Muscle Recovery (Soreness)
theajensvold
Posts: 4 Member
Hi everyone,
Just started adding boxing and TRX onto my weight lifting routine and have achieved incredible soreness along my back, neck, and shoulders. Any tips or tricks? How should I speed up my recovery for the future and how long should I wait before working on the same muscle group? Day after cardio and blood flow appears to help, but I am worried I am not allowing time to heal.
Thoughts?
Just started adding boxing and TRX onto my weight lifting routine and have achieved incredible soreness along my back, neck, and shoulders. Any tips or tricks? How should I speed up my recovery for the future and how long should I wait before working on the same muscle group? Day after cardio and blood flow appears to help, but I am worried I am not allowing time to heal.
Thoughts?
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Replies
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It's not injury per se, it's muscle repair (which is injury in a way but not really that dramatic) a unilateral pain would be an injury
DOMS Generally comes on 24-48 hours after increasing intensity or utilising new muscles and goes as quickly
To minimise it warm up, cool down appropriately ..use a roller
Ibuprofen, cold packs, heat packs, rest if really bad
But generally there's no reason you can't exercise through DOMS unless it's too bad in which case leave it till it's manageable ..use different muscle grow
Day 2 is usually the worst IME then it gets better1 -
Hi. I've had lovely experiences with Doms... The latest success I have had with quickish recovery is a combination of more sleep, whey powder/bananas, more water, ibuprofen and an Epsom salt/sea salt/essential oil bath - worked like magic ( especially the bath). After this half a day experience, it was like nothing had ever happened Doms-wise.1
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I personally wouldn't take ibuprofen. It is an anti inflammatory. Inflammation is just part of healing and isn't a bad thing. Usually just moving around helps me. The first hour or two may be uncomfortable but I find that the more I move around the better I feel.2
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The only things that speeds up recovery from DOMS, is nothing. It takes 1 -2 -3 days depending on severity and rest. DOMS is cured with full fledged sleep and good nutrition.
You can work out again, you can stretch, take hots baths, take anti-inflam etc. and you might get some temp relief, but it temp.0 -
Eat blueberries, cherries, and try to carb up with some pasta.1
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Love the DOMS. Embrace the DOMS. Soon, you'll start missing it.0
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Thanks for the insight everyone. It seems like I should focus on rolling immediately after and eat potassium/protein? I doubt I'll miss this Doms - I have never had such aching in my life. My whole back is on fire. Might actually need ibuprofen.0
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There is a good chance that no matter what you do, that DOMS will occur.0
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Carbs and protein together immediately after working may help.1
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^some sort of cellular thing
I saw somewhere that pickle juice / pickles is a popular option too.
If it's too much, massage helps a lot too, even just a simple self massage does wonders.0 -
I suppose it's due to the fact that causes would replenish glycogen, signal muscle protein synthesis and prevent protein degradation/protein breakdown, and protein would break down to the amino acids and support muscle growth and recovery.0 -
^some sort of cellular thing
I saw somewhere that pickle juice / pickles is a popular option too.
If it's too much, massage helps a lot too, even just a simple self massage does wonders.
Pickles and pickle juice are loaded with sodium, which would support replenishment of electrolytes. I remember this being a thing with many football plays about 10 years ago.0 -
Get *Quality * sleep. Everything is waffle.0
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Carbs. They do wonders for recovery1
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roller and tiger balm1
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Consider a post recovery supplement. They're chalk full of BCAAs which will help with muscle recovery and repair. Every time you work out, you're likely causing muscle tears which in turn cause the soreness. The recovery periods take longer, but with a healthy dose of BCAAs (10grams or less) a day, you should have substantially less soreness.
I've done a lot of research on supplements. Try reading up on nutrabio. They fully disclose all ingredients in their post recovery. I highly recommend and currently use the post recovery. I've used it for over 6 months and have had great results in my personal opinion.0 -
Lot's of food, water. 24-36hrs and you should be aight.0
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Magnesium supplement, soak in tub of hot water with epsom salts, then dry off and put Ben-Gay on.0
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jasonsunlee wrote: »Consider a post recovery supplement. They're chalk full of BCAAs which will help with muscle recovery and repair. Every time you work out, you're likely causing muscle tears which in turn cause the soreness. The recovery periods take longer, but with a healthy dose of BCAAs (10grams or less) a day, you should have substantially less soreness.
I've done a lot of research on supplements. Try reading up on nutrabio. They fully disclose all ingredients in their post recovery. I highly recommend and currently use the post recovery. I've used it for over 6 months and have had great results in my personal opinion.
BCAA's have been proven to be ineffective by many studies. The only real benefit of them is when training in a fasted state.0 -
trigden1991 wrote: »jasonsunlee wrote: »Consider a post recovery supplement. They're chalk full of BCAAs which will help with muscle recovery and repair. Every time you work out, you're likely causing muscle tears which in turn cause the soreness. The recovery periods take longer, but with a healthy dose of BCAAs (10grams or less) a day, you should have substantially less soreness.
I've done a lot of research on supplements. Try reading up on nutrabio. They fully disclose all ingredients in their post recovery. I highly recommend and currently use the post recovery. I've used it for over 6 months and have had great results in my personal opinion.
BCAA's have been proven to be ineffective by many studies. The only real benefit of them is when training in a fasted state.
Also, eggs are a lot cheaper.0 -
Whey powder has bcaa's. Two birds, one stone.0
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trigden1991 wrote: »jasonsunlee wrote: »Consider a post recovery supplement. They're chalk full of BCAAs which will help with muscle recovery and repair. Every time you work out, you're likely causing muscle tears which in turn cause the soreness. The recovery periods take longer, but with a healthy dose of BCAAs (10grams or less) a day, you should have substantially less soreness.
I've done a lot of research on supplements. Try reading up on nutrabio. They fully disclose all ingredients in their post recovery. I highly recommend and currently use the post recovery. I've used it for over 6 months and have had great results in my personal opinion.
BCAA's have been proven to be ineffective by many studies. The only real benefit of them is when training in a fasted state.
Off on a side tangent - if I am hoping to get the most out of my Doms should I be resorting to "powder" assistance? (Protein, caffeine, and other supplements). Almost everyone I know who weight trains take protein powder, but they are mostly male and have heavier workouts than I do. I don't know if I would burn the calories off and gain more muscle rather than fat. Any suggestions? What do you all take?0 -
I use whey shakes before my workout only because I train at 0400 in the morning and it is convenient and it is a quick and easy fuel source. I am in a constant state of soreness as I train every day for between 7 and 8 days in a row and have one day off. As I am training muscle groups I get the required downtime before I train a specific muscle group again so I tend to go for longer without taking a day off. Once a month I take 2 days off due to how my shift work falls. If you are eating well and eating whole foods and your age is on your side you will recover fairly fast. I know it takes me longer to recover now I am 50 but I have structured my routine to be able to do recovery adequately. If you are training hard you should convert to muscle and keep fat to a minimum. I have been on a slow bulk for 9 months and have a BF of around 10% and am getting closer to my 90kg goal (currently at 82). Experiment with your food intake and modify as need. Your body is an interesting beast and when you get to understand it you can manipulate it quite well. Good luck on your fitness journey.
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theajensvold wrote: »trigden1991 wrote: »jasonsunlee wrote: »Consider a post recovery supplement. They're chalk full of BCAAs which will help with muscle recovery and repair. Every time you work out, you're likely causing muscle tears which in turn cause the soreness. The recovery periods take longer, but with a healthy dose of BCAAs (10grams or less) a day, you should have substantially less soreness.
I've done a lot of research on supplements. Try reading up on nutrabio. They fully disclose all ingredients in their post recovery. I highly recommend and currently use the post recovery. I've used it for over 6 months and have had great results in my personal opinion.
BCAA's have been proven to be ineffective by many studies. The only real benefit of them is when training in a fasted state.
Off on a side tangent - if I am hoping to get the most out of my Doms should I be resorting to "powder" assistance? (Protein, caffeine, and other supplements). Almost everyone I know who weight trains take protein powder, but they are mostly male and have heavier workouts than I do. I don't know if I would burn the calories off and gain more muscle rather than fat. Any suggestions? What do you all take?
Protein powder is just like any other supplement, it just fills in a gap when you lack protein. It wont improve muscle to fat ratio. If anything training and genetics will have a much bigger influence. You dont need to take a protein shake unless you struggle to get protein or want something convenient.0 -
Also, DOMS is delay onset muscle soreness. Its a reaction based on training stimulus. It doesnt have anything to do with muscle growth and some people dont even get it (i dont in my upper body). So i am not sure what you mean get the most out of your doms.0
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Oh okay didn't know that.
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Here's something to consider that I hope is useful in a broader context to you and anyone else who may benefit:
The repeated bout effect is a term for a reduction in muscle damage caused when a muscle is exposed to a repeated stimulus.
Proper program design should have you intelligently utilizing the repeated bout effect to mitigate muscle damage any time you are introducing a novel stimulus.
Volume is a primary contributor to muscle damage, and so if you're going to introduce a novel stimulus it would be in your best interest to start at low volumes to induce the repeated bout effect to mitigate excessive soreness.
One great way to do that would be to have an intro week where you perform that exercise at lower volumes and possibly even reduced loads.
I would also apply this to familiar exercises if you are making a significant change to rep ranges.
One example: If I have a client who has just completed a powerlifting competition where they spend weeks training at lower volumes and higher loads, I know that I'm moving them into a volume block of training and they need to rebuild work capacity. I may have them do 1 fewer sets and maybe 5% lower load in the first week to prevent them from jumping straight in and feeling beat up after just 1 week.
Another example: If I have someone just starting to work out from being sedentary, I'll sometimes have them perform just 1 set per exercise at a relatively easy load and after a couple of weeks, add an additional set. This prevents a ton of negative feedback and flat out misery.
Cliffs of all of this: Start at low volumes and take it easy when you introduce a new stimulus. You'll adapt fast.
Cliffs #2: Most of us have made the mistake of jumping in head first, clobbering ourselves with volume, and hurting so bad that we end up missing sessions later in the week. This is foolish and unnecessary the vast majority of the time. And it's preventable.5
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