Introduction to Delayed Onset Muscle Soreness
Delayed onset muscle soreness (DOMS) also called muscle fever, is the pain and stiffness everyone is familiar with after strenuous exercises. It is noticeable worse 24 to 72 hours after exercise and it can occur anywhere in the body. However it is more memorable when it affects the lower body i.e. the legs, due to it being so inhibiting.
For a long time the cause of DOMS was thought to be the build up of lactic acid and toxic metabolic waste in the muscles. However this theory has now been thoroughly rejected. While the cause of DOMS is not well understood, the current consensus is that DOMS is a result of inflammation triggered by microscopic tears in connective tissues that sensitise nociceptors and heighten pain.
The pain of DOMS and the sever soreness may decrease capacity to perform in subsequent workouts. In addition to physical symptoms for some people it can decrease motivation to exercise. So is the pain worth the gain? The short answer is no. DOMS doesn’t mean you will build more muscle although it may enhance it a little.
References
Brad J Schoenfeld, 2010, The mechanisms of muscle hypertrophy & their application to resistance training, Journal of Strengthening & Conditioning Research, vol 24, (10)
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How to increase the chances of a natural birth…
Interventions during labour and childbirth are on the rise but a large proportion of pregnant women would like a natural birth but are concerned about pain relief. Against this back drop, a recent randomised control trial looked at the effectiveness of a two day birth preparation course in supporting natural birth. The birth preparation course attended by both the pregnant women and their birthing partners, covered the standard medical advice and self-administered complementary therapies including
- visualisation, breathing, massage and yoga to enhance relaxation
- yoga and acupressure to facilitate labour progression
- breathing, yoga and acupressure to aid pain relief
What is Acupressure Massage?
What is Acupressure? Acupressure has its roots in traditional Chinese and Japanese cultures through Shiatsu and Anma. How does Acupressure Work? Acupressure points are places on the body that are especially sensitive to bioelectrical impulses and conduct these impulses readily. In Chinese medicine terms acupressure points are junctions on the meridians that carry human energy, which the Chinese call Chi and the Japanese call Ki. Western scientists have also mapped out and proven the existing of this system of acupressure points by using sensitive electrical devices. Stimulating these acupressure points with pressure, acupressure massage triggers the release of endorphins which are the neurochemicals that relieve pain. Tension tends to concentrate around the acupressure points. When a muscle is chronically tense or in spams, the muscle fibres contract due to the secretion of lactic acid caused by fatigue, trauma, stress, chemical imbalances or poor circulation. When acupressure points are pressed, the muscle tension yields to the pressure, enabling the muscle fibres to elongate and relax. Seated Acupressure Massage incorporates the pressing of a number of acupressure points, depending upon the length of treatment up to 100 points may be stimulated. Below are the some of the points that may be incorporated into a Seated Acupressure Massage for someone who is experience neck pain or stiffness:
What is the difference between Acupressure and Acupuncture? With acupressure the acupressure points are stimulated with pressure, with acupuncture the same acupressure points are stimulated with needles. What is the difference between Acupressure and Seated Acupressure Massage? Seated Acupressure Massage is very modern; it was created in 1984 by David Palmer who used traditional Acupressure techniques to give 15 minute treatments on the neck & shoulders of clothed employees at Apple Computers in the USA to relieve neck & shoulder pain. You can think of Seated Acupressure Massage as utilising the ancient wisdom and healing art of acupressure to address the modern office woes of stiffness due to muscular tension and pain in the upper back, neck and shoulders.
GV16 Wind Mansion – which aids the release of headaches, stiff necks and neck pain. GB20 Gates of Consciousness – which aid the release of neck pain and headaches. TW16 Window of heaven – aids the release of stiff necks, shoulder & neck pain and headaches. B10 Heavenly Pillar – which helps relieves stress and stiff necks. GB21 Shoulder Well – which as the name suggests helps relieve tension and pain in the shoulders.
