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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Do you have tight hips? – Part 2
I know many of my clients sit at a desk for very long hours which can lead to tight hips. So in this post I want to show you how to stretch them.
How to stretch your hips
Single knee hugging Lying on your back, grab your right knee and pull it toward your chest until you feel a stretch. Hold for 20 seconds. Repeat on the left side. Bilateral knee hugging Lying on your back, grab both knees and pull them toward your chest. Hold for 20 seconds. "Cobra pose" Lie face down on the floor, hands parallel to your shoulders. Straighten your arms, lifting your upper torso off the floor. Your lower back should be arched, with your pelvis making contact with the floor. Hold for 20 seconds, then lower yourself back down Hip flexion with abduction/adduction Lying on your back, bring one knee up toward your chest. Holding your knee with both hands, roll your knee from one side to the other for 20 seconds. Repeat on the other side. External hip rotation Lying on your back, pull your right knee toward your chest. Place your right hand on the knee and your left hand on the ankle. Gently pull your right ankle in the direction of your head. Hold for 30 seconds, then repeat on your left leg. Internal hip rotation Lying face down, bend your knees 90 degrees and let your feet fall outward. Hold for 30 seconds. If after trying these stretches you are still strugling with tight hips why not book a deep tissue massage.How to treat heartburn naturally – part 2
In my last blog post, I shared some tips on natural way to trear hearburn, below are more tips: 1. Raw Apple Cider Vinegar Because acid reflux actually occurs due to having very small amounts of acid in your stomach, raw apple cider vinegar may actually help keep it from occurring. Simply dissolve a tablespoon of it in a glass of water and drink it to improve your acid levels. However, more research still needs to be done on this. One study found that apple cider vinegar alleviated heartburn symptoms for some individuals, but the effects only lasted between 60 and 75 minutes. 2. Ginger Tea If you know that you're going to be consuming a huge meal, it may be helpful if you drink a cup of ginger tea at least 20 minutes before you start eating. Simply steep a 2-inch piece of ginger root in two cups of boiling water for five minutes, and then drink. Ginger not only has an anti-inflammatory effect, but also tightens your lower esophageal sphincter, thus preventing acid from refluxing. 3. Papaya A study found that the enzyme papain may help promote better digestion, providing positive effects for people with heartburn, irritable bowel syndrome (IBS) and constipation References https://repository.asu.edu/attachments/166181/content/Yeh_asu_0010N_15671.pdf https://www.ncbi.nlm.nih.gov/pubmed/21990307 https://www.ncbi.nlm.nih.gov/pubmed/20420113 https://www.ncbi.nlm.nih.gov/pubmed/23524622
Hip Pain
Hip pain is common problem, and it can be confusing because there are many causes. The most common cause of Hip Pain is arthritis for which you will need to see your GP for them to advise on the best treatment option of you. Trochanteric Bursitis Trochanteric bursitis is an extremely common problem that causes inflammation of the bursa, which is a protective cusion over the outside of the hip joint. There are two main bursa which protect the hip joint, the superficial trochanteric bursa and the deep trochanteric bursa. The superficial trochanteric bursa lies beneath the tensor fasciae latae (one of the muscles on the side of your hip) and the deep trochanteric bursa lies beneath the the largest of your glutes (gluteus maximus) both of the these muscles insert in to the Iliotibial Band (ITB). Reduced flexibility in your gluteus maximus, tensor fasciae latae or ITB can cause trochanteric bursitis, from too much cycling or running or from running on uneven surfaces. Another common cause is some women is an imbalance between your abductor and adductor muscles. Trochanteric bursitis can also be caused by clients altering their posture as a result of a previous back injury. In all these cases a deep tissue or sports massage can help. However if the cause is walking with more weight going through the outside of your foot (excessive foot eversion) then your make need to see a podiatrist for personalized orthotics. Hip Flexors Illiopsoas the main hip flexor, shortens when we sit down, so prolonged sitting can cause contracture (anatomical shortening) which can cause either lower back or hip pain. I have personally found this to be a common cause of hip pain which can be successfully treated with deep tissue or sports massage. If you experience lower back or hip pain when standing up from a seated position then rectus femoris which is one your largest quadriceps muscle make be tight and/or your gluteus maximus which is the other muscle which helps your stand from a seated position may be weak. If you suspect you have weak glutes you can strengthen them with squats and lunges. Fractures Hip fractures are common in the elderly with osteoporosis. Stress fractures of the hip are common in people who participate in high impact sports e.g. long distance running, treatment is usually to avoid the high impact sport and this is usually successfully. When should I see my GP about my hip pain?
- Inability to walk comfortably on the affected side
- Injury that causes deformity around the joint
- Hip pain that occurs at night or while resting
- Hip pain that persists beyond a few days
- Inability to bend the hip
- Swelling of the hip or the thigh area
- Signs of an infection, including fever, redness, warmth
- Any other unusual symptoms
