Myths about muscle soreness

If you’ve ever done any activity out of the ordinary, you know what it’s like to be sore after. If you’ve done squats, you know walking up and down steps is like torture the day after. Or have your arms shaking after an intense workout. Whether you’re still working toward that New Year’s resolution of getting into shape, or just pushing yourself a bit past your normal, it’s important to be aware that there are many misconceptions about muscle soreness. 

Delayed onset muscle soreness (DOMS) is the result of microscopic tears in the muscles and surrounding connective tissues, causing inflammation. This term is used frequently when it comes to both cardio workouts as well as strength training, but knowing the facts about it is important when deciding what is true and what isn’t. Let’s disperse some myths associated with DOMS so you can know what to expect after your gym session.  

DOMS is caused by the build up of lactic acid in your muscles:  

FALSE 

When working out, your body naturally forms energy through breaking down molecules. As a result of this process your body’s cells become more acidic which causes the “burn” you feel when you are getting a good workout. The myth that lactic acid causes this is false because lactate serves as a buffer to slow down the rate that the cells become acidic. The lactate naturally clears from the muscles within 15-30 minutes after your workout. A study in Clinics in Sports Medicine concluded that DOMS is the result of microtrauma in the muscles and surrounding connective tissues which causes inflammation. The act of lowering a dumbbell after a bicep curl, is more likely to cause this microtrauma as opposed to lifting a dumbbell during a bicep curl due to the higher load being placed on your muscles.  

It’s not a good workout unless you’re sore the next day:  

FALSE 

Most of us feel that we didn’t get a good workout if we aren’t in pain the next day because that’s what we’re told; no pain no gain, right?. Wrong! While muscle soreness from a great workout can last from 24-72 hours after a workout, there are many factors that affect how different individuals experience DOMS even if they come from a similar background or are similarly trained. A good workout, whether cardiovascular in nature or strength training, may or may not result in DOMS, depending on the individual, other recent activities, diet, hydration, and number of other factors. While this muscle soreness isn’t something to necessarily avoid, muscle failure after a workout means you’ve probably pushed too far, and next time it would be a good idea to ease up a bit. 

The more in shape you are, the less you will experience DOMS: 

FALSE 

You may find that the more in shape you are the more your body will get used to an activity and you may not experience much DOMS. But that’s often the case when you’re doing the same kinds of workouts each time, without recruiting under-utilized muscles for new activities and movements. Those muscles are simply stronger and more capable of handling the load you’re putting on them. That’s why it’s suggested to change your workout routine regularly in order to challenge yourself. What many people don’t know is that there is another factor that weighs in on this, pun intended; your genetics. Some may be known as no-responders, low-responders and high-responders in the way of soreness. For those who are more sensitive to muscle soreness this may not be exciting news. Regardless, it’s a good idea to test where you fall on the scale of pain by tracking how your body responds to changes in your workouts. 

Muscle damage is bad: 

FALSE 

This microtrauma to the muscles during activities is normal. When muscles repair themselves, they become larger and stronger in order to prepare themselves for heavier loads in the future. In this a little pain does result in a little gain. While DOMS isn’t necessarily a desirable outcome, there’s not much reason for concern unless the pain is very sharp, specific to a particular movement, and doesn’t go away in just a day or two; a sign that there’s possibly an injury present as opposed to general muscle soreness.  

Pre and post workout stretching can prevent DOMS:  

FALSE 

You’ve heard it time and time again that it is important to stretch before and after your workout in order to protect your muscles, but the question is, does this really work? According to Cochrane Database of Systematic Reviews on the effects of stretching before or after exercise on the development of DOMS, stretching in healthy adults before and after exercise did not reduce the effects of DOMS. Static stretching performed before a workout however, was shown to decrease your strength during the workout.  

When trying anything new in the world of exercising it’s always advisable to proceed slowly and with caution in order to allow your body to adjust to the new movements. Don’t jump right into an excessive routine because you think you’ll get faster results. That’s simply not how the body works. Doing that means you’re more likely to injure yourself and burn out in the process.

(info courtesy of My Massage World)

Halloween Spa Party!

It’s that time of year. Fall, family gatherings, fellowship, and food are all things that make the last few months of the year a favorite for so many. Halloween parties are always super fun, but you can always guess what to expect at them. Here are 5 tips to make your Halloween party into a spa party and stand out, while giving yourself some extra TLC in the process.

1) Creepy foot baths:

Call your friends over for foot soaks and scary movies. Then surprise them by adding some creepy fake eyeballs into their foot bath. This is fun, relaxing, and allows you to catch up on some well needed time with friends. Make sure you have yourselves a snack station set up before you begin, it’ll help you to relax during the festivities without interrupting your foot soak.

2) Pumpkin hand treatment:

Something as simple as making an easy DIY sugar scrub while having friends over can help make your party unique. There are hundreds of different recipes to choose from across the internet, but since it’s Halloween, we can’t help but love this pumpkin spice sugar scrub recipe:

https://www.theidearoom.net/pumpkin-spice-sugar-scrub/

Follow your sugar scrub up with a vanilla scented lotion, and not only will your hands be smooth and soft, but they will smell divine! If you want to go a step beyond that, you can make extra sugar scrub to send home with your guests along with a recipe that they can recreate.

3) Ghoulish Masks:

Everyone loves downtime that they can use to recharge from a busy month or prepare for a busy season. Face masks can be so relaxing and leave you feeling completely renewed. Invite your friends over for seaweed facials. Not only will this cleanse your skin and relax you, but it’s fun to slather your face with rejuvenating products while enjoying times with friends. Take your Ghoulish face masks party to the next level and buy or make some photo booth signs, letting everyone take pictures to remember the night.

4) Red Wine and Foods:

What would Halloween be without Red Wine (or should we say ‘blood’), and your favorite finger foods. Pinterest is of course one of the best ways to search for new recipes that you wouldn’t normally come across. We’ve searched Pinterest for you to find some easy, fun, and creative recipes you can enjoy at your Halloween Party.

https://www.prudentpennypincher.com/100-best-halloween-foods/

5) Nail Station with Decals:

How often is it that you go to a Halloween party that has a nail bar with decals? Go to Walmart or the nearest pharmacy and, stock up on Halloween colors. Orange, black, green, and white will give you plenty of variety. Add in some creepy spider webs, blood drops, or witch hat decals for extra fun and creepiness.

(info courtesy of My Massage World)

Just breathe!

We’ve all been breathing since the moment of our birth, but did you know that we’re often doing it wrong? While the way you typically breath will keep you alive, it’s often not as efficient at keeping you at peak performance. That’s because we all leave it up to our unconscious brain to keep up this basic function without thought, which is fine for the most part. However, if you take the time to think through your breathing and practice new ways to breathe, you can often alter how your brain and body work.

Depending on what you’re doing, or attempting to do, you may need to alter your breathing in order to achieve it. Try one of these techniques the next time you need to be more alert or you need to calm down.

WAKING BREATH

Whether you’re struggling to wake up in the morning, hitting that afternoon lull, or sitting through some long boring presentation that has you nodding off, instead of immediately reaching for a caffeine boost, try changing your breath. Take very quick, shallow breaths in and out through your nose for about 20-30 seconds. Think of a child getting ready to cry or throw a tantrum. Those short fast breaths stimulate the sympathetic nervous system, working to get your blood pumping and make you more alert.

RELAXATION BREATH

If you’re trying to calm down after a busy day and fall asleep, or just find a sense of calm in a stressful situation, a few deep breaths can help. While we often think we know how to take deep breaths, you may not be giving your lungs enough credit. Sit or lie still and take a full, deep breath until you see your stomach rise, then release slowly. Repeat and continue for at least 2-3 minutes, being sure that your stomach rises fully with each inhale. The exhale should take about twice as long as the inhale. This deep, diaphragmatic breathing stimulates the parasympathetic nervous system, lowering blood pressure, and calming the body and mind.

Taking just a little bit of time to focus and concentrate on HOW you’re breathing can alter how your body and mind function in a variety of situations. Next time you need to wake up or calm down, try these breath exercises and see the difference for yourself.

(info courtesy of My Massage World)