portsmouth. She helps actual Olympic swimmers get faster. She explains how most of the muscles attached to our skeletons work: Tiny fibres use small-scale cellular energy, which, when all these fibres work in concert, turns into visible muscular movement. Mitch also explains how the dreaded Delayed Onset Muscle Soreness, or DOMS, can hit, taking a stair-wincing 48-72 hours to peak after exercise. But skeletal muscles turn out to be quite different to heart muscles, as consultant cardiologist Dr Rohin Francis explains. Heart cells are more efficient and don't get fatigued like skeletal muscle cells. They are extremely energetic and 'just want to beat'. He also explains that the sensory feedback from the heart muscles is different too. They have a different sort of nerve supply, with fewer sensory nerves, so that there is less chance of pain signals being sent to the brain. However, heart cells' incredible abilities are counterbalanced by one Achilles-like flaw: They cannot easily heal. Professor Sanjay Sinha is a British Heart Foundation (BHF) Senior Research Fellow and a Professor in Cardiovascular Regenerative Medicine at the University of Cambridge. His job is to fix broken hearts and he explains to Adam how new research into stem cells could be used to fix normally irreparable heart cells. Producer - Jennifer Whyntie and Fiona Roberts Presenters - Hannah Fry and Adam Rutherford

We've all experienced DOMS at one point or another after a workout but what is it and what can we do to prevent. Most importantly what can we do once we get it and we want to workout. 

I am going to talk to you today about the 2 types of muscle soreness and my philosophy on whether being sore after a workout is a good thing. SPECIAL OFFER: If you are listening to this episode the day it drops (Sept 28 2021) you only have a few days left to get the special podcast listener offer on Lose It For the Last Time Group program! Your discount code is: PODCAST all in caps and you can go to shapeitupfitness.com/DOG to read about it and to sign up. GRAB YOUR FREE COPY: When you get to over 40, it is really important to warm up and cool down before and after your workouts…if you want to grab a free copy of “5 Workout Mistake Women over 40 Make” go to shapeitupfitness.com/mistakes PRIVATE COACHING: Request your Discovery Call here at ShapeItUpFitness.com/CALL

S.2 Ep.11 - DOMs, The Facts & Muscle Memory, Fact or Fiction?Health and Fitness NEWS: 2 Studies looking at Protein:A new study showing the importance of dietary Protein early for muscle building Another study looking at protein, specifically how a high (800 plus calories per day) surplus calories, coming from protein did NOT show an increase in fat percentage on trained athletes.For the main topic, we discuss Delayed Onset Muscle Soreness or DOMS, more recently called Exercise Induced Muscle Damage (EIMD); what it is and what it definitely isn't! Plus we look at Muscle memory, is it fact or fiction? How the body uses Stem Cells within the muscles, which become Satellite Cells for healing and adaptation.The Curse of the Widowmaker challenge was a total failure! So instead, we're going to try something less hardcore; Let us know your most or one of the most productive routines you've done. It can be a video of you doing it, or a  post talking us through it. TALK TO US!We hope you enjoyed the podcast. Watch for the next episode soon, please SHARE and subscribe when you can and please leave us a rating or review. Click the links highlighted to find out more about Lee and Phil. Please join the Mature Muscle Podcast  Facebook Group

On this week's episode, Amy and Jamie get to grips with Delayed Onset Muscle Soreness. DOMS is all too often the bane of those who like getting strenuous with their exercise - but no longer. Amy leads a discussion into the suprising benefits of DOMS, before the team get into grind culture and other worthwhile tangents.

Eric Leija discusses how to help sore muscles. Episode 1380: How to Help Sore Muscles by Eric Leija on Tips for Delayed Onset Muscle Soreness Eric Leija is an Onnit Academy Senior Kettlebell Coach. He coaches in Austin, Texas at the Onnit Gym. He specializes in kettlebell training courses but also incorporates other training tools and methods into his routines to get the most out of every session. He's been coaching for over three years but has been working out and living a fit lifestyle for over 12 years. The original post is located here: https://www.ericleija.com/how-to-help-sore-muscles/  Visit Me Online at OLDPodcast.com Interested in advertising on the show? Visit https://www.advertisecast.com/OptimalHealthDailyDietNutritionFitness Learn more about your ad choices. Visit megaphone.fm/adchoices

Eric Leija discusses how to help sore muscles. Episode 1380: How to Help Sore Muscles by Eric Leija on Tips for Delayed Onset Muscle Soreness Eric Leija is an Onnit Academy Senior Kettlebell Coach. He coaches in Austin, Texas at the Onnit Gym. He specializes in kettlebell training courses but also incorporates other training tools and methods into his routines to get the most out of every session. He's been coaching for over three years but has been working out and living a fit lifestyle for over 12 years. The original post is located here: https://www.ericleija.com/how-to-help-sore-muscles/ 73% of all online job seekers in the US visit Indeed each month, according to ComScore, Total Visits. Get a $75 credit at Indeed.com/health. Offer valid through June 30th. Terms and conditions apply. Please Rate & Review the Show! Visit Me Online at OLDPodcast.com and in The O.L.D. Facebook Group Join the Ol' Family to get your Free Gifts and join our online community: OLDPodcast.com/group Interested in advertising on the show? Visit https://www.advertisecast.com/OptimalHealthDailyDietNutritionFitness --- Support this podcast: https://anchor.fm/optimal-health-daily/support

Eric Leija discusses how to help sore muscles. Episode 1380: How to Help Sore Muscles by Eric Leija on Tips for Delayed Onset Muscle Soreness Eric Leija is an Onnit Academy Senior Kettlebell Coach. He coaches in Austin, Texas at the Onnit Gym. He specializes in kettlebell training courses but also incorporates other training tools and methods into his routines to get the most out of every session. He's been coaching for over three years but has been working out and living a fit lifestyle for over 12 years. The original post is located here: https://www.ericleija.com/how-to-help-sore-muscles/  73% of all online job seekers in the US visit Indeed each month, according to ComScore, Total Visits. Get a $75 credit at Indeed.com/health. Offer valid through June 30th. Terms and conditions apply. Please Rate & Review the Show! Visit Me Online at OLDPodcast.com and in The O.L.D. Facebook Group  Join the Ol' Family to get your Free Gifts and join our online community: OLDPodcast.com/group   Interested in advertising on the show? Visit https://www.advertisecast.com/OptimalHealthDailyDietNutritionFitness

If you want more information on training and nutrition specific to Police Officers and Applicants please head to my free members page. https://www.facebook.com/groups/1725385161090146 If you are an applicant in NSW also head over to my UCWE support group. https://www.facebook.com/groups/2106768509627725 Also check us out at www.policefit.com.au If you have any questions feel free to reach us directly at our Facebook Business page m.me/BradPoliceFit or email brad@policefit.com.au

Does Delayed Onset Muscle Soreness Mean a More Effective Workout?, with Raphael Bender and Cloe Bunter In this episode, we're talking about the question of ‘no pain no gain' and whether the old saying is true. Is it really important to get sore during and after your workout to have an effective workout? And if you don't suffer from Delayed Onset Muscle Soreness (DOMS) was your exercise even worth doing? We discuss strength training and muscle damage, and why DOMS isn't muscle damage but is related to that damage. I (Raph) also look at the evidence into why it's essential to ensure that you have enough protein in your diet to repair your muscles after exercise.  What You Will Learn: Why feeling Delayed Onset Muscle Soreness isn't an indicator of how effective your workout was How Delayed Onset Muscle Soreness slows the speed of muscle repair because of energy expended repairing the damage that you caused by working out. Why it's such a common misconception that muscle growth equals damage The importance for building strength of having sufficient protein in your diet Why Cloe's thinking has done a dramatic shift and how she plans to change going forward No Pain No GainOn the show, we dive into why this myth is still at the forefront of people's minds when they are evaluating how effective their workout is. We discuss what exactly Delayed Onset Muscle Soreness is, how long they last, and why there is no correlation between muscle soreness and post-exercise cell damage. Raph also explains the anatomy of our muscles and how their make-up affects efficient strength training.  Strength and Diet We want to debunk the common misconception that muscle growth equals damage. Which is why you need to counteract that by eating protein after your workout. The relationship between strength and conditioning training and eating the correct diet is also vital to understand. If you work out effectively there is muscle protein synthesis, the building of proteins within the muscle increases. The more actinomycin you pack inside your muscles, the wider the cells get, and the more contractile force you can generate because you've got more units. Muscle Repair It's pretty clear that it's better to exercise and get muscle soreness, than not to exercise at all. When you work out it stimulates your muscles to get stronger, so when you get sore after exercise it's a good indicator that there was muscle damage. In getting stronger, you have to build more proteins within those fibers but current scientific thinking is that the process of repair is actually slowed down by Delayed Onset Muscle Soreness. Pilates instructor linksExercise-induced muscle damage, when it is only moderate, may contribute to hypertrophy, or then again maybe it doesn't https://journals.lww.com/nsca-jscr/Fulltext/2012/05000/Does_Exercise_Induced_Muscle_Damage_Play_a_Role_in.37.aspx (here) Mechanical tension is the main stimulus for muscle strengthening, not activation https://onlinelibrary.wiley.com/doi/abs/10.1111/apha.13336 (here) Training to failure does not enhance strength more than stopping before failure https://www.sciencedirect.com/science/article/pii/S2095254621000077 (here) Stopping as soon as you start to slow down gives the same strength gains as pushing closer to failure https://www.researchgate.net/profile/Javier-Hidalgo-De-Mora/publication/338399419_Low-Velocity_Loss_Induces_Similar_Strength_Gains_to_Moderate-Velocity_Loss_During_Resistance_Training/links/5e14cfc6a6fdcc283761462e/Low-Velocity-Loss-Induces-Similar-Strength-Gains-to-Moderate-Velocity-Loss-During-Resistance-Training.pdf (here) Fatigue is not a necessary stimulus for strength gains https://bjsm.bmj.com/content/36/5/370.short (here) In fact stopping before you hit failure leads to greater strength gains https://www.sciencedirect.com/science/article/pii/S2095254621000077 (here) The duration of soreness after a workout is not an indicator of whether you're recovered or not,...

Why do you feel sore 24-48 hours after that workout? Is it normal? Can you stop it from happening? Does it mean you worked hard and should always feel it? Find out everything you need to know about DOMS in this week’s Earn That Body Podcast.

Quale futuro per il CBD nel mercato dello sport? Nonostante la mancanza di studi sull’uso del CBD nella gestione degli infortuni sportivi, alcuni dati suggeriscono il suo potenziale utilizzo nell’osteoartrite, nell’indolenzimento muscolare a insorgenza ritardata (Delayed Onset Muscle Soreness, DOMS) e nelle cosiddette “lesioni da uso eccessivo”, associate a neuropatia, dolore e commozione cerebrale. Ne parla Viola Brugnatelli per Cannabiscienza.it

Welcome to Sports Med Res’ this week in review podcast where we highlight the news in sports medicine research from the week ending on March 12, 2021. This week’s podcast focused on heat and cold therapy to prevent or reduce delayed onset muscle soreness. * Delayed Onset Muscle Soreness: Put a Freeze on it or Heat it up? * Football ACL injuries reloaded: how, where, and when #KnowledgeTranslation RSS Feed, Apple Podcasts, or Google Podcast Evidence-Based CEU Courses from Sports Med Res and Human Kinetics (3-10 EBP CEUs/course) The post Heat Things Up To Prevent or Reduce Delayed Onset Muscle Soreness appeared first on Sports Medicine Research.

In this new episode we will be discussing with Dr. Fernando Exposto, DDS, MSc, PhD about muscle pain and pain referral. Dr. Fernando Exposto is currently a Postdoctoral Fellow and Clinical Instructor at Aarhus University in Denmark. He obtained his PhD degree in Health Sciences at the same university in 2019. He graduate from dental school at ISCSEM in Lisbon (Portugal)in 2007. He completed a Master in Dental Sciences, Danube University (Austria) from 2007 to 2011. In 2015, he graduated from the 2 year CODA approved program in Orofacial Pain at the University of Kentucky (USA). From 2016 to 2018 he completed a Master in Headache Disorders at the Copenhagen University (Denmark). Dr. Exposto is a Diplomate by the American Board of Orofacial Pain since 2016. References: Comparison of masseter muscle referred sensations after mechanical and glutamate stimulation: a randomized, double-blind, controlled, cross-over study. / Exposto, Fernando; Udagawa, Gen; Naganawa, Takuya; Svensson, Peter. In: Pain, Vol. 159, No. 12, 01.12.2018, p. 2649-2657. Comparison of Pain-Generated Functional Outcomes in Experimental Models of Delayed-Onset Muscle Soreness and Nerve Growth Factor Injection of the Masticatory Muscles./ Zhang Y, Exposto FG, Grigoriadis A, Lobbezoo F, Koutris M, Zhang J, et al. Journal of oral & facial pain and headache [Internet]. 2020 Sep [cited 2021 Feb 13];34(4):311–22. Further evidence for overlaps among chronic pain conditions : But no news about causal relationships. / Svensson, Peter; Exposto, Fernando. In: Journal of Oral and Facial Pain and Headache, Vol. 34, No. Suppl., 2020, p. s6-s8.

DOMS. Delayed Onset Muscle Soreness.You don't like them, and they don't like you, but if you're training your body at all, you're going to have to learn to live with each other.There's tons of myths about muscle soreness. Some people think they're the surest sign of a good workout (they're wrong). Others seem to think they indicate overtraining (also way wrong). While getting sore is a stupid thing to shoot for in your workout, they're also nothing to worry about.We'll teach you how to know if you're too sore, what to do about it, and how to stay productive in your training without getting derailed by sore muscles.Support the show (https://www.facebook.com/groups/gmbshow/)

DOMS. We have all heard about it, and will all have experienced it at some stage. But what is it, and how to combat the dreaded DOMS. Your questions answered in this edition of Ask Coach Parry. Read More · CoachParry.com/PB · CoachParry.com/ASK · Coach Parry

DOMS. We have all heard about it, and will all have experienced it at some stage. But what is it, and how to combat the dreaded DOMS. Your questions answered in this edition of Ask Coach Parry. Read More · CoachParry.com/PB · CoachParry.com/ASK

John Romaniello of Roman Fitness tells us how we can diminish the effects of delayed onset muscle soreness. Episode 1125: Diminish Dastardly DOMS (Delayed Onset Muscle Soreness) With Active Recovery by John Romaniello of RFS RFS originally began as a personal training company servicing the NYC Metro area back in 2003. Through that company, Roman coached everyone from professional athletes to actors to regular folks. In 2009, John Romaniello started the site to more conveniently merge his love of fitness and writing. While it was “just a blog” at first, it quickly became much, much more. Slowly but surely, writing articles, blog posts and books became the priority. Today, RFS continues to be one of the most respected sites for high quality fitness and lifestyle information around. The original post is located here: https://romanfitnesssystems.com/articles/active-recovery/ Visit Me Online at OLDPodcast.com Interested in advertising on the show? Visit https://www.advertisecast.com/OptimalHealthDailyDietNutritionFitness Learn more about your ad choices. Visit megaphone.fm/adchoices

John Romaniello of Roman Fitness tells us how we can diminish the effects of delayed onset muscle soreness. Episode 1125: Diminish Dastardly DOMS (Delayed Onset Muscle Soreness) With Active Recovery by John Romaniello of RFS RFS originally began as a personal training company servicing the NYC Metro area back in 2003. Through that company, Roman coached everyone from professional athletes to actors to regular folks. In 2009, John Romaniello started the site to more conveniently merge his love of fitness and writing. While it was “just a blog” at first, it quickly became much, much more. Slowly but surely, writing articles, blog posts and books became the priority. Today, RFS continues to be one of the most respected sites for high quality fitness and lifestyle information around. The original post is located here: https://romanfitnesssystems.com/articles/active-recovery/ Please Rate & Review the Show! Visit Me Online at OLDPodcast.com and in The O.L.D. Facebook Group and Join the Ol' Family to get your Free Gifts! Interested in advertising on the show? Visit https://www.advertisecast.com/OptimalHealthDailyDietNutritionFitness --- Support this podcast: https://anchor.fm/optimal-health-daily/support

John Romaniello of Roman Fitness tells us how we can diminish the effects of delayed onset muscle soreness. Episode 1125: Diminish Dastardly DOMS (Delayed Onset Muscle Soreness) With Active Recovery by John Romaniello of RFS RFS originally began as a personal training company servicing the NYC Metro area back in 2003. Through that company, Roman coached everyone from professional athletes to actors to regular folks. In 2009, John Romaniello started the site to more conveniently merge his love of fitness and writing. While it was “just a blog” at first, it quickly became much, much more. Slowly but surely, writing articles, blog posts and books became the priority. Today, RFS continues to be one of the most respected sites for high quality fitness and lifestyle information around. The original post is located here: https://romanfitnesssystems.com/articles/active-recovery/ Please Rate & Review the Show! Visit Me Online at OLDPodcast.com and in  The O.L.D. Facebook Group and Join the Ol' Family to get your Free Gifts!   Interested in advertising on the show? Visit https://www.advertisecast.com/OptimalHealthDailyDietNutritionFitness

Delayed onset muscle soreness (DOMS). It's that deep ache in your legs that makes it challenging to sit down without holding onto the arms of a chair, or the pain in your chest when you hug someone in the days following an intense workout. The good news is, it means you did something in the gym that'll help build muscle. The bad news is, you might need to endure the pain for a day or two. In this blog post, I've outline what doesn't work, what might work, and what does work to deal with sore muscles and speed recovery. What Is Delayed Onset Muscle Soreness? Delayed onset muscle soreness (DOMS) is the pain, stiffness, and slight swelling you feel in the hours or days following an intense exercise session. DOMS is classified as a type I muscle strain injury and presents with tenderness or stiffness to palpation and/or movement."Cheung K et al. Delayed Onset Muscle Soreness. 2012 It is usually triggered by: Starting a new training program after a layoff or for the first timeHigher-rep or higher-volume trainingEccentric or ballistic training (weights, downhill running, plyometrics, etc.)Any other intense physical activity you might not be accustomed to (golf, moving furniture, gardening, etc.) The soreness hits you 12-36 hours after your training session or physical activity. What causes delayed onset muscle soreness? According to the most current research, there are six possible causes of delayed onset muscle soreness: Lactic acid accumulation: Lactate accumulation creates the burning sensation you feel when completing dozens of squats or pushups. Most people feel sore following these types of workouts, which led researchers to believe lactate accumulation contributes to DOMS. However, concentric-only exercise can create significant lactic acid buildup but rarely causes DOMS. Also, you metabolize lactic acid within an hour following training, and DOMS doesn't even show up for many hours after that.Muscle spasm: The muscle spasm theory suggests that your muscles go into a minor spasm following intense training. The microscopic contractions are small, but significant enough to trigger nerves and cause pain, which causes the muscles to spasm even more. Research on this theory is inconclusive.Connective tissue damage: Connective tissue wraps your muscle fibers. According to this theory, muscle contraction stretches the connective tissue enough to cause microscopic injury, triggering the soreness. This theory is difficult to prove.Muscle damage: The muscle damage theory is the most-accepted of the six opinions, but it probably isn't the only factor causing muscle soreness. Following intense muscle contraction, components of muscle fibers get damaged. The damage causes an immune response and an increase in enzymes like creatine kinase (CK).Inflammation: Inflammation plays a role in any injury in the body, even a minor and beneficial injury like workout-related muscle tissue damage. Proteolytic enzymes break down the damaged tissue, while other inflammatory-related compounds, including bradykinin, histamine, prostaglandins, monocytes, and neutrophils, play other roles. All these inflammatory compounds draw fluid into the muscle, causing inflammation. Enzyme efflux: Following damage to the muscle cell, calcium escapes from the damaged sarcoplasmic reticulum, which activates proteases and phospholipases, or proteolytic enzymes. This theory suggests the proteolytic enzymes cause further damage to the area and stimulate pain-related nerves. In reality, it's probably a combination of all these theories and then some. What Doesn't Reduce Muscle Soreness Why do I include what doesn't work? Like anything else in health and fitness, there are many myths about how to reduce muscle soreness. Though the following offer other health benefits, they don't reduce muscle soreness according to the research.  Cryotherapy: When it comes specifically to reducing delayed onset muscle soreness,

https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK YOUR PLACE) on our next FREE TRAINING: Learn all about our Healthy Woman Healthy Runner Method. We love podcasting but we love being with you LIVE even more so we can't wait to meet you in our ZOOM ROOM!https://sunny-trailblazer-4067.ck.page/cebc1ad414 (BOOK HERE!) Nutrition to Solve DOMS DOMS, Delayed Onset Muscle Soreness, can be debilitating for any runner. For some it can potentially mean time out of training or missing that big race. In this episode we explain what DOMS is and who may be at risk of developing it. We also outline the key signs and symptoms to observe for and delve into the world of nutrition.  We explore how nutrition could help reduce the risk of a runner developing DOMS and/or how it could support recovery from DOMS. (05:00) DOMS – discovering what it is and who might suffer from it.  (13:38) Delving into the key signs and symptoms of DOMS, which include tenderness and stiffness   (15:26) Discussing blood markers markers used to determine the degree of muscle damage from DOMS. (17:29) Outlining the Female Factors linked to DOMS. Are women more susceptible? (21:31) Discovering how nutrition may help reduce the risk of DOMS and/or support recovery from it.   (27:00) Thinking about additional approaches to support recovery from DOMS e.g. sports massage, cold/hot compress. (31:00) Key Takeaways: DOMS can happen to anyone, but women may be more susceptible Be mindful of DOMS when adjusting training up or changing running style eg. from road to trail. Build up training slowly to try and avoid/reduce risk/severity of DOMS, especially if you are new to running If DOMS symptoms are severe STOP training for a period if time – it will be worth it in the long term. Consider your diet – is it anti-inflammatory or could it be a risk factor for DOMS? Listen to E14 for some great food ideas. Related Episodes: https://she-runs-eats-performs.captivate.fm/episode/endurance-running-and-immune-system (Endurance Running and Immune System) https://she-runs-eats-performs.captivate.fm/episode/vitamins-and-minerals-for-the-female-runner (Vitamins and Minerals and the Female Runner) Disclaimer: The suggestions we make during this episode are for guidance and advice only, and are not a substitute for medical advice or treatment. If you have any concerns regarding your health, please contact your healthcare professional for advice as soon as possible. Aileen Smith and Karen Campbell met at as nutrition students (Institute for Optimum Nutrition, London) and became lifelong friends and nutritional buddies! Both have a love of running and a passion for nutrition, delicious food and healthy living. Together they host https://my.captivate.fm/www.runnershealthhub.com (RUNNERS HEALTH HUB). A place for like-minded runners who are looking for simple ways to support running performance, energy, endurance, and general great health. We are excited to be able to share our expertise, experience and short cuts with you. We hope you'll join us again. If you'd like to know more about us and She Runs Eats Performs please check out our https://she-runs-eats-performs.captivate.fm/episode/welcome-to-she-runs-eats-performs (TRAILER.) If you're ready to make learn more about how you may introduce easy nutrition into your running and training plan join our https://the-health-heroine-school.thinkific.com/courses/runners-nutrition-zone (Runners Nutrition Zone ) for short videos, recipes, downloads and LIVE training and Q&A. If you'd like help from Karen and Aileen to design a personalised sports nutrition plan for your running - please contact them at https://my.captivate.fm/www.runnershealthhub.com (www.runnershealthhub.com) Happy Running! Aileen and Karen hello@runnershealthhub.com 

Delayed Onset Muscle Soreness Is, in Fact, Chase the Jester Across California Use NOISE10 to save $10 on registration. For More Endurance Noise & Random Musings! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app --- Send in a voice message: https://anchor.fm/andy-noise/message Support this podcast: https://anchor.fm/andy-noise/support

What is delayed onset muscle soreness?  How can I effectively reduce it?  Jesse discusses 5 proven methods that are supported by recent studies --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app

On this episode I ask Ryan, Registered Dietitian, several questions on how best to fuel pre / post workout. If you've ever had questions on supplements and which ones to use...this is an episode you need to hear. Do you know the proper way to evaluate a supplement before using or even when you should consider a supplement? We talk about the timing of eating and chronic under-fueling. Have you been eating less calories than you need for so long, that you've just gotten used to how that feels? We discuss the idea of not just surviving a workout, but THRIVING during your training. How can fueling properly help your muscles recover and help with Delayed Onset Muscle Soreness? We touch on all of this and more...take a listen and share with friends that need to hear this. This is one of the episodes that are information rich, and if you are training and want to get to the next level. You need to hear this. --- Support this podcast: https://anchor.fm/athletespursuit/support

Hey monkiis, This episode was inspired by none other than the 100% Wild monkii Kim. She actually asked 3 questions all related to DOMS (delayed onset muscle soreness). Here's what she asked: This question has come up for me many times over the years. I'm a bit of a workout masochist. I enjoy DOMS the next day because it makes me feel like I accomplished something, that my workout was challenging enough. Is DOMS proof of anything? Is a workout less effective if you don't feel it the next day? Is it unhealthy to workout to the point you experience DOMS on a regular basis? I tend to feel like I did something wrong if I can't feel anything the next day. I'm talking a more basic soreness that lasts a day or so. Not the type where you wonder if it's worth investing in a stair chair because it hurts too much to walk and takes a week to recover from it, heh. Great question! We respect your long-standing dedication to Wildness and pushing your boundaries. Some legit articles on DOMS: 1. Post-Exercise, Delayed Onset Muscle Soreness 2. Is Postexercise Muscle Soreness a Valid Indicator of Muscular Adaptations? 3. The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. 4. 8 Signs You Are Overtraining Thanks for tuning in and if you are enjoying the episodes we would be eternally grateful if you could leave a 5-star review. It helps to grow the monkii family and spread the good word of the Wild. Thank you. See you out there and Live Wild or Die, -monkii Dan www.monkii.co

In this episode we talk about: Jeff Byers * 4:10 What is the origin of AMP HP* 6:50 What type of athlete benefits from AMP Lotion* 11:20 Performance implications of AMP Lotion on low intensity exercise* 15:50 The cumulative performance effect of sodium bicarb* 17:40 The performance studies on AMP Lotion* 20:40 50% reduction in perceived level of DOMS* 22:40 What pro sports teams are saying about AMP Lotion* 25:50 The benefits of lactate* 29:10 How to use AMP Lotion for recovery* 30:50 What pro athletes are using AMP Lotion* 34:06 How AMP Lotion is changing the game for TDF riders* 35:15 AMP pro tips* 37:15 The benefits for the weekend warrior* 40:10 The difference between Next Gen and the original AMP Lotion* 43:20 What is the bioavailability of AMP Lotion* 45:10 What's next from AMP* 48:30 What elite performances have been fueled with AMP

In this episode we discuss delayed onset muscle soreness (DOMS) and who should/shouldn't experience it, why you may experience it, along with what can be done about it. Interested in coaching with Triage? Email info@TriageMethod.com and the Triage Team will be right back onto you! Or you can read more and fill in a contact form at https://triagemethod.com/online-coaching/ Interested in Group Coaching? https://triagemethod.com/group-coaching/ Are you a beginner looking to learn how to eat and train? https://triagemethod.com/product/beginners-guidebook/ Have 3 days to train and want to know how to effectively structure your program? https://triagemethod.com/product/3-day-training-templates/ Have 4 days to train and want to know how to effectively structure your program? https://triagemethod.com/product/4-day-training-templates/ Have 5 days to train and want to know how to effectively structure your program? https://triagemethod.com/product/5-day-training-templates/ Have 6 days to train and want to know how to effectively structure your program? https://triagemethod.com/product/6-day-training-templates/ Submit Your Questions https://triagemethod.com/questions/ Join the Email List https://forms.aweber.com/form/77/857616677.htm Join the Free Facebook Group https://www.facebook.com/groups/triagemilitia/?ref=bookmarks Have you followed us on social media? Youtube: https://www.youtube.com/channel/UCzYO5nzz50kOAxo6BOvJ_sQ Instagram: https://www.instagram.com/triagemethod/ Facebook: https://www.facebook.com/triagemethod/

This Podcast segment of ‘Ask the Doctor’ addresses questions submitted by Sports Medicine Weekly followers. Dr. Brian Cole and Steve Kashul discuss the above topics: Sports MedicineContinue readingThe post Ask the Doctor: Shin Splints, Delayed Onset Muscle Soreness appeared first on Sports Medicine Weekly.

In this episode, I take us back many months to a time when I covered the topic of DOMS for the podcast. YouTube: bit.ly/2JUjXVt Facebook: bit.ly/2PlIOaB Instagram: bit.ly/2OBFe7i Email List: bit.ly/2AXIzK6 Patreon: bit.ly/2OBBna0

This week the boys discuss best practices for dealing with muscle soreness. How do you recover faster with less soreness from workouts, what strategies do we employ and what works best and we share some stories we've dealt with over the years personally and dealing with clients...

Discussion and stories on Delayed Onset Muscle Soreness (DOMS) How do we get it? How can we alleviate the symptoms and/or prevent it? What does my experience and the science say about it?For a great overview and deep dive into the evidence, check out an article at: https://www.painscience.com/articles/delayed-onset-muscle-soreness.php

Discussion and stories on Delayed Onset Muscle Soreness (DOMS) How do we get it? How can we alleviate the symptoms and/or prevent it? What does my experience and the science say about it?For a great overview and deep dive into the evidence, check out an article at: https://www.painscience.com/articles/delayed-onset-muscle-soreness.php

Learn about what’s really going on when you feel sore after a workout; why we don’t know who designed the Taj Mahal; and the real reason why you have to change your clock for Daylight Saving Time. In this podcast, Cody Gough and Ashley Hamer discuss the following stories from Curiosity.com to help you get smarter and learn something new in just a few minutes: Are Sore Muscles the True Sign of a Good Workout? — https://curiosity.im/2tHVg7z Nobody Knows Who Designed The Taj Mahal — https://curiosity.im/2tE26uP The Annoying Reason You Have to Change Your Clock for Daylight Saving Time — https://curiosity.im/2tFTZOj If you love our show and you're interested in hearing full-length interviews, then please consider supporting us on Patreon. You'll get exclusive episodes and access to our archives as soon as you become a Patron! https://www.patreon.com/curiositydotcom Download the FREE 5-star Curiosity app for Android and iOS at https://curiosity.im/podcast-app. And Amazon smart speaker users: you can listen to our podcast as part of your Amazon Alexa Flash Briefing — just click “enable” here: https://curiosity.im/podcast-flash-briefing.

La mayoría ha sufrido agujetas alguna vez en su vida, pero existen muchos mitos sobre su origen y las posibles estrategias para evitarlas. En este artículo aprenderás por qué se producen y qué medidas tomar para mitigarlas, así como la respuesta a la pregunta eterna: ¿Debo entrenar con agujetas? Sigue leyendo para obtener la respuesta. ¿Qué son las agujetas? El término científico de las agujetas es dolor muscular de aparición tardía o DMAT (DOMS en inglés: Delayed Onset Muscle Soreness), y se refiere al dolor muscular después de una actividad física de cierta intensidad, especialmente si incluye movimientos a los que no estamos acostumbrados. Suelen aparecer a las 16-24 horas después del entrenamiento, pero alcanzan su máximo esplendor tras unas 48 horas, pudiendo alargarse hasta cerca de una semana. ¿Por qué se producen? Durante décadas se pensaba que las agujetas se producían por la cristalización de lactato en los músculos, pero era una teoría equivocada. Aunque existen todavía incógnitas sobre sus causas, el disparador principal siempre será el daño muscular. Microtraumas en las fibras musculares inician procesos inflamatorios y producen acumulaciones de distintos metabolitos (estudio, estudio, detalle). Fibras musculares después de entrenamiento excéntrico (izquierda) vs. fibras que no se han entrenado (derecha) Fuente: https://www.physiology.org/doi/full/10.1152/japplphysiol.00209.2009 Por otro lado, las agujetas tienen además un componente neuronal (estudio). El ejercicio no entrena solo los músculos, también el sistema nervioso, y esto puede ser doloroso (al sensibilizar los receptores nerviosos). De hecho las agujetas se pueden "contagiar" a músculos no ejercitados pero conectados a los mismos segmentos de la médula espinal (estudio). La fase excéntrica parece ser la principal responsable de las agujetas, por eso bajar escaleras (o colinas) produce más agujetas que subirlas. Nota: El concepto de contracción excéntrica parece contradictorio, pero no lo es: los músculos se pueden alargar y contraer a la vez. Por ejemplo, la fase excéntrica de la sentadilla es el descenso, cuando glúteos y cuádriceps se contraen excéntricamente (se contraen mientras se alargan), para controlar la bajada. ¿Son necesarias para progresar? Algunos disfrutan las agujetas por asumir que son reflejo de un buen entrenamiento (la debilidad saliendo de su cuerpo) pero esto no es necesariamente cierto. Como vimos en su momento, la hipertrofia depende principalmente de dos factores: tensión mecánica y estrés metabólico. La hipertrofia depende principalmente de estos dos factores, pero aumentar uno implica reducir el otro El daño muscular podría jugar también un papel en la hipertrofia, pero muy por detrás (estudio, detalle). Además, las agujetas son un pobre indicador del daño real (estudio). En resumen, puedes progresar sin sufrir agujetas y el hecho de sufrirlas no refleja un entrenamiento más efectivo. Por tanto, si es posible evitarlas, mejor. Veamos cómo. Estrategias para mitigar las agujetas Por desgracia, no hay estrategias mágicas, pero sí tenemos algunas formas de reducir su aparición, intensidad o duración. 1. Actividad física La actividad física ligera previa al entrenamiento parece ayudar (estudio, estudio), de ahí la importancia de calentar. Más allá del calentamiento general, es recomendable activar los músculos que vamos a trabajar, con movimientos similares pero de menor intensidad. Si vas a realizar por ejemplo un entrenamiento con barra, deberías empezar con varias series de aproximación (quizá tres o cuatro) incrementando la carga, antes de realizar las series de trabajo de cada ejercicio. En la Fase I del programa Barra Libre se incluyen más series de calentamiento antes de las series de trabajo. Uno de los beneficios es que podría mitigar las agujetas Sin embargo, el cool-down posterior y los estiramientos clásicos parecen no tener ningún efecto (estudio, estudio, estudio,

In this episode Gavin Gllibrand and Luke Grainger talk about the basics in getting the best results. ‘What I have found in the last 25 years of being involved in the fitness industry is the basics that are done consistently that get the best results. It is not about some magical formula that Hollywood are doing. It is not some quantum leap from A to Z. It is the simple stuff committed to consistently that get the best results' – Gavin Gillibrand 02:05 – Gavin dives right in and talks about a post he wrote entitled ‘Do this, Lose weight.' 02:30 – First of all Gavin looks at writing your goal down. You need to be specific. Give it a date and a deadline. Handwrite it. read it every day. 08:37 – The reticular activating system (https://www.sciencedirect.com/topics/neuroscience/reticular-activating-system) 09:43 – Second Gavin talks about favouring resistance training over cardio. Lift heavy weights. sweating is not a good measure of fat burning. ‘Cardio is the icing on the top.' Find out how to lift safely. Consider intensity. 14:14 – Luke talks about DOMS, Delayed Onset Muscle Soreness (https://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness) 14:33 – Gavin talks about progressive overload. (https://en.wikipedia.org/wiki/Progressive_overload) 15:50 – Number three , Gavin talks about drinking water. Aim for 2-3 litres of water a day. People confuse dehydration for hunger. Dehydration hinders performance. 20:51 – Number four, Gavin talks about being in a calorie deficit. It's the only way to lose weight #science Move more, eat less 21:40 – Luke lists 5 diets 23:28 – Number 5, Gavin advises to keep your protein levels high within your calorie deficit. 2gm of protein per kg or body weight per day. Protein keeps you fuller for longer. 25: 48 – How can vegans get their protein. 30:21 – Luke talks about the book named man's search for meaning. (https://en.wikipedia.org/wiki/Man%27s_Search_for_Meaning) 32:00 – Gavin talks about deficit, maintenance and surplus. 32:15 – Final point by Gavin is consistency. Consistency first, intensity second . 34:27 – Luke talks about his goals for the New Year. 35:28  - Luke asks Gavin what his goals are for the New Year 35:49 – Gavin talks about his book due out in January. 37:07 – Gavin decided to wrap it up. The takeaways: 1) Write your goal down. 2) weight training as a preference to cardio. 3) Drink 203 Litres of water a day. 4) Calorie Deficit 5) Protein intake 6) Consistency is key. Intro Music: Au5 - Closer ft. Danyka Nadeau https://soundcloud.com/nocopyrightsounds/closer Contact us: @mrlukegrainger search Gavin Gillibrand  

This week is all about getting the most out of your workouts and fitness routines. We cover how much recovery time you actually need, if you really need to be sore to make gains, some myths on stretching, the biggest cause of injuries, and if tracking calories matters. If all this seems complicated to you, listen in and also check out our Adonyx Coaching site.   Key Takeaways: [1:36] We talk all about DOMS, or Delayed Onset Muscle Soreness, and if it's correlated with muscle growth. Brandon has been experimenting with doing full body workouts every day, and Connor is systematically working on a new eating and workout plan for maximum fat burning and muscle growth. We both experience soreness for about 2-3 workout periods when we switch it up and try something new, but intentionally don't constantly change up the routine. [12:10] Don't chase the soreness, focus on increasing weight, and progressive overload. If you are sore, that shouldn't detract from working out that same muscle, and we recommend working it out even lightly. [17:39] You want to stretch after or during you are warmed up, not before. [18:47] The biggest cause of injury is bad form and ego lifting. Warming up to get the blood flowing, and staying natural with good form is imperative if you want to stay injury-free. If you are bodybuilding, there is no point in going below 6 or 8 reps. Brandon suggests 10 sets of 3 if you are looking to put on some mass. [28:50] Brandon calls ripped significant muscle with no body fat. Tracking calories helps you make sure you are eating enough to bulk. Connor didn't track until he was about 20 years old and feels it helped take him to the next level in his progress and physique. Brandon got inspired to track by reading “Muscle for Life” and uses it as a way to study his growth and success in fitness. [40:41] It's okay to be a little obsessive about things you want to be great at. Being elite takes a focus and dedication that sometimes makes people a little uncomfortable and maybe guilty that they aren't living on the same level of high-intensity sacrifice.   Mentioned in This Episode: Connor Murphy's Talk YouTube page: @ConnorMurphyTalks Brandon's YouTube page: @HighLifeWorkOut @KingKeto — Brandon Carter on Instagram @ConnorMurphyOfficial Adonyx Coaching Muscle for Life

Hey Guys, This is a new video podcast for Healthy Living With Eric Su Radio. I wanted to talk about D.O.M.S. or Delayed Onset Muscle Soreness. Inside I share my soreness scale so you know when to push on and workout and when you should rest. I mention my FREE bootcamp workout manual too. You can grab it for FREE at www.goality.com/free. --- Support this podcast: https://anchor.fm/goalityfitnessradio/support

Hey Guys, This is a new video podcast for Healthy Living With Eric Su Radio. I wanted to talk about D.O.M.S. or Delayed Onset Muscle Soreness. Inside I share my soreness scale so you know when to push on and workout and when you should rest. I mention my FREE bootcamp workout manual too. You can grab it for FREE at www.goality.com/free. See you on the next episode!

OH My GOD! You are sore as hell! And you have no Idea why or what to do about! You're a beginner and the soreness you are experiencing is unbearable! If that sounds like you, then you might be experiencing your first case of D.O.M.S Delayed Onset Muscle Soreness. Find out what it is and what to do about in this episode of the Podcast! --- Support this podcast: https://anchor.fm/totalbodytraining/support

Another fact-filled show is here! First, Darren digs into his skeptical toolbox to bring us an interesting overview of Bulverism Fallacy. But that’s probably because he wants you to think better to act better. Adam looks closely at everyone’s favourite peddler of pseudoscience Dr. Oz and asks, how often is he pretty much full of it? Finally, Cristina explores the research into delayed onset muscle soreness and tries to answer why we feel sore 2 days after exercise.

There are a lot of different theories and beliefs around what causes our muscles to become sore and what helps or doesn’t help the pain go away. Muscle recovery and soreness has been a topic in the OSF Facebook group. On this week’s episode of Open Sky Fitness, Rob and Devon explain what Delayed Onset Muscle Soreness (DOMS) actually is, what might be the cause of it, and how to help your muscles recover Click here for the original show notes! Please leave us a review at http://openskyfitness.com/review Join our Open Sky Fitness Podcast Facebook Group! Early sign up for our next 7 Day Paleo Reset!

In this episode we discuss some of the current theories about what delayed onset muscle soreness is and how it develops, and also some ideas about how to help manage it.

References from the show: Types of soreness Wikipedia: Delayed onset muscle soreness Wikipedia: Acute muscle soreness A very helpful review on all things soreness Sports Medicine: Delayed Onset Muscle Soreness More articles BJSM: Stretching before or after exercise does not reduce delayed-onset muscle soreness IJSPT: The effects of self-myofascial release using a foam roll or roller massager on joint range of motion, muscle recovery, and performance: a systematic review JAT: Effects of massage on delayed-onset muscle soreness, swelling, and recovery of muscle function

Grant and Heavey focus their discussion around muscle soreness - what causes it, how it can be prevented, how it’s different from pain, and what makes Delayed Onset Muscle Soreness or DOMS.

Muscle soreness and the importance or lack of it is one of the most contested aspects of working out. Some will argue that muscle soreness plays no role in muscle growth and is not a requirement for building muscle.

Another episode of Beer N Biceps is up, and this time we're talking about Delayed Onset Muscle Soreness - otherwise known as DOMS. This is the awful pain that you feel the day after a workout, we will be discussing what it is, why it is there, and what you can do to alleviate the symptoms. We also answer some fitness questions on Carbohydrates and Dr Doom (long story), and review a beer called Life & Death from Vocation Brewery. What Are DOMS? I think the best description that I have seen for DOMS is: It's like a hangover for your muscles. You train on a Monday, feel fine afterwards - maybe a bit tired, but then the next day your muscles are so painful that walking becomes a challenge. You can't sit down or stand up properly, you can't put a coat on ... You get the idea. It can be very painful, and a major discomfort, but you'll get through it, and once you have been training a couple weeks you'll barely get any. What DOMS is, is inflammation of the muscles. When you work out you are breaking down muscle fibres, and doing so can cause muscle damage. This sounds bad but it's actually necessary for rebuilding muscle fibres so you can be stronger or have bigger muscles. DOMS is just your body reacting to the shock you've put it through. Contrary to what you've heard, there aren't really any ways to get rid of DOMS, but you can alleviate the symptoms slightly. The first "cure" that people mention are foam rollers, but in reality they don't seem to have any effect on it. However, they have been shown to slightly reduce fatigue in the muscles after a workout [1] so you can see where people get confused. Foam rolling will not prevent DOMS but may remove some fatigue, so worth giving it a go. Drinking caffeine regularly for the 4-6 days after an intense workout seems to reduce pain and stiffness in the muscles, though this will probably only work for people who don't habitually consume coffee (and therefore have a lower tolerance) [2]. You could also give Yoga a try, a light form of exercise that will help send blood and nutrients to the muscles, while also relaxing you. If your DOMS are particularly bad then this might be quite difficult to manage though. Then there's the usual advice of get more sleep, eat more protein, and try walking some more. DOMS is a necessary part of fitness, but you should only have to deal with it for a couple of weeks. If you are getting it after every session and you've been training a while then you're either training too hard (yes that is possible), or your recovery strategies are in need of improvement. Fitness Q & A: Carbs and Dr Doom The first question we got was regarding carbohydrates, and whether you should remove them completely from your diet if you want to lose weight. As you can probably guess, no extreme dieting technique ever works long term. My advice would be to analyse your diet using a calorie/macro tracking app such as myfitnesspal, see what your carb total per day actually is, for some people it is very possible that their carb intake is too high, in which case lowering carbs would be a great idea. But don't think of carbohydrates as some demon food that leads to weight gain, a gram of carbohydrates is 4 calories, while a gram of fat is 9 calories, so it's not even the most calorie dense macronutrient! This topic is basically an entire article (probably two or three) on its own, so I'll leave it there and move onto question number two which was "Would you ever trust a man who's name was Dr Victor Von Doom?". A great question and one that divided Todd and myself immediately. I am of the opinion that no man should be judged by his name, and that doing so is against the law, whereas Todd seems to be of the opinion that in the case of someone literally named "Dr Doom" exceptions should be made. I've had a quick look up on wikipedia and it may be possible that Todd was right here. Boy is my face red! Beer Review: Life & Death by Vocation Brewery

Hello again guys! Welcome to our second beer n biceps podcast, this week Todd and I looked at goal setting and how to use it effectively for your fitness and nutrition needs. We also briefly talked about the recent hot weather and how it can positively or negatively affect your diet and energy expenditure. We also review our beer of the week, which is Stone IPA (from the Stone Brewing microbrewery). We were also joined by guest podcaster Rodney, who suffers the disadvantage of being an adorable dog but didn't let this get in the way of him interrupting our podcast and being generally cute throughout. Goal Setting During the podcast we decided to help Todd create both short and long term goals for himself, his long term goal is to look good in a suit at his wedding (hopefully some time in 2018). This is an admirable goal but over the coming weeks we will need to make it a bit more clear. So we will have to take measurements, scale weights, and look at estimating current body fat percentage. This way our long term goal will be a lot more specific. We then looked at his short term goal, which is to sign up to a gym and to perform one session in it. This may seem quite unambitious but the reality is that when you're approaching 30 years old you can't just jump into a weights session after 3 years of inactivity and expect this to be consequence free. Instead you will be suffering from Delayed Onset Muscle Soreness for around 5-7 days! Or at least that's what I suffered from after only taking 2 months off. Hot Weather At the time of recording our second podcast Britain was in the midst of record June temperatures, so the glorious sunshine may have influenced our podcast discussion. Todd talked about how hot weather had helped to influence his diet, making healthier choices seem more appetising. While I agreed with him completely that this can be the case, I feel that this is dependant on the person's individual mindset. If at the back of your mind you feel that you want to lose weight, then you will find it easier to eat healthier. If you don't care then you may find the hot weather as a good excuse to eat more ice cream, or go crazy at multiple barbecues. Hot weather can also influence your daily activity levels, again dependant on your mindset. Someone looking to lose weight may be more likely to go outside and play basketball, or go for a run. While someone who is uninterested in getting in shape would probably find themselves slumped in front of a fan doing absolutely bugger all (guilty). Beer Review: Stone IPA - Stone Brewing Microbrewery Now that we have got all that goal setting information out of the way we can finally concentrate on what is important ... beer! Firstly I would like to make a small correction, in the podcast I say that Stone Brewing is a German company. It is in fact from San Diego, US. It was opened in 1996 and has since expanded to Richmond, Virginia and Berlin, Germany - so I wasn't completely wrong! The fact is that I did not enjoy this beer, while Todd thought that it was okay. As I said in the podcast in terms of taste I didn't enjoy the initial taste, I didn't enjoy the taste while drinking it, and I didn't enjoy the aftertaste! This is down to personal preference, and should not be seen as a criticism of Stone IPA. It's a strong tasting and high alcohol (6.9%) beer, that people who love highly hopped and citrus flavoured beers, should enjoy. It's not like I have a particular problem with strong beers, I particularly enjoy Belgian beers and they all seem to start at 5% or more! But taste is such an important part of beer, and usually strong alcohol beers are also very strong tasting. Which is the case here. After the podcast we also tried a couple of beers from the LAM  brewery in Kennington, check out the website if you're interested in a very unusual set of beers. Again, these beers were not to my personal preference but Todd's dad said the Pale Ale and wheat beers were ex...

In todays product podcast Jeff, Matt and Steve discuss delayed onset muscle soreness also known as DOMS  We discuss the good the bad and the ugly about DOMS and its relationship with building Muscle and how oestrogen affects it. We also answer FAQs on removing the last stubborn bit of fat, MTHFR polymorphism, Gut issues, Artificial sweeteners, and yellow, cold and numb hands.  As always this information is not designed to diagnose, treat, prevent or cure any condition and is for information purposes only - Please discuss any information in this podcast with you health care professional before making any changes to your current lifestyle.   Check out ATP Science's range of products at our online store

What is Delayed onset muscle soreness? Find out 5 common myth and facts to DOMS and ways to prevent  DOMS in this episode!  Shakeology: www.shakeology.com/willpowercoix  Free Audible Trial: http://www.audibletrial.com/WillPowerCoix Team Beachbody Shop:  https://www.teambeachbody.com/shop/-/shopping?referringRepId=1250299  FACEBOOK: http://facebook.com/willpowercoix  TWITTER: http://twitter.com/willtheboxer  INSTAGRAM: http://instagram.com/willtheboxer  SNAPCHAT: WillTheBoxer PODCAST: http://thewillpowercoixpodcast.libsyn.com/podcast  POWER BOXING & FITNESS: http://powerboxingfitness.com  

Join The Open Sky Fitness Podcast Facebook Page! That's right! We have an Open Sky Fitness Podcast group where you and everyone will have the opportunity to talk about your health and fitness goals in a safe environment. We'll be posting workouts and starting discussions about how to be strategic around finding a healthier you. Check it out!   Upcoming Open Sky Fitness Podcast Guests: Zach Bitter and Lou Schuler This Thursday, December 22nd, Rob will be interviewing two upcoming OSF Podcast guests: ultra runner, Zach Bitter, and award-winning fitness journalist and author, Lou Schuler. If you have any questions you would like to ask them, email us at rob@openskyfitness.com or devon@openskyfitness.com. You can even record you own question on the Open Sky Fitness website. Just click on the "Send Voicemail" button on the homepage. It's as easy as that! Zach Bitter Lou Schuler                       Healing from DOMS: Road to a Healthy Recovery There are a lot of different theories and beliefs around what causes our muscles to become sore and what helps or doesn't help the pain go away. Muscle recovery and soreness has been a topic in the OSF Facebook group. On this week's episode of Open Sky Fitness, Rob and Devon explain what Delayed Onset Muscle Soreness (DOMS) actually is, what might be the cause of it, and how to help your muscles recover.   Healthy Snacks: Dark Chocolate Not only has DOMS been a topic of conversation on the OSF Facebook group, but healthy snacks have been a hot topic as well. One of the best healthy snacks you can eat is dark chocolate. Yes, you read that right. Dark chocolate has amazing benefits for our bodies. Tune in as Rob and Devon share what ingredients to look for in a dark chocolate, what ingredients to avoid, and how dark chocolate can boost your overall health.   Why Dark Chocolate? Dark chocolate is a really great source of micro nutrients, vitamins, and minerals such as: Iron (good for those who are anemic) Copper Magnesium Fiber Potassium Phosphorus Zinc Selenium It also bioflavonoides which help protect you against the sun.   Best Dark Chocolate Ingredients When looking for a great, healthy dark chocolate, the ingredients should include: 85% and above amounts of cacao whether it's a butter, liquor, mask, or pastel Natural vanilla extract Low amounts of sugar Coconut butter or cream (sometimes included to make it creamier) Avoid any dark chocolate products that include: High fructose corn syrup (common in popular brands like Ghirardelli) Artificial flavorings Vanillin (the artificial version of vanilla extract) TBQ preservative Partially hydrogenated oils (aka trans fats) Soy lexatin (common in chocolate and it's a thick gummy part from soy to keep the chocolate together) If the dark chocolate includes this ingredient, make sure it says non-GMO   How much dark chocolate can you eat? Just have a square or two squares with something else like fruit (blueberries and cranberries) or yogurt or nuts for a delicious snack.  There is caffeine in chocolate so try to avoid it at night. If you eat dark chocolate with blueberries, the chemicals in the chocolate can actually help increase the fruit's antioxidant level by a large amount.   What is DOMS? Delayed Onset Muscle Soreness or DOMS is the feeling of intense soreness that you feel within 24-48 hours of working out. It peaks during the first two days and can last for about 4-5 days afterwards as the pain slowly decreases. It usually occurs after you lift heavy weights or have completed an eccentric exercise.   What Causes DOMS?   "Muscle tears are necessary to build stronger muscles, but the pain that goes with it in the training process is a trauma that your body is not used it and it has to adapt." - Rob Dionne   There are many theories behind what cause DOMS, but scientists do not have an exact answer for us. In fact, no one truly knows what causes DOMS or how to speed up the healing process. One common belief is that DOMS happens because of a build up of lactic acid in the muscle after a workout. The lactic acid blocks circulation and creates soreness. However, what most likely causes DOMS is probably the tears in the micro muscle fibers that have to be repaired. Muscle soreness really isn't a bad thing. In fact, the muscle tears  that cause us to be sore are necessary to build stronger muscles. If our muscles are not broken down from a workout, then the repair process cannot happen to build our muscles. Common causes of DOMS includes: Lifting weights Jogging Plyometrics or jump training Eccentric exercises Physical stress Metabolic stress Other forms of stress on the body   What Can Make DOMS Worse? The following can make DOMS worse and difficult for your body to heal: Dehydration Vitamin D deficiency Sleep deprivation Mental stress Emotional stress Poor nutrition Caffeine It's very common for people to have a Vitamin D deficiency. If you believe you may have this, you can take a supplement. Poor nutrition and caffeine is linked to sleep deprivation. If you drink a lot of coffee or other caffeinated beverages throughout the day, you probably won't be able to sleep and therefore your body will not be able to recover.   The Differences Between Eccentric, Concentric, and Isometric Exercises Eccentric exercises focus on lengthening the muscle in a controlled motion. As you lower the weight down from a bicep curl, you lengthen your muscle. A strong lowering motion can easily be too hard on the body. This action can over stress your muscle to the point that it can potentially tear it and cause DOMS. Concentric exercises focus on pulling and shortening the muscle. One example is a bicep curl. With each bicep curl, you are putting stress on the muscle by pulling it up and shortening it. Isometric exercises are caused by holding a position for a couple of seconds. Isometric exercises include doing a plank exercise or freezing your position during a bicep curl to keep a muscle active.   Side Effects of DOMS Side effects of DOMS includes: Pain Swelling Stiffness Soreness Muscle tenderness Strength loss Inflammation Weakness Nausea   Recovering from DOMS   "Having DOMS is like having a cold. You can't get rid of it; you just have to let it run its course. The only thing you can do is to take care of yourself during the process and make sure you're not over doing anything to prolong the recovery stage." - Rob Dionne   How long do you need to recover? It's really up to your body. If you bench press 100 lbs and go back to the gym 2 days later and you can only bench press 85, then you didn't give your body enough time to recover. You should give your body enough time to recover so that the next time you're still able to bench press 100 lbs or a bit more.   Preventing DOMS To best thing that you can do to heal DOMS is to simply prevent it from happening in the first place. To prevent DOMS, you can do two things: 1) Ease into a workout program. 2) Warm up with specific movements. Easing into a workout program Take your time easing into your workout program. It may take weeks or months for you to finally get to a point where you're comfortable with pushing your body with a cardio or weight lifting workout. Even if it's just beeen a couple of weeks or months since you've been to the gym, take your time to ease yourself rather than going at it full force. A lot of former athletes make the mistake of thinking that they can take a break from training and continue right where the left off before.  You'll still feel sore after an easy workout, but no to the point that the pain is unbearable for 4-5 days like with DOMS. Warm up with specific movements Some studies have shown that by taking the time to warm up specific muscle groups before your workout can help prevent some of the pain caused by DOMS. When you warm up, you create an elasticity in the motions. Before you get into your full workout, do a jog and do a couple of sets of super light weights (squats, bench press). Tumeric has also been shown to help with DOMS by adding it to your beverages or including it in recipes. It's been said that the body can better absorb it if pepper is mixed in. What About Stretching and Massages? Stretching is essentially doing the same thing as a massage. It can help with temporary relief and has a beneficial impact overall for your body, but it will not impact your DOMS. When you have muscle tears, tendinitis, or inflammation, stretching is not really the best thing and it can create more pain. Instead, a trigger point release is better by massaging the muscle and pining the muscle and moving it through a range of motion and releasing the pressure. Release the tension by lengthening the muscle and help improve your range of motion. Sometimes recovery just takes time and you have to be patient. DOMS is just your body adapting to your muscles recovering and growing.    Temporary Relief from DOMS There is no exact cure for DOMS, but there are several steps you can take to help give your body temporary relief from the pain. Besides massages and stretching, Ibuprofen, other NSAIDs, and icing can help take the pain away for a moment, but they cannot heal the body. In fact, ibuprofen and icing make the situation worse by stopping the healing process that happens when inflammation is trying to help heal and rebuild muscle tissue. Epsom salt baths, compression garments, and water will not help cure DOMS either. Compression garments will actually block the flow of circulation in your muscles and don't have an impact on DOMS. Water is very important to help you stay well hydrated, but will not have an affect on DOMS either. The best thing to do is try to prevent DOMS from even happening in the first place.  What if the Muscle Pain Lasts for Weeks? If your DOMS lasts for weeks, then you may have torn a muscle or have another sickness in the body such as a Vitamin D deficiency. If you've torn a muscle, it may take much longer for your body to recover. It's common to have a Vitamin D deficiency and it's recommended to take a year round Vitamin D supplement.   Start Building Your Own Workouts and Meal Plan! Download Results Tracker here! Click To Download Home Workout Templates or text the word, "lifting," to 33444 to download the templates.  Download the OSF Food Journal Now!   Have a Question or Review for Rob or Devon? We love answering questions and getting feedback from you, our listener! If you have any questions to ask us, want to share a review of the show, or tell us any suggestions for guests/topics that you think would be great to have on the show, just email Rob at rob@openskyfitness.com or Devon at devon@openskyfitness.com or you can also leave us a review at www.openskyfitness.com/review and even text OSFreview to 33444 to get the link.   What You'll Hear on This Episode 00:00 Open Sky Fitness Introduction 1:15  Opening comments with Rob and Devon 2:40  Healthy snacks: What to look for and what to stay away from with dark chocolate 16:10  DOMS: Delayed Onset Muscle Soreness 18:00  Side effects of DOMS 21:50  What causes DOMS? 24:00  Actual causes of DOMS 32:00  What doesn't help DOMS- NSAIDS, icing, and water and more 46:15  What makes DOMS worse? 51:30  What can you do to help prevent DOMS? 58:00  Closing comments with Rob and Devon 1:03:55  Open Sky Fitness Closing   RESOURCES MENTIONED DURING THE SHOW:   The Open Sky Fitness Podcast Group on Facebook Check out our upcoming guests: Ultrarunner, Coach, and 100 Mile American Record Holder, Zach Bitter and award winning author and journalist, Lou Schuler Listen to Episode no. 87 with Dr. Kelly Starrett: How to Prevent Injuries and Improve Performance Listen to Episode no. 97 with Dr. Loren Cordain: The Origin of the Paleo Diet Listen to Episode no. 112 with Dr. Jonny Bowden: Breaking Down Cholesterol and Nutrition Myths Learn more about Dr. David Nieman's research on ibuprofen  Learn more about Tim Ferriss To Download Rob’s FREE workout templates click below** Download Templates Ask Rob a Question or tell him what is working for you: Email Rob@OpenSkyFitness.com To leave a Review for Rob and the Open Sky Fitness Podcast CLICK NOW!  Ratings and reviews are extremely helpful and greatly appreciated! They do matter in the rankings of the show and I read each and every one of them. Contact our amazing sound engineer Ryan? Send him an e-mail here: info@stellarsoundsstudio.com Thanks for Listening! Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below! If you enjoyed this episode, please share it using the social media buttons you see at the bottom of the post. If you have any questions (and would like to hear yourself on the Open Sky Fitness Podcast), click on the link on the right side of any page on our website that says “Send Voicemail.” And finally, don’t forget to subscribe to the show on iTunes to get automatic updates. It’s free! Thanks for listening/reading Episode 127-  DOMS: Delayed Onset Muscle Soreness? We hope you have gained more knowledge on how to be a healthier you!

Kimera-Quah! In this episode of Quah, sponsored by Kimera Koffee (kimerakoffee.com, code "mindpump" for 10% off), Sal, Adam & Justin answer Pump Head questions about flexibility and Intermittent Fasting, the Mind Pump Crew's workout and meal schedule, delayed onset muscle soreness (DOMS) and the best approach for losing midsection fat. Have Sal, Adam & Justin personally train you with a new video every day on our new YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. Get MAPS Anabolic, MAPS Performance, MAPS Aesthetic and the Butt Builder Blueprint (The RGB Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts! Have questions for Mind Pump? Each Monday on Instagram (@mindpumpradio) look for the QUAH post and input your question there. (Sal, Adam & Justin will answer as many questions as they can)

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