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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Migraines – part 1
When is a headache not a headache? When its a migraine. Migraine is a complex condition with a wide variety of symptoms. Migraines are the 3rd most common illness in the world! For many people the main feature is a painful headache, but its way more than a headache, migranes are debilitating in a way headaches aren't - migranes are the 7th most disabling illness! While there are no typical symptoms, sufferers can get disturbed vision, sensitivity to light, sound and smells, feeling sick and vomiting. Over the next couple of weeks, I want to explore natural ways what can help migrane sufferers. Butterbur Butterbut is a herbal hay fever remedy which scientific studies show prevents migraines. Pitted against a placebo, a standardised extract of butterbut (Petasites Hybridus) significantly reduced the frequency of migraine attacks, with either no side-effects or just the odd bit of burping. References
Steiner TJ, Stovner LJ, Birbeck GL. Migraine: the seventh disabler. The Journal of Headache and Pain. 2013;14(1):1. doi:10.1186/1129-2377-14-1.Lipton RB, Göbel H, Einhäupl KM, Wilks K, Mauskop A. Petasites hybridus root (butterbur) is an effective preventive treatment for migraine. Neurology. 2004 Dec 28;63(12):2240-4. PubMed PMID: 15623680.
Lets talk about tension headaches
We all get headaches from time to time. Tension headaches are characterised by
- Dull, aching head pain.
- Sensation of tightness or pressure across your forehead or on the sides and back of your head.
- Tenderness on your scalp, neck and shoulder muscles.
- their period (women only)
- under pressure or stress
- poor posture

