Tips for Post-Workout Recovery

Post-workout muscle soreness (pain and stiffness that peaks 24–72 hours post-workout), also known as delayed-onset muscle soreness (DOMS), is a mostly normal after-effect of exercise or exertion.  DOMS is less related to the intensity of a workout, and more attributable to the “newness” or variety of movement.  New and different exercises, drills, and movement patterns seem to have greater potential to induce post-exercise soreness than familiar exercises, even at higher intensity levels.

And, while experts agree that there’s nothing you can do to completely alleviate post-workout soreness, there are some strategies that may improve treatment and recovery of sore muscles — before, during, and after your workout.

Here’s a resource titled, Fuel Your Sore Muscles, that provides some insight and tips for managing post-exercise soreness.

Additionally, it’s important to remember that rest is a vital component of the muscle- and strength-building process.  Sore muscles need time to heal and recover.

Your thoughts?

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Tips for Post-Workout Recovery

Post-workout muscle soreness (pain and stiffness that peaks 24–72 hours post-workout), also known as delayed-onset muscle soreness (DOMS), is a mostly normal after-effect of exercise or exertion.  DOMS is less related to the intensity of a workout, and more attributable to the “newness” or variety of movement.  New and different exercises, drills, and movement patterns seem to have greater potential to induce post-exercise soreness than familiar exercises, even at higher intensity levels.

And, while experts agree that there’s nothing you can do to completely alleviate post-workout soreness, there are some strategies that may improve treatment and recovery of sore muscles — before, during, and after your workout.

Here’s a resource titled, Fuel Your Sore Muscles, that provides some insight and tips for managing post-exercise soreness.

Additionally, it’s important to remember that rest is a vital component of the muscle- and strength-building process.  Sore muscles need time to heal and recover.

Your thoughts?

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We provide motivated athletes with a simple, customized training plan to help them improve performance and reduce injury risk.

Caffeine Reduces Post-Exercise Muscle Soreness

There is considerable documentation touting the beneficial effects of caffeine on aerobic activity and resistance training performance.  Less, however, is known about caffeine’s effect on post-exercise muscle soreness.

A recent study in the Journal of Strength and Conditioning Research examined the effects of caffeine on delayed onset muscle soreness (DOMS).  In the study, individuals who ingested caffeine one hour before resistance training reported that this strategy “resulted in significantly lower levels of soreness on day 2 and day 3,” compared with individuals who did not ingest caffeine prior to working out.  (Hurley, et.al.)

The study corroborated previous findings that caffeine ingestion immediately before resistance training enhances performance.  “A further beneficial effect of sustained caffeine ingestion in the days after the exercise bout is an attenuation of DOMS.  This decreased perception of soreness in the days after a strenuous resistance training workout may allow individuals to increase the number of training sessions in a given time period.”

Get STRONGER, Get FASTER!

Your thoughts?

Does Postexercise Muscle Soreness Indicate Training Effectiveness?

Delayed Onset Muscle Soreness (DOMS) is a common side effect of exercise, especially with unfamiliar, vigorous, high-intensity training.  Many athletes consider DOMS to be a valid indicator of training quality and effectiveness.

DOMS is probably caused by inflammation resulting from micro-tears in muscle and connective tissue that occur during exercise.  Usually, soreness begins about 6-8 hours after exercise, and can last 2-3 days.  There is no significant documentation supporting a gender-related difference in DOMS.

Since we know that these micro-tears are the stimulus for muscle growth — provided adequate time for rest, recovery, and regeneration — there is probably some theoretical basis to support such damage resulting in subsequent muscle growth.

Although postexercise soreness (stiffness) may be a valid indicator of  — and stimulus for — muscle growth, it is important to differentiate between DOMS and Exercise-Induced Muscle Damage (EIMD).  Sharp muscle and/or joint pain may be an indicator of a more serious problem, especially if it is accompanied by considerable edema and swelling, and persists for more than a few days.

Challenge yourself in the weight room (court, field, track, etc.), but your workout should be gradually (and realistically) progressive.  Keep your increases in intensity incremental, consistent, and steady.

Get STRONGER, Get FASTER!

Your thoughts?

Compression Garments and Their Effects on Exercise Performance and Recovery

Companies like Under Armour have revolutionized the compression garment industry.  And it has gone way beyond functionality, as this attire has become interwoven into our fashion culture.  Over the past several years, researchers have studied the use of compression garments to determine their potential effects on exercise performance and recovery.

The theory behind these products is that the compression they provide improves/increases circulation, which, in turn, enhances performance and recovery (keep in mind medical compression stockings have been used in the treatment of poor venous blood flow for more than 50 years).

Compression garments speed recovery through direct compression and improved muscle oxygenation. Wearing these garments after exercise has been shown to virtually eliminate delayed onset muscle soreness (DOMS) and has shown real improvements in muscle recovery.

Recent research with athletes has shown that compression garments may provide ergogenic benefits (enhancing physical performance) for athletes during exercise by positively influencing psychological factors. Research has also shown that compression garments may promote enhanced recovery during periods following strenuous exercise.  Other investigations have suggested that the use of compression garments during recovery periods may reduce the symptoms associated with delayed onset muscle soreness.

Although there have been limited investigations linking the influence of compression garments on athletic performance, it appears the use of compression garments may have a positive effect on athletes during exercise and during recovery periods following exercise. To date, no studies have reported negative effects on exercise performance, and so the use of compression garments may provide a useful training tool for athletes across a wide variety of sports.

Ultimately, it appears that compression clothing is an effective recovery strategy following exercise-induced muscle damage.

Get STRONGER, Get FASTER!

Your thoughts?

Post-Workout Recovery and Performance

“Rapid recovery between workouts is important for optimal training.  Short-term recovery from competition for competitive athletes is a major focus for athletes and their coaches.  Short-term recovery is a key factor for better performance.” (Enhancing Short-Term Recovery After High-Intensity Anaerobic Exercise; Al-Nawaiser, Ali, M., et.al.; Journal of Strength and Conditioning Research)

Post-workout muscle soreness (pain and stiffness that peaks 24–72 hours post-workout), also known as delayed-onset muscle soreness (DOMS), is a mostly normal after-effect of exercise or exertion.  DOMS is less related to the duration and intensity of a workout, and more attributable to the novelty (“newness”) or variety of movement.  New and different exercises, drills, and movement patterns seem to have greater potential to induce post-exercise soreness than familiar exercises, even at higher intensity levels.

And, while experts agree that there’s nothing you can do to completely alleviate post-workout soreness, there are some strategies that may be helpful to protect performance, according to a Journal of Strength and Conditioning Research study. (Al-Nawaiser, Ali M., et.al.)

The study examined the effects of antioxidant vitamins, ibuprofen, cold water submersion, and whey protein administered simultaneously on short-term recovery.

Power output, Creatine kinase (a marker of muscle damage), muscle soreness, and rated perceived exertion were measured after 24 hours.

According to the authors, “Treatment was helpful in protecting performance, but this was apparently not due to reduced muscle soreness or damage.”

Given this information, we may need to re-think the rationale for post-workout recovery: Less as a means to reduce soreness, and more as a way to protect performance.

Additionally, it’s important to remember that rest is a vital component of the muscle- and strength-building process.  Sore muscles need time to heal and recover.

Get STRONGER, Get FASTER!

Your thoughts?

Tips for Post-Workout Recovery

Post-workout muscle soreness (pain and stiffness that peaks 24–72 hours post-workout), also known as delayed-onset muscle soreness (DOMS), is a mostly normal after-effect of exercise or exertion.  DOMS is less related to the intensity of a workout, and more attributable to the “newness” or variety of movement.  New and different exercises, drills, and movement patterns seem to have greater potential to induce post-exercise soreness than familiar exercises, even at higher intensity levels.

And, while experts agree that there’s nothing you can do to completely alleviate post-workout soreness, there are some strategies that may improve treatment and recovery of sore muscles — before, during, and after your workout.

Here’s a resource titled, Fuel Your Sore Muscles, that provides some insight and tips for managing post-exercise soreness.

Additionally, it’s important to remember that rest is a vital component of the muscle- and strength-building process.  Sore muscles need time to heal and recover.

Get STRONGER, Get FASTER!

Your thoughts?

Caffeine Reduces Post-Exercise Muscle Soreness

There is considerable documentation touting the beneficial effects of caffeine on aerobic activity and resistance training performance.  Less, however, is known about caffeine’s effect on post-exercise muscle soreness.

A recent study in the Journal of Strength and Conditioning Research examined the effects of caffeine on delayed onset muscle soreness (DOMS).  In the study, individuals who ingested caffeine one hour before resistance training reported that this strategy “resulted in significantly lower levels of soreness on day 2 and day 3,” compared with individuals who did not ingest caffeine prior to working out.  (Hurley, et.al.)

The study corroborated previous findings that caffeine ingestion immediately before resistance training enhances performance.  “A further beneficial effect of sustained caffeine ingestion in the days after the exercise bout is an attenuation of DOMS.  This decreased perception of soreness in the days after a strenuous resistance training workout may allow individuals to increase the number of training sessions in a given time period.”

Get STRONGER, Get FASTER!

Your thoughts?

Does Postexercise Muscle Soreness Indicate Training Effectiveness?

Delayed Onset Muscle Soreness (DOMS) is a common side effect of exercise, especially with unfamiliar, vigorous, high-intensity training.  Many athletes consider DOMS to be a valid indicator of training quality and effectiveness.

DOMS is probably caused by inflammation resulting from micro-tears in muscle and connective tissue that occur during exercise.  Usually, soreness begins about 6-8 hours after exercise, and can last 2-3 days.  There is no significant documentation supporting a gender-related difference in DOMS.

Since we know that these micro-tears are the stimulus for muscle growth — provided adequate time for rest, recovery, and regeneration — there is probably some theoretical basis to support such damage resulting in subsequent muscle growth.

Although postexercise soreness (stiffness) may be a valid indicator of  — and stimulus for — muscle growth, it is important to differentiate between DOMS and Exercise-Induced Muscle Damage (EIMD).  Sharp muscle and/or joint pain may be an indicator of a more serious problem, especially if it is accompanied by considerable edema and swelling, and persists for more than a few days.

Challenge yourself in the weight room (court, field, track, etc.), but your workout should be gradually (and realistically) progressive.  Keep your increases in intensity incremental, consistent, and steady.

Get STRONGER, Get FASTER!

Your thoughts?

Compression Garments and Their Effects on Exercise Performance and Recovery

Companies like Under Armour have revolutionized the compression garment industry.  And it has gone way beyond functionality, as this attire has become interwoven into our fashion culture.  Over the past several years, researchers have studied the use of compression garments to determine their potential effects on exercise performance and recovery.

The theory behind these products is that the compression they provide improves/increases circulation, which, in turn, enhances performance and recovery (keep in mind medical compression stockings have been used in the treatment of poor venous blood flow for more than 50 years).

Compression garments speed recovery through direct compression and improved muscle oxygenation. Wearing these garments after exercise has been shown to virtually eliminate delayed onset muscle soreness (DOMS) and has shown real improvements in muscle recovery.

Recent research with athletes has shown that compression garments may provide ergogenic benefits (enhancing physical performance) for athletes during exercise by positively influencing psychological factors. Research has also shown that compression garments may promote enhanced recovery during periods following strenuous exercise.  Other investigations have suggested that the use of compression garments during recovery periods may reduce the symptoms associated with delayed onset muscle soreness.

Although there have been limited investigations linking the influence of compression garments on athletic performance, it appears the use of compression garments may have a positive effect on athletes during exercise and during recovery periods following exercise. To date, no studies have reported negative effects on exercise performance, and so the use of compression garments may provide a useful training tool for athletes across a wide variety of sports.

Ultimately, it appears that compression clothing is an effective recovery strategy following exercise-induced muscle damage.

Get STRONGER, Get FASTER!

Your thoughts?