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Muscle Soreness Be Gone!
We have all been there: The music is blaring, the workout is challenging, you're having the time of your life! You walk out of the gym feeling exhilarated and “pumped up”! However the next day, you're singing a different tune! It hits you like a ton of bricks! You're sore as hell, in fact you can't even bare to sit down and every slight touch makes you cringe. OUCH! Welcome to Muscle Soreness: A common place for most fitness enthusiasts! However this rather unpleasant event may be alleviated with a little understanding and care. So let me walk you thru some Muscle Soreness Pathophysiology and give you a few pointers, in making your Muscle Soreness, well... less of a pain!
Delayed onset muscle soreness (DOMS) describes a phenomenon of muscle pain, muscle soreness or muscle stiffness that is felt 12-48 hours after exercise, particularly at the beginning of a new an exercise program, after a change in sports activities, or after a dramatic increase in the duration or intensity of exercise. This muscle pain is a normal response to unusual exertion and is part of an adaptation process that leads to greater stamina and strength as the muscles recover and build hypertrophy). This sort of muscle pain is not quite the same as the muscle pain or fatigue you experience during exercise. This delayed pain is also very different than the acute, sudden pain of and injury such as muscle strains and sprains, which is marked by an abrupt, specific and sudden pain that occurs during activity and often causes swelling or bruising. The delayed soreness of DOMS is generally at its worst within the first 2 days following the activity and subsides over the next few days. Delayed onset muscle soreness is quite common and quite annoying, particularly for those beginning an exercise program or adding new activities. A beginning exerciser who bikes 10 miles, followed by push-ups and sit-ups is likely to experience muscle pain and soreness in the next day or two.
Delayed onset muscle soreness is thought to be a result of microscopic tearing of the muscle fibers. The amount of tearing (and soreness) depends on how hard and how long you exercise and what type of exercise you do. Any movement you aren't used to can lead to DOMS, but eccentric muscle contractions (movements that cause muscle to forcefully contract while it lengthens) seem to cause the most soreness. Examples of eccentric muscle contractions include going down stairs, running downhill, lowering weights and the downward motion of squats and push-ups. In addition to small muscle tears there can be associated swelling in a muscle which may contribute to soreness.
So does anything work to reduce delayed-onset muscle soreness? Nothing is proven effective, but some people have found the following advice helpful, but it's best for an individual to try a few things to see what works for them. Ultimately, best advice for treating DOMS is to prevent it in the first place. Here are some tips for dealing with soreness after exercise:
Delayed Onset Muscle Soreness - Prevention While DOMS is common and annoying, it is not a necessary part of exercise. There are many things you can do to prevent, avoid and shorten the duration of DOMS:
Certain muscle pain or soreness can be a sign of a serious injury. If your muscle soreness does not get better within a week consult your physician.
Bounce back faster from a training injury with massage therapy! (Back to top) Massage therapy is the healing process by which the soft tissue of the body is manipulated by the hands of a trained therapist. Soft-tissue therapy includes the skin, muscles, tendons, ligaments, and the capsules that encase the various joints of the body. Massage is a therapeutic technique that has been employed for many centuries in a number of cultures. Modern massage therapy has significant aspects in common with traditional Chinese medicines, including acupuncture and the use of various herbal remedies and the application of poultices, with the most important being that it is a proven aid to the enhancement of a number of physical functions. Massage therapy is directed to a number of separate but related physical purposes. Injured muscles can be effectively manipulated to deliver pain relief in the affected areas; tight or contracted muscles can be relaxed through the application of various levels of manual pressure, especially when the muscles have been subjected to the stresses of athletic competition and training. The various massage techniques are effective in stimulating blood flow in the body. Massage is also useful in improving the function of the lymphatic system and the central nervous system. Massage therapy is also employed for the purpose of relaxation. Stress is created in a number of circumstances for an athlete, both as a direct result of the production of the hormone adrenaline when the body perceives itself confronted by exciting circumstances, and indirectly through the accumulated effect of stressful circumstances. Diverse and critical functions such as heart rate, immune system, and the digestive tract are all adversely impacted by stress. There are well over 50 different defined techniques used in the various applications of massage therapy. Many of these techniques are used in combination. Four common forms of massage therapy used to assist in the resolution of athletic injuries include:
Athletes seeking the benefit of massage therapy, no matter what type, will often receive the benefit of fascial techniques. These are manipulations that are intended to focus on the fascia, the general term for the connective tissues located at the joints throughout the body. In this context, the fascia may include cartilage, ligaments, tendons, and muscles in the vicinity of the joint. A well-known fascia problem experienced by athletes is plantar fasciitis, where the connective band between the heel and the forefoot under the arch of the foot becomes inflamed. The illiol band between the hip and the knee joint is another connective tissue that may become stressed in athletic activity. It is a testament to the legitimacy of massage as a therapeutic technique that many elite-level athletic organizations and individual athletes regularly undergo massage therapy. Many teams have a full-time athletic therapist on their staff, whose focus is as much injury prevention as it is therapy. In many jurisdictions, massage therapists are a part of a larger regulated industry, where formalized training and licensing are mandatory.
Low back strain (Back to top) What is a low back strain or lumbar sprain?
As said earlier, most back pain is caused by a muscle strain or ligament sprain. However, there are serious conditions that require more immediate treatment. If you are unsure of the cause of your symptoms, you should be evaluated by a physician.
The spine is supported by large muscles called the paraspinal muscles. These muscles both support the spinal column as well as the weight of the upper body. The five lumbar vertebrae are connected by tough ligaments that help to maintain the position of the spinal column. These muscles, ligaments, and bones all work together to provide control and strength for nearly all activities. The lumbar spine and its muscles are needed for most all movements and activities. For this reason, the lumbar spine is prone to injury, and when an injury has been sustained, we are prevented from performing many activities. What are the symptoms of a low back injury?
When the lumbar spine is strained or sprained, inflammation of the soft-tissues results. This inflammation causes pain and can cause muscle spasm. People are often surprised at how painful and debilitating a lumbar strain or sprain can be--these are not small injuries. They often force patients to remain in bed for a day or two, and can cause intermittent symptoms for weeks. That said, over 90% of patients are completely recovered from an episode of lumbar muscle strain or sprain within one month.
Good question! We do know some factors that tend to influence the development of this type of problem, but often these symptoms strike in unexpected situations. Most commonly, patients who develop a lumbar strain or sprain are doing an activity that places their back at risk. This may be a sudden forceful movement, lifting a heavy object, or twisting the back in an unusual manner. Knowing how to properly lift can help to prevent many back injuries. Some well known factors that contribute to low back pain include:
If you have persistent problems with your lumbar spine, consider these issues. If you smoke, are overweight, or do not perform regular back strengthening exercises, then you have steps that you can take to help control your symptoms. Treatment of a lumbar muscle strain is important to understand. Once you know the cause of your symptoms, you can proceed with treatment. It is important that if you are not sure of the cause of low back pain, that you are evaluated by a physician. There are low back conditions that require immediate treatment. Step 1: Rest
Step 3: Physical Therapy/Exercises
Step 4: Further Evaluation
Why do I need massage therapy? (Back to top) There are numerous benefits to Swedish massage for all people and particularly athletes. Dilation Of Blood Vessels Swedish massage helps to dilate the blood vessels, which improves circulation, which is necessary for flushing out toxins that exist throughout the body (lactic acid) that can cause problems such as swelling and muscle soreness. Swedish massages assist in this process by improving muscle tone and helping to prevent fatigue and muscular atrophy which could result in injury. Injury is commonly caused by fatigued muscles that have become shortened (that is, tightened and strained). This type of massage has been known to actually lengthen the muscle, which reverses this problem. (APC CLASS NOTES)
Injury prevention is imperative for athletes. Massage helps the individual to be conscious of how their body functions and what restrictions it may have. It is also very important for athletes to keep their body cleansed of impurities, thus Swedish acts as a mechanical cleanser, by stimulating lymph circulation and quickening waste and toxic elimination. As we all know, when a muscle is pushed too hard without enough water, muscle spasms can occur. Massage works to relax muscle spasms and gives a relief of tension, while also provides natural recovery to the body. After an intense workout, the body is depleted of essential amino acids, such as L-Glutamine. Massage can offset this depletion as well as boost the immune system. Athletes know that it is vital that they stay in optimal health so they can continue to train. To become sick and have to stop training for even three days can be detrimental to an athlete and their workout regimen. This massage provides support for the individual, not just on a physical level but on a psychological level as well. The massage helps to stimulate a chemical reaction in the body that reduces the opportunity for the body susceptibility to colds and slower recovery time.
One of the most popular reasons to schedule a massage is to relieve the amount of tension and stress that one may feel. This includes athletes! Training is difficult and requires an enormous amount of dedication and hard work. The actual event that the athlete is participating in can push their stress level to the max which can actually lessen their performance. This is where massage comes in as a necessary tool. By allowing the mind to relax and release inner tension, the body follows along. From my own personal experience, having a massage prior to an athletic event has not only made me feel less anxious, but it has also made me aware that I have an edge on the rest of my competitors.
Pre-event massage helps to enhance performance, reduce tense muscles, augment flexibility and awareness, and also as injury prevention. (Salvo, 571) Massage can actually boost confidence levels because of a better outlook on body image, which is very important to all people but especially those who are faced with competition. The body has the tendency to get so worked up from all the exercising and dieting that it can forget to relax, just as you forget to relax. Massage is beneficial for this reason because it allows the body to just chill out for a while and try to recover. Benefits Of Swedish Massage
From the most seasoned athlete to the weekend warrior, regular massages complement training in ways that are physical, physiological and psychological Although massage may often be perceived as a luxury, Massage done correctly may in fact be extremely useful in the treatment and prevention of training injuries. Read on to learn more on how massage may be of benefit to you help you safely reach your training goals. PHYSICAL IMPACT Assists Muscle Recovery Tight or damaged muscle will squeeze blood out like a sponge, depriving the tissues of vital nutrients and energy needed for repair. Pumping, a stroking movement, helps to increase blood flow by sucking fluid through blood and lymph vessels. By increasing the pressure in front of the stroke, a vacuum is created behind, increasing blood circulation. Deep massage causes the pores in tissue membranes to open up, allowing fluids and nutrients to permeate the tissue more easily. This helps removes waste products like lactic acid and encourage the muscles to take up oxygen and nutrients to help them mend.
Massage can help break down internal scar tissue caused by injury or trauma. This is important because the areas that it effects including muscles, tendons and ligaments become inflexible and prone to injury and pain. Internal scar tissue is scar tissue which forms inside the body. You may also have heard this type of tissue referred to as 'internal adhesion' or' adhesions ( note: an adhesion is a bond that connects two structures which weren't previously joined. An example of this in terms of weight training overuse injuries would simply be fascia that has adhering to muscle tissue, as a result of a strain or any inflammatory condition. Such adhesions will prevent proper blood permeation (consequently diminish blood nutrient delivery). Scars are the body's response to injury. When the body is injured, it attempts to repair the injured site as quickly as possible. With a mild injury, the body may be able to restore the tissue to its previous state. Massage is often helpful when the scar tissue involves muscles, tendons, ligaments or joints that are damaged in some type of accident. The soothing motion of massage can help relax the muscle groups involved and help restore function to any nerves that may have sustained injury, and although changes to the scar tissue may take time to notice, the patient will begin to experience greater range of mobility and less stiffness ( and less pain) in the area of the scarring as the treatments begin to take effect. In some cases however, the best treatment for scar tissue may be to undergo surgery in order to remove the accumulation of tissue. This approach is generally considered the last resort, when it has been determined that no other treatment will successfully clear out the scar tissue, and is more prevalent in cases where scarring surrounds a tendon or ligament, or is the result of torn muscles. Techniques used to optimize Training Results Hard training can make tissues hard and inelastic (note: this happens as weight training causes Golgi Tendon Organs ( comprised within muscle tissue to signal the nervous system to hold more tension in a muscle that was lacking tone) and can hold you back from seeing the results you deserve. Massage helps reverse this damage by stretching the tissues. Bundles of muscle fibers are stretched lengthwise as well as sideways. A therapist may stretch the sheath or fascia that surrounds the muscles, which also helps to release pressure and tension. This is tissue that cannot be stretched by conventional methods on your own. Effective techniques serving to adequately stretch muscle tissue include: Myofascial Release ( MFR) and Proprioceptive neuromuscular facilitation (PNF) Stretching. MFR is a form of soft tissue therapy used to treat somatic dysfunctions often accompanied by pain and restricted range of motion. This is accomplished by relaxing contracted muscles, increasing circulation, increasing venous and lymphatic drainage and by stimulating the stretch reflex of muscles and overlying fascia. The fascia is the soft tissue component of connective tissue, which provides support and protection for most structures in the body, including muscle. Over time, soft tissue may shorten or become restricted as a result of disease or infectious agents, overuse, trauma or inactivity, and may result in pain, muscular tension causing restricted blood flow. The irritated fascia will cause local inflammation, and chronic inflammation may result in fibrosis (thickening of the connective tissue), which in turn will cause pain and irritation. The end result of this unfortunate chain of events may be reflexive muscular tension which in turn, will cause further more inflammation. In this way, the cycle creates a positive feedback loop which may result in schema (completely blocked blood flow! Nope! Not kidding!) and somatic dysfunction even in the absence of the original offending agent. Myofascial techniques aim to break this cycle through a variety of methods (generally techniques often involving the forceful torquing and bending of tissue) acting on multiple stages of the cycle. PNF Stretching (Proprioceptive Neuromuscular Facilitation) is often a combination of passive stretching and isometric contractions. PNF is often used in addition to daily stretching regimes and its aim is generally to allow the participant to make quick gains in range of motion, usually improving athletic performance. PNF promotes better range of motion, injury prevention, Biomechanics and reduces muscular fatigue, and is practiced by Massage Therapists, Chiropractors, Occupational Therapists, Physiotherapists as well as athletic trainers and coaches. Muscle does not lose its pliability, however.. training involves the contraction and shortening of a muscle, in order to move a joint, and as explained earlier GTO ( one of the sensory neurone inside muscle cells) will emit a signal to the brain to hold more tension in a muscle that was lacking in tone, and without proper stretching, the muscle will simply adapt to its shorter, contracted shape. You notice this overtime you have had a seriously challenging workout, and feel "stiff" afterwards. PHYSIOLOGICAL/ PHYSICAL/PSYCHOLOGICAL IMPACT AND BENEFITS OF MASSAGE
You have likely already been told by many that muscular and skeleton alignment often become compromised by muscular imbalance (contracted muscles can pull bones out of alignment). Through direct pressure, massage affects the muscles and connective tissues in the body, lessening stiffness in the muscles, tendons and ligaments and increasing mobility. Also, massage assist in the maintaining the health of your joints thru direct joint manipulation encouraging the flow of joint fluid which nourishes the joints.
One of the greatest benefits of massage is of course, relaxation. Massage helps bring a sense of well-being to the body. It is not known exactly why or how massage encourages relaxation, however some speculate that massage triggers the body's parasympathetic nervous system, which encourages the body's restorative processes (resting and digestion). Thru parasympathetic firing, muscle tension is decreased as the heart rate slows down while the fight or flight response (sympathetic nervous system firing) is reversed. Also, mechanoreceptors sensing heat (of the therapist's hands or of a heating pad), stretching increased circulation are all elements contributing to the relaxation effect of massage, which can as we know, counter anxiety and stress. Conversely, massage can also bring about an invigorating effect on the entire nervous system ( due to improved circulation and nutrition), depending on the type of treatment and techniques used. Massage will have therefore have a biofeedback effect from the body to the mind, giving the mind more information as to where tension is being held within the body, and will have a normalizing effect on the Sympathetic and Parasympathetic division of the Autonomic Nervous System, encouraging the body to let go of the tension it may hold in its tissues. Massage releases spasms of tissue surrounding the spinal cord which can in turn take the strain off nerves, and can be effective in pain control by effecting the release of endorphins. In Conclusion, although massage may not provide a magic bullet, regular massage will surely be greatly complementary to you training goals, helping you maintain optimal tissue and bone/joint health. Be sure to book with your favourite massage therapist regularly in order to reap the rewards of this great therapeutic modality.. and training aid!
Sports Massage Therapy (Back to top) Sports massage is a form of massage which is growing in popularity. It is used by athletes, both professional and amateur, as well as many non-sporting individuals due to its many benefits. A regular sports massage can help prevent injury by improving the condition of the muscles . A good massage therapist can identify muscle tightness, trigger points and scar tissue which if left untreated may lead to injury. Therapists should have a thorough understanding of the anatomy and physiology of the human body, in order to provide an effective treatment. Most have undertaken a sports massage qualification, although it is also a skill taught in courses such as sports therapy, physiotherapy and sports rehabilitation. Sports massage can be used in the treatment of specific injuries, such as hamstring strains, as well as to help correct muscle imbalances, overuse and postural issues. It is these issues which should be corrected in order to prevent future injuries and improve the efficiency of our muscles and so enhance our performance.
Sports massage should play an important part in the life of any sportsman or woman whether they are injured or not. Massage is essential for optimum treatment of certain injuries, as well as preventing future injuries. The benefits are physical, physiological and psychological.....benefits of massage
When is sports massage dangerous? What conditions prevent you from having massage. It may seem a simple thing but massage performed on the wrong person at the wrong time can make sports injuries worse, cause damage to your health or worse! Check out in more detail contraindications to massage. Specific Massage for specific injuries Sports massage can be used to treat specific injuries including:
The more common injuries seen in cycling are either overuse problems due to the poor set up of bike to cyclist, or because the training is one dimensional and the athlete does not incorporate other elements necessary for developing their all round fitness.
Most of the conditions listed below are related to overuse/overtraining. An overall remedial approach would be to decrease the amount and type of training. Other changes need to include a stretching regime and an increase in rest days. As noted previously, the bikes set up needs to be taken into account as well.
This is related to overtraining, in particular working the area of the gluts. Piriformis is an external hip rotator, and if overstressed can build in size to the point of putting pressure on the sciatic nerve, causing pain or numbness down the leg or in the hip. Other factors that need to be taken into consideration are postural and biomechanical behaviours as well as the set up of the bike.
Accurate diagnosis is key, immediate treatment if acute is to apply R.I.C.E.
It is a chronic overuse of the tendon which crosses the posterior portion of the ankle joint. Further recommendations are to stop speed and hill training, and to include remedial massage techniques to increase length and decrease tension of the tendon.
Usually speed and efficiency is the prime reason for the setup of the athletes bike, it is quite different from the more casual rider, who is not entering a triathalon or duathalon. The basis for their set up is more likely geared towards comfort. In both cases it is vitally important that the set up is appropriate and does not unduly stress areas of the body. Whether you are just starting out or have been cycling for years, the right set up for your body type and particular discipline is essential to remaining injury free. There are a vast range of bikes such a mountain bikes, road bikes, and hybrids. The appropriate position is based on the body parts that make contact with the bike. The three points that determine this are the hands, feet and seat. The relative position of each of these will affect the efficiency and comfort of the bike. |
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