Any real science to my theory?

determined_14
determined_14 Posts: 258 Member
edited November 16 in Fitness and Exercise
So I know you're not supposed to strenuously work already-sore muscles because recovery time and healing and all that. I also know that most people say some light to moderate cardio is fine. My tenuous theory is that light cardio could possibly even *help* the healing process because of increased circulation and the like.
Does anyone know if there's actual truth to that, or does it just sound like it could be true? ;)

Replies

  • auroranflash
    auroranflash Posts: 3,569 Member
    DOMS happens because the muscle is trying to repair itself and it retains water. You get stiff and sore. Stretching and light activity does help in general, otherwise you tend to lock up even tighter. No studies or reports to show, I'll leave that to the others. [citation needed]
  • 365andstillalive
    365andstillalive Posts: 663 Member
    Have a random men's health article that semi-addresses your theory

    I definitely get up and out there if I'm experiencing muscle soreness, but more with going for a walk and then doing some dynamic stretching.
  • jmaidan
    jmaidan Posts: 93 Member
    No science but walking and other cardio really help me with DOMS. I even lift light sometimes the day after my usual session and this helps too. At about half of my usual weights.
  • Capt_Apollo
    Capt_Apollo Posts: 9,026 Member
    it's not your theory. it's a pretty well known fact that some light cardio is great after a particularly heavy day of weight lifting or of strenuous cardio.
  • dpwellman
    dpwellman Posts: 3,271 Member
    determined_14 wrote: »
    My tenuous theory is that light cardio could possibly even *help* the healing process because of increased circulation and the like.
    Does anyone know if there's actual truth to that, or does it just sound like it could be true? ;)
    Not a theory. Fact. Drinking lots of water and some moving around helps lactate (that which makes our muscles hurtses) clearance.
  • ekat120
    ekat120 Posts: 407 Member
    That's why runners do "recovery runs"
  • determined_14
    determined_14 Posts: 258 Member
    What do you know, I deduced a scientific fact all by myself! ;) Who knows, maybe I heard it somewhere, but it made a lot of sense to me and seems to have born out in practice. Thanks for the info!
  • Azdak
    Azdak Posts: 8,281 Member
    dpwellman wrote: »
    determined_14 wrote: »
    My tenuous theory is that light cardio could possibly even *help* the healing process because of increased circulation and the like.
    Does anyone know if there's actual truth to that, or does it just sound like it could be true? ;)
    Not a theory. Fact. Drinking lots of water and some moving around helps lactate (that which makes our muscles hurtses) clearance.

    Well, no. "Lactate" does not cause muscle soreness, nor does it need to be "cleared" after exercise. Lactate doesn't "pool" or linger in the muscles. It is a dynamic metabolite and any excess is quickly cleared immediately after exercise.
  • glevinso
    glevinso Posts: 1,895 Member
    Lactate buildup occurs as a temporary situation when you are producing it faster than your muscles can clear it. That is something we call the Lactate Threshold. Below this level of effort, your muscles produce lactate and it is cleared from them as it is produced. When you push above the threshold level of effort you will start to feel a burn because the lactate is not clearing from your muscles as fast as it is being produced. You can only maintain this level of effort for short periods of time (20-30 minutes or so).

    However as soon as you come off that super-LT effort the lactate will again clear from the muscles fairly quickly.

    This is not the same thing as DOMS which is more related to muscles that have been micro-torn and are rebuilding themselves, and retaining fluid during that process.
  • vfit10
    vfit10 Posts: 228 Member
    Light Yes it can help to pump blood to the muscle ... Reduces sorenes and increase time recovery.
  • Bellchick91
    Bellchick91 Posts: 148 Member
    Yes, as long as the movement(s) you're doing don't cause additional pain and/or injuries - recovery cardio is great and does indeed help speed the recovery process. It helps stimulate the flow of these specialised cells that eat up your "broken" muscle, which rebuilds itself from other cells called satellite cells. Please note this is incredibly vague. This information was given by a University professor who studies "Neuromuscular Biology" and he knows his stuff- trust me. Note that recovery cardio can cause inflammation to worsen but only for a short period of time (this is due to those cells that come in to eat up your broken muscle fibres).

    I have no peer reviewed papers, only information that I believe to be correct as learned as a scientist!
  • Christine_72
    Christine_72 Posts: 16,049 Member
    edited April 2015
    Most people are recommending walking. But what does one do when the muscle soreness came from walking in the first place? Make sense? :huh:

    I've recently started walking roughly 9 miles a day, and lately my legs have been killing me. I'm literally struggling to sit down and get back up again!
    Having a rest day from easy going walking sounds wrong lol
    Any advice?

    I wanted to start a new thread asking this, but I don't have computer access today. You can't start new topics from a phone, not mine anyway!
  • 365andstillalive
    365andstillalive Posts: 663 Member
    christinev297 wrote: »
    Most people are recommending walking. But what does one do when the muscle soreness came from walking in the first place? Make sense? :huh:

    I've recently started walking roughly 9 miles a day, and lately my legs have been killing me. I'm literally struggling to sit down and get back up again!
    Having a rest day from easy going walking sounds wrong lol
    Any advice?

    I wanted to start a new thread asking this, but I don't have computer access today. You can't start new topics from a phone, not mine anyway!

    You would do a shorter walk, more like 2-3 miles. Enough to get some blood flowing, get muscles moving and warm etc but not as physically demanding as your longer walk.
  • Christine_72
    Christine_72 Posts: 16,049 Member
    365andstillalive wrote: »
    christinev297 wrote: »
    Most people are recommending walking. But what does one do when the muscle soreness came from walking in the first place? Make sense? :huh:

    I've recently started walking roughly 9 miles a day, and lately my legs have been killing me. I'm literally struggling to sit down and get back up again!
    Having a rest day from easy going walking sounds wrong lol
    Any advice?

    I wanted to start a new thread asking this, but I don't have computer access today. You can't start new topics from a phone, not mine anyway!

    You would do a shorter walk, more like 2-3 miles. Enough to get some blood flowing, get muscles moving and warm etc but not as physically demanding as your longer walk.

    Thanks.
    I've become quite addicted to walking everyday. I didn't want to miss out if I didn't have to.

  • pcrucifer
    pcrucifer Posts: 71 Member
    DOMS? Something something muscle soreness?
  • drs64
    drs64 Posts: 20 Member
    @pcrucifer Delayed-onset muscle soreness
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    Plus it's good to not be sedentary. Movement and activity everyday and throughout the day is good.
  • EnzanNoMetsuke
    EnzanNoMetsuke Posts: 1 Member
    pcrucifer wrote: »
    DOMS? Something something muscle soreness?

    DOMS = Delayed Onset Muscle Soreness

    http://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness
  • TheRoseRoss
    TheRoseRoss Posts: 112 Member
    I used to suffer from DOMS particularly after leg day. I began doing static stretches at night before bed of the muscles that I worked that morning, and it all but went away
  • Lofteren
    Lofteren Posts: 960 Member
    That is actually pretty common place in training for powerlifters (especially those who follow westside barbell principles) and olympic lifters. It's called "active recovery" and it doesn't necessarily have to be something super light like walking. Westside followers will use moderate weight repetitive effort lifts, sled pulls, accessory movements to address weak points, weighted carries, etc... between sessions to facilitate recovery and develop GPP (general physical preparedness) and work load. Oly lifters tend to stick with extra sessions of light oly lifts to achieve a similar effect. So, to answer your question, yes.
  • ninerbuff
    ninerbuff Posts: 48,984 Member
    dpwellman wrote: »
    determined_14 wrote: »
    My tenuous theory is that light cardio could possibly even *help* the healing process because of increased circulation and the like.
    Does anyone know if there's actual truth to that, or does it just sound like it could be true? ;)
    Not a theory. Fact. Drinking lots of water and some moving around helps lactate (that which makes our muscles hurtses) clearance.
    It's not from lactate. DOMS isn't totally explainable, however it's not related to lactic acid buildup. It's more associated with eccentric contraction (the negative movement of an exercise).

    A.C.E. Certified Personal and Group Fitness Trainer
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