Wednesday, November 16, 2016

Beat the DOMS !

You worked out and now your sore AF ! What just happened ?? You can just blame DOMS - delayed onset muscle soreness. It usually hits about 2 day after a hard workout and it can be grueling. Good news is that you are creating new muscle growth. Bad news, your now left with soreness that is uncomfortable and slightly painful,
DOMS is also a mild form of a much more serious condition known as rhabdomyolysis. Rhabdo, for short, is the breakdown of muscle fibers to the extent that cellular contents are released into the blood stream. Why is this bad? The proteins are released into the bloodstream where the kidneys have a hard time filtering the toxins out.
However, before you think physical activity is going to kill you if you "over do it". I want to share some other things that might be a factor that can contribute to Rhabdo,
Crush injuries
Drug use
Genetic muscle disease
Heat stroke
Ischemia or necrosis of the muscle (lack of oxygen to or death of the tissue)
Low phosphate levels
Severe exercise exertion (marathon running or strength training)
Shaking chills
Why is Rhabdo even a associated with lifting anyways. Rhabdo is often caused by high repetition, lighter load workouts. Here is a good example of load and repetition that might cause risk. For example: 5 sets of 5 squats at a heavy load is not a workout that carries a high risk of causing rhabdo. Whereas, performing 1 set of 100 squats as quickly as possible with a light load would carry a more substantial risk. In all reality, the chances of you getting rhabdo are pretty slim, but you don't want to risk it if you don't have to!
Rhabdo is a very rare condition.It is often the experienced athlete that is most susceptible to rhabdo. This happens for one of two reasons. If an experienced athlete has been injured or took time off and come back assuming they can pick up where they left off, that is where intensity overtraining occurs. Or if you suddenly increases the intensity of the workout it creates a perfect recipe for rhabdo.
Gradually build up volume and intensity in your workouts, especially after a long break from exercise. Your first workout after a break in training should get your heart rate up and allow you to do some work, but it should not be completely exhausting. Do not try to leave the gym crawling out thinking its a badge of honor. Cycle the intensity of your workouts. Going 100% every time will lead to burnout and injury. Always listen to your coach. Your coach is there to guide your training. Always be honest with your coach about how you feel that day. You should expect to receive thoughtful counsel in return.

The signs and symptoms of rhabdomyolysis include:
Abnormal dark urine color (think Coca-Cola)
Decreased urine production
General weakness
Excessive muscle stiffness or aching
Muscle tenderness
Joint pain
Weight gain
Your coach or trainer should have a few things in mind. The intensity of volume, how much work load is produced overall and your recovery sessions that are built into training. Listen and pay attention to what your body is telling you. If you feel tired, take a day and rest. That is often more important than the workout.

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