Top Tips on Reducing Sore Muscles after Your Workout

Whether you’re a Gym Bunny or a Fitness Newbie, you may have heard the term DOMs floating around the gym a fair few times. Yes, that achy feeling you get the day after a workout when you can’t go down the stairs without assistance or as I like to call it, a Muscle Hangover. As a Personal Trainer, this has become a word engrained into my vocabulary on a daily basis and for numerous reasons. Top of the list is that it is the number one excuse from clients, especially beginners to training who complain this is why they no longer wish to carry on with their workout regime and on the flip-side, others claim to be not working hard enough if they don’t have DOMs. So let’s debunk DOM’s or as it is more widely recognised, ‘Delayed Onset of Muscles Soreness.’

Firstly, DOMs can occur anywhere and to anyone no matter how experienced or beginner you are. Some can’t live with it, some swear by it, in any case, if you have been recently exposed to unfamiliar or intense physical activity, chances are you will experience this soreness. Let us dispel the myth that this is a build up of lactic acid in the muscles, that’s generally not the case and even so, does this really answer your question as to what DOMs are and how to get rid of it? Probably not. So let me start with an explanation which is easier to digest, DOMs appear to be the product of inflammation caused by connective tissue micro trauma, the small tears we make in our muscles when training. This in turn can be productive if you’re trying to build your muscle groups however, extreme soreness can also be counterproductive and hinder your training abilities… in training much like your diet, there is an everything in moderation approach. Despite the fact that we may not be able to get rid of DOMs completely we can certainly help to reduce them and with summer coming up and many a marathon to be run, we popped in for a masterclass with Nelsons® arnicare® arnica Cooling Gel and Top YouTube expert Lucy Wyndham-Read, to provide us some much needed muscle relief tips.

Lucy Wyndham-Read

Lucy Wyndham-Read

Cool down stretches are a must and exercise expert Lucy Wyndham-Read advises us on a few crucial cool down stretches.

IT band stretch – It’s very important to carry out this stretch after exercising as it helps to realign the body and avoid the risk of injury. Stand up straight with one leg crossed over the other and then lean towards the top leg. You will feel a stretch along the side of the other leg, so hold for 30 seconds and then repeat on the opposite leg. Remember to breathe deeply the whole time.

Hip flexor stretch – This stretch is similar to a lunge but requires you to leave your knee on the floor with your opposite foot out in front. Make sure your hips are aligned, pointing straight ahead to avoid any rotation in the pelvis. Press the toes on your back foot into the ground as well as your knee and your front foot to activate the lateral hip stabilisers. Hold for a minute and then repeat on the other side.

Sitting calf stretch – Sit on the floor with one leg straight out in front of you. Place a towel around your foot and gently pull your toes towards you until you feel a stretch in your calf. Hold for 30 seconds and then repeat on the other leg. You can also rub Nelsons arnicare arnica Cooling Gel into your muscle, as it contains grapefruit and menthol which help to cool and revive.

Standing calf stretch – This is a classic stretch for the calf muscle which is ideal for doing after you’ve worked on your legs. Stand facing the wall, just under arms distance away from it. Hold your arms out in front of you and place your palms against the wall. Keep your feet parallel and take one leg back as if about to lunge. Bend your front knee and press through your back heel. Hold for approx 30 seconds and then switch legs.

And if you want to stretch along with Lucy, check out her YouTube channel;

 

As well as stretching, you can also help to reduce DOMS by using soothing creams or gels. We recommend specially formulated Nelsons® arnicare® arnica Cooling Gel. This non greasy formula is ideal for massaging into tired legs after a workout combining the natural benefits of arnica with the refreshing sensation of grapefruit oil and menthol to cool and soothe the skin. We just loved taking the time out to pay our body some much needed stress relief and being allowed to indulge in a little massage after a heavy workout to relieve our tired limbs.

Nelsons® arnicare® arnica Cooling Gel is priced at £5.40 for 30g and is available from Holland & Barrett, Superdrug, Boots and Amazon. Visit Arnicare for more information.

So no more excuses guys. Don’t forget your stretches, arm yourself with Nelsons® arnicare® arnica Cooling Gel and love your workout.

Help with Back and Pelvic Girdle Pain in Pregnancy

newborn-216723_640Pregnancy is a life changing, joyous, emotional and exciting journey for most women. However, approximately two-thirds of women experience back pain and almost one-fifth experience pelvic pain during pregnancy. This pain often increases with advancing pregnancy, interfering with daily activities, work and sleep. Fortunately this condition is treatable, it is important to seek treatment sooner rather than later. Prompt diagnosis and treatment is key to successful resolution of symptoms.

The hormones released during pregnancy to prepare a women’s body to grow a baby and give birth, soften and relax the soft tissues of the body (eg. muscles, ligaments). This increased softening increases your joints’ range which means that they do not receive the same protection from the ligaments as before. It is this, coupled with the weight of your growing uterus that may cause backache or sciatica.

Symptoms of back pain and PGP

Back pain can be felt in the upper, middle or lower back. It is probably most commonly felt in the low back during pregnancy and can vary from an occasional ache to a constant sharp or nagging pain in any of these areas.

Pain in the pelvis is described as pelvic girdle pain (PGP), used to be known as symphysis pubis dysfunction (SPD), but this implied that only the pubic bone was involved, which is often not the case.

A range of symptoms can be described as PGP and they vary in intensity from woman to woman and even pregnancy to pregnancy.

The main symptom is pain;

  • pain over the pubic bone at the front in the centre
  • pain across one or both sides of your lower back
  • difficulty and/or pain walking, waddling gait
  • clicking or grinding in the pelvis with movement
  • pain when weight bearingWomen may experience pain anywhere in the pelvis or into the front of the thighs. These symptoms tend to increase and intensify with walking, standing, sitting, moving the legs apart, standing on one leg (think getting dressed into socks, underwear), climbing stairs and turning over in bed. Symptoms vary from mild to more severe needing support with crutches or a wheelchair.What causes back pain or PGP? For most women PGP is a mechanical problem; there is often asymmetry in the pelvis, with one joint becoming stiffer or more mobile than the others. It is more common in women with a previous history of PGP/low back pain. In approximately 9% of women with PGP the cause is purely hormonal and this tends not to respond to treatment.

When might back pain or PGP start?
it can start at any stage of the pregnancy, it may come on gradually or start quite suddenly. Sometimes symptoms will disappear or improve with rest.

How do I know if I have PGP?

Diagnosis of this painful condition is based on the location of the pain and by taking a careful history of your symptoms.

Will back pain or PGP affect my baby?

No, it will not affect your baby. However, it is important, however that the midwives caring for you are aware that you have back or pelvic girdle pain.

What can I do about PGP?
It is important to remember that whilst PGP is common, it is not normal, but is treatable;l Often resolving within a few treatments.
Firstly, tell your midwife, or whoever is responsible for your antenatal care, and then seek treatment sooner rather than later. Prompt diagnosis and treatment is key to successful resolution of symptoms.

Meanwhile plan your day carefully, avoiding too many trips upstairs, remain active with the limits of your pain, avoiding activities that increase your discomfort. Rest is important, rest more frequently, try sitting for activities that normally require standing ie ironing. Try sleeping with a pillow between the legs, or use the pregnancy cushion known as ‘dream genie’.

What can I do about back pain?

Seek treatment sooner rather than later. Try to find a McTimoney Chiropractor who is experienced in treating women during pregnancy and ask them for a few safe exercises you can perform at home. Wearing support tights or a belly band can often give enough support and relief without having to resort to an actual back or belly belt. Try sleeping with a pillow between the legs or under the legs in early pregnancy when you may still be sleeping on your back.

A multi faceted approach is need to treating both conditions. After taking your medical history and examining your back and pelvis, treatment takes the form of gentle mobilization of the pelvis and spine where appropriate and sometimes acupuncture or soft tissue mobilization. This should be followed by gentle exercises and ergonomic advice. The McTimoney approach is gentle and safe for both mother and baby.

In one study, women receiving chiropractic care through their first pregnancy had twenty-four per cent shorter labour times and subjects giving birth for the second or third time reported thirty-nine per cent shorter labour times. In another study, the need for analgesics was reduced by fifty per cent in the patients who received adjustments. In addition eight-four per cent of women report relief of back pain during pregnancy with chiropractic care.

Finally, if you are experiencing back or pelvic pain, McTimoney Chiropractic treatment is a safe and effective way to relieve your symptoms, preparing you for the exciting journey of pregnancy and childbirth.

Article credit: Penny Henderson DC MSc MMCA FRCC
Chiropractor and Medical Acupuncturist

Active Chiropractic Clinic
Lister Surgery, 8 The Parade, St Helier, Jersey, JE2 3QP
and Quennevais Parade, St Brelade, Jersey, JE3 8FX

Tel: 01534 617987
Web: www.activechiropracticjersey.co.uk

 

 References

Interventions for preventing and treating pelvic and back pain in pregnancy Pennick et al 2007.Cochrane Review.

Pelvic Girdle Pain and Low Back Pain in Pregnancy: A Review.
Era Vermani, FRCA*; Rajnish Mittal, FRCS†; Andrew Weeks, MRCOG

© 2009 World Institute of Pain, 1530-7085/10/$15.00 Pain Practice, Volume 10, Issue 1, 2010 60–71

European guidelines for the diagnosis and treatment of pelvic girdle pain. European Spine Journal. June 2008, Volume 17, Issue 6 pp 794-819

Vleeming A, Albert H.,Ostgaard C., Sturesson B,. Stuge B
Rosenberg Stacey Dr., Natural Pregnancy, Natural Baby.2008. GibsonsChiropractic.com

Henderson C., Macdonald S., Mayes’ Midwifery, A textbook for Midwives.,Thirteenth edition., 2004.,Bailliere Tindall

www.pelvicpartnership.org.uk