We do a lot of work in the mornings. New folks and Veterans alike are bound to feel a little tweak, a little tightness, inflammation or over-exertion at some point or another. It’s the nature of being active. You are going to feel sore and you may even find it hard to move some muscles, especially if you have never worked out before. But there is a difference between being sore and being injured.
Sore? More sore 2 days after a workout than immediately after? That’s typical. It’s called Delayed Onset Muscle Soreness or “D.O.M.S.”. From the following article:
When you find yourself sore after a tough workout, try these methods to deal with your discomfort. Although not all are backed up with research, many athletes report success with some of the following methods.
- Use Active Recovery. This strategy does have support in the research. Performing easy low-impact aerobic exercise increasing blood flow and is linked with diminished muscle soreness. After an intense workout or competition, use this technique as a part of your cool down.
- Rest and Recover. If you simply wait it out, soreness will go away in 3 to 7 days with no special treatment.
- Try a Sports Massage. Some research has found that sports massage may help reduce reported muscle soreness and reduce swelling, although it had no effects on muscle function.
- Try an Ice Bath or Contrast Water Bath. Although no clear evidence proves they are effective, many pro athletes use them and claim they work to reduce soreness.
- Use R.I.C.E., the standard method of treating acute injuries, if your soreness is particularly painful.
- Perform Gentle Stretching. Although research doesn’t find stretching alone reduces muscle pain of soreness, many people find it simply feels good.
- Try a Nonsteroidal Anti-inflammatory. Aspirin, ibuprofen or naproxen sodium may help to temporarily reduce the muscle soreness, although they won’t actually speed healing. Be careful, however, if you plan to take them before exercise. Studies reported that taking ibuprofen before endurance exercise is not recommended.
- Try Yoga. There is growing support that performing Yoga may reduce DOMS.
- Listen to Your Body. Avoid any vigorous activity or exercise that increases pain.
- Allow the soreness to subside thoroughly before performing any vigorous exercise.
- Warm Up completely before your next exercise session. There is some research that supports that a warm-up performed immediately prior to unaccustomed eccentric exercise produces small reductions in delayed-onset muscle soreness (but cool-down performed after exercise does not).
The most common forms of injuries in bootcamp are pulled or inflamed muscles, shin splints and sore knees or ankles. If you’ve had surgery in one of those areas, you are more likely to experience injury.
The last thing we want is to cause an injury or exacerbate an existing one. If you have an injury, let an instructor know as soon as you can. We will either find an alternate exercise for you. Or, if the injury is severe enough, you will want to take a day or two of rest. Just let us know. The last thing you want to do is push through it and possibly make it worse.
One defense against injury is stretching. If you didn’t have a lot of time to stretch at bootcamp, stretch more at home in the shower while your muscles are warm and loose. The best treatment for an injury is the above action plan known as RICE or Rest—Ice—Compression—Elevation. Here are the steps:
- Rest the affected area
- Apply ice to the affected area every 15 to 20 minutes every two hours for the first 24 hours. Use a towel to apply the ice or use a bag of frozen vegetables as a substitute.
- Compress the affected area to minimize swelling. Do this by applying an ACE bandage or other loose wrapping around the area. Don’t cut off blood flow.
- Elevate the area if possible by lifting it above heart level.
*Anyone else see the tents by the stage this morning?
**Push Up Challenge Day 3.
***Tomorrow, we talk sugar.
WoD: 2 minutes Jump Rope followed immediately by 10 min AMRAP of 15 Squats, 15 Mountain Climbers, 15 Wall Jumps followed immediately by 200 Jump Rope Singles. Finisher: 10 Hill Sprints.