Tips For Beating Post Workout Soreness (DOMS)
Nothing can ruin your enthusiasm for a new workout program faster than the pain and stiffness that sneaks up on you the day after. This delayed reaction from your muscles, known as DOMS or delayed onset muscle workout soreness, has affected almost all of us at one time or another. While there is no sure-fire cure or prevention for DOMS, here are a few tips to help reduce your symptoms next time you hit the gym
DOMS is thought to be a result of micro tears in the muscle tissues during eccentric exercises in particular. While DOMS is not a sign of a serious injury and usually goes away on its own within 48 hours, it can be very uncomfortable and be a deterrent to continue exercising. It can also leave you at a higher risk of injury, and for athletes who are competing in a tournament and need to recover quickly, DOMS can be particularly problematic.
By taking the time to let your muscles warm-up, your muscles can operate at maximum flexibility and reducing the tension on muscle tissues during exercise. A cool-down allows effective blood flow to muscles after exercise, so that any waste products such as lactic acid and calcium can flow back into the bloodstream rather than staying in the muscle tissues.
Get a Professional Massage or use a foam roller
By massaging tight and sensitive muscles, you can improve blood flow and promote tissue healing and reduce pain. Both Massage Therapy and foam rolling can help to relax tight muscles and enhance tissue recovery in the first 24-48 hours.
Keeping hydrated allows your body to remove waste, stay flexible, and help tissues heal optimally. The trick is to maintain hydration throughout your day, not just when it’s time to exercise. It’s also essential not to wait until you are thirsty, as you could also already dehydrated at this point.
Other advice includes gentle exercise, such as 20 minutes on a stationary bike, and mild stretching. If you are particularly brave, ice baths have recently been shown to have mild benefits in pain reduction and ingesting caffeine before exercise has been shown to reduce Delayed Onset Muscle Soreness (DOMS), however it is important to consult your GP first to ensure this is a safe option for you.
Shelbourne Physiotherapy, Pilates & Massage is a locally owned health company with locations in beautiful Victoria & Saanich, British Columbia. Our clinics offer Physiotherapy, IMS (Intramuscular Stimulation) & Dry Needling, Kinesiology, Athletic Therapy, Exercise Rehabilitation, Massage Therapy, Sports Rehabilitation, Pelvic Floor Pilates Classes and Research, Post-Operative Rehabilitation, Vestibular, Dizziness & Balance Rehabilitation, Women’s health (peri-partum and incontinence), Acupuncture, Hydrotherapy, Scoliosis Treatment, Clinical Osteofit Classes, Osteoporosis Treatment, Aquatherapy, Pool Therapy, Real Time Ultrasound, Arthritis and Osteoarthritis Treatment, Electrical Modalities, Pelvic Floor Physio, Pelvic Pain Physiotherapy, Incontinence Treatment, Thoracic Ring Approach Physiotherapy Treatment, Sports Physiotherapy, Chronic Pain Treatment, Shockwave Therapy (ESWT), Aquatic Therapy, Yoga, Yogalates, Saanich Physiotherapy, Polestar Pilates, Stott Pilates, Clinical Pilates, Scoliosis Treatment, Kinetic Link Training KLT and Custom Knee Bracing, Physiocanhelp.ca.
Our clinics are approved providers for WorksafeBC (WCB) Physiotherapy and ICBC Physiotherapy, Kinesiology & Rehabilitation. We are proud members of the Canadian Physiotherapy Association (CPA), the Canadian Academy of Manipulative Therapy(CAMPT), Sport Physiotherapy Canada, SportmedBC, British Columbia Association of Kinesiologists (BCAK), Canadian Society for Exercise Physiology (CSEP), Vestibular Disorders Association, ISST International Schroth 3D Scoliosis Therapy, International Society for Medical Shockwave Treatment (ISMST), Think Local Victoria, Canadian Federation of Independent Business(CFIB), the Orthopaedic Division of the CPA and the Physiotherapy Association of British Columbia (PABC) We have a clinic located in Saanich
Shelbourne Physiotherapy staff provide clinical instruction at our Victoria Clinic for students in the UBC Faculty of Medicine. We are an accredited facility for UBC Dept. of Physical Therapy Student Practicums.
Our Saanich & Victoria Physiotherapy clinics are modern and provide a relaxed healing atmosphere with private rooms available. Many Physiotherapy clinics in Victoria work out of a single room or a basement that does not offer the equipment, resources or space to help you recover properly. Our convenient locations make our clinics easy to access from all the neighbourhoods of Victoria, Saanich, Esquimalt and Oak Bay such as Dockside Green, Fairfield, James Bay, Oaklands, Fernwood, Harris Green, Jubilee, Hillside Quadra, Gonzales, Rockland, Gordon Head, Cadboro Bay, Uplands, Downtown Victoria, Cordova Bay, Arbutus, Camosun College Lansdowne Campus and the Songhees. We offer appointment times ranging from 7:00AM to 7:00PM for your convenience.Our Multidisciplinary Health Clinic is located right across the street from the Hillside Shopping Centre. we share a building with the Shelbourne Medical Centre which has a walk in clinic and many great General Practitioners.
We are a friendly, local Victoria & Saanich owned and community based health company designed to meet your individual needs. Our mission is to provide Physiotherapy and related services to the communities of Victoria, Saanich, Oak Bay, Victoria West and Esquimalt and help keep these residents active and healthy. We strive to creatively and professionally maximize client functioning and promote life-long wellness.
Our experienced and dedicated Health Care Professionals include Victoria & Saanich Physiotherapists Penny Salmas, Jennifer Kolot, Mark Gottfried, Christine Carrat, Nicole Gill, Mohsen Mirzaie, Meena Sran, Phil Lawrence, Jessica Shave, Cody McEvay, Kathy Murdoch, Ruan Le Roux, Nina Bai, Seung Bai, Kira Crover, Sarah Hubbs, Mary-Anne Levson, Ignacio Parodi, Hilary Beck, Ignacio Parodi and Blair Braz. Our experienced Victoria BC Kinesiologists include Kira Crover, Heidi Nottelman, Our experienced Victoria & Saanich BC Registered Massage Therapists include Taryn Krizan, Selena Curvelo, Jennifer Koebernick, Kathy Pantalon, T’airah Bowker RMT, Molly Scott, Jessica Bundy RMT, Laura Jones and Rebekah Neubert. Our Victoria Athletic Therapists are Tegan Johnson and Cheryl Mah. Our Certified Victoria Pilates and Yoga Instructors include Chantelle Shah-Poulin, Lisa Hostman, Danielle O’Reilly, Stephanie Cadman & Chris Csak,