Muscle Soreness and Recovery Tips Relieve Muscles FAST
It's been years since you've gone to the gymbut today, you finally muster up the willpower to change your lifestyle. You're super hypedand right off the bat, you go to the gym and grab the heaviest weights you can handle andstart going all out. Eventually, your muscles begin to ache, and you finally stop when thepain is too much. After a few minutes of rest, the soreness goes away and you feel good togo again. Same goes for running. The faster and longer you run for, the more sore yourlegs begin to feel. This immediate soreness, known as acute muscle soreness, happens whenyou work out very vigorously, causing chemical and fluid buildup in the muscle tissue. Themuscle starts losing power and the soreness
gets worse, but the soreness goes away afterresting for several minutes. Then, 8 hours or so after your workout, youstart feeling a different soreness in your muscles. It isn't too bad but it definitelyhurts. 24 hours later, your muscles start get to REALLY sore, to the point thatyou can barely even move! This is known as Delayed Onset Muscle Soreness, or DOMS forshort. If you're a regular into the fitness world, you're probably familiar with DOMS.But if you're new, DOMS can catch you off guard and even scare you away from ever workingout again. The cause of DOMS is from eccentric contractions, or when a muscle becomes longerwhile under tension. An example would be the
descending portion of a biceps curl, causingthe biceps brachii muscle to lengthen. The exact cause of pain from DOMS is unknown,but the most widely accepted reasoning is that during these eccentric movements, verysmall tears happen in the muscle at a cellular level. Painreceptors in the muscles then sendpain signals to the brain, and calcium builds up in the muscle, causing inflammation.There are several ways to relieve the pain from DOMS, including a long list of thingsyou can consume. A study in 2010 showed that the individuals taking supplements of theamino acid Lglutamine were able to significantly relieve the effect of DOMS. In 2013, a studyshowed that ingesting caffeine 1 hour before
exercise was able to significantly decreasepain from DOMS on the second and third days following workout. The only catch is thatyou'll need to ingest 400mg of caffeine, which is equal to about 34 cups of coffee. Forlate night exercisers, this might not be a good idea. Other supplements that have shownto help alleviate DOMS are creatine, fish oil, taurine, branch chained amino acids,and citrulline malate. But to really alleviate DOMS, it's less aboutwhat you take and more about what you do. The best way to alleviate DOMS long term isto progress slowly into a new exercise program, giving muscles enough time to adapt to thenew stress being placed. Going with lighter
weights in the beginning is the magical ingredient.Over time, soreness from DOMS can disappear completely as long as the muscle is continuouslyexercised. Studies have also shown that selfmyofasical release, or selfmassage in the form of foamrolling, can alleviate DOMS as well. In a study, researchers found that foam rollingexhausted muscles anywhere between an hour to six hours after workout significantly alleviatedmuscle soreness the next day, making foam rolling a staple workout equipment for individualssusceptible to soreness. But the most important thing you can do in order to alleviate DOMS,especially when beginning a new program, is getting plenty of sleep. The body recoversfrom daily activities the most when asleep,
which will also help in recovering from musclesoreness and DOMS. Not sleeping enough can cause DOMS to last longer than it should,so make sure to get all the rest you can! What other ways have you dealt with musclesoreness after your workoutsé Please share your experience in the comment section below!.
KT Tape Calf
Music I'm Chris Harper and with me is Makayla And we're here to demonstrate and applicationfor calf pain. This is when you have muscles on the back of the lower leg that are aching, spasmingor cramping. Some possible causes forthis are tears due to improper changes in direction while running,dehydration or overuse. KT Tape helps treat this condition by relaxingthe muscles,
increasing circulation, and relieving pressure For this application we need toplace the calf on stretch. So Makayla I'm going to have you turn around. Let's go ahead and have you put that leg outbehind you. And we're going to put that heelright down on the floor. So that stretches the skin and calf muscleson the back of the leg here. So for our first piece of tapewe're going to take one full strip We're going to twist and tear the papertowards the logo end of the tape
And peel that piece off,being very careful not to touch the adhesive partof the tape. I'm going to place this down justby the achilles tendon I'm going to rub that on without anystretch on that part of the tape Then I'm going to peel that paper offleaving just enough paper to hang on to I'm going to stretch that out to twentyfivepercent stretch. So if this is onehundred percent, we'regoing to back that off half, and then half again
And go ahead and lay that piece down and taking that paper off leaving justone end of the tape that I can lay down with absolutely zero stretch And for our second piece, I'm going totear another full strip, again twisting and tearing the backing paper and remove thatand place that down again on the Achilles just offset from the other piece.It has zero stretch on it. I'm going to remove the paper backingleaving myself a little bit of paper to hang on to, trying not to touch the adhesiveagain, stretching that out, we're going to
do about twentyfive percent stretch sofull stretch, fifty, twentyfive. We're going to lay that down, leaving oneend of the tape with absolutely zero stretch. And at the end of this I'm just going togive that a good friction rub. So I create a little bit of heat,that allowsthe adhesive to really stick. Some tips before applying this is to cleanthe skin and trim or shave any excess hair so it does adhere to the skin very well.
Also you may want to wear socks to sleep atnight so it doesn't roll on you. Some complimentary treatments may includerest, ice, massage and light progressivestretching of the calf. Please seek care if you experience extremepains, swellings or discoloration, or heat coming off the calf muscle. And for more informationsee our website at kttape .