Massage Therapy & Delayed Onset Muscle Soreness
The seemingly everlasting battle in our cumulative journey of isolation and constantly being on alert for our health status has been exhausting to say the least. During multiple lockdowns, we have seen a common theme in clients, the inability to exercise the way they wanted to and overcome soreness.
Public gyms being closed became a primary barrier to exercise, and before judgement crosses your mind, consider a couple of possibilities: Lifting weights, yoga, spin classes and other types of common fitness related activities for the general population are just that, a general part of their life. People are incredibly busy with their personal, professional, and familial commitments and when the ease of access to a fitness venue becomes withdrawn, the concept of exercise fails to fit into that “general part of their life”.
This all changed when Ontario entered Stage 3 of the Reopening process, and at a maximum of 50% capacity (BUT 150% excitement), people were allowed to re-enter recreational fitness facilities. The enthusiasm with which people went back to their exercise routines was inspiring but came at a price. I have seen client after client come in with the physical manifestation of soreness due to training too hard too soon.
This uncomfortable feeling is called delayed onset muscle soreness or DOMS. It refers to skeletal muscle pain following unfamiliar or unaccustomed exercise. The intensity of the soreness usually peaks 24-48hrs following the bout of exercise and subsides within 5-7 days. In addition to the soreness, one can commonly experience performance decrements in freedom of movement through your joints (referred to as range of motion) and muscle activity.
Conversely, having DOMS is usually a positive sign, it is indicative of the muscles having undergone the proper stimulus you intended to put it through, and also that it is in the process of healing towards a stronger state. If you are currently undergoing this uncomfortable soreness from taking your enthusiasm for exercise and having perhaps gone a little far in the gym, MASSAGE is an option for you.
Based on a 2017 Systematic Review and Meta-Analysis (Guo et al) concluded that massage therapy is effective for alleviating DOMS. Interestingly, therapy also improved muscle performance after strenuous exercise, specifically 48 hours after the exercise session. With all this information, the next step is for you is to take your enthusiasm for exercise, get out there and take advantage of the re-opening gyms here in our city. Wait two days and book a Massage treatment with me, alleviate any soreness, and let your enthusiasm continue to manifest. Be sure to contact Foundation Physiotherapy today to learn more!