176 | Why Do I Get So Sore?! Best Treatments for Soreness
Welcome to Episode 176 of The Optimal Body Podcast
Why Do I Get So Sore?! Best Treatments for Soreness
Dealing with soreness? Concerned about your soreness? DocJen & Dr. Dom dive answer frequently asked questions about the science behind soreness. Diving into what delayed onset muscle awareness is, where you might feel it, and why soreness occurs, DocJen & Dr. Dom describe the types of exercises that might elicit a greater soreness response and what other factors could be contributing to the degree of soreness felt. As an adaptation mechanism, they provide insight into whether or not soreness is bad and how you can distinguish between pain and soreness. Finally, they provide their best tips for managing soreness and discuss soreness in relation to heat, ice, foam rolling, massage guns, and massages! Let’s dive in!
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What You Will Learn PT Pearl:
02:21 – What are DOMS?
04:54 – Why we get DOMS
05:47 – Types of exercise that might
06:18 – Other factors contributing to the degree of DOMS
09:46 – Brain Protection: Are DOMS bad?
10:55 – Pain indicating damage vs pain indicating adaptation
14:19 – Management of DOMS
17:45 – Heat vs Cold for DOMS
20:47 – Foam rolling & massage guns for DOMS
Sources Cited:
Cheung, Karoline, et al. “Delayed Onset Muscle Soreness.” Sports Medicine, vol. 33, no. 2, 2003, pp. 145–164, 10.2165/00007256-200333020-00005.
“Delayed Onset Muscle Soreness (DOMS).” Physiopedia, www.physio-pedia.com/Delayed_onset_muscle_soreness_(DOMS).
Dupuy, O., Douzi, W., Theurot, D., Bosquet, L. and Dugué, B. (2018). An Evidence-Based Approach for Choosing Post-exercise Recovery Techniques to Reduce Markers of Muscle Damage, Soreness, Fatigue, and Inflammation: A Systematic Review With Meta-Analysis. Frontiers in Physiology, 9.
Ingraham, Paul. “Post-Exercise, Delayed-Onset Muscle Soreness.” Www.PainScience.com, 24 Apr. 2019, www.painscience.com/articles/delayed-onset-muscle-soreness.php.
Heiss, R., Lutter, C., Freiwald, J., Hoppe, M., Grim, C., Poettgen, K., Forst, R., Bloch, W., Hüttel, M. and Hotfiel, T. (2019). Advances in Delayed-Onset Muscle Soreness (DOMS) – Part II: Treatment and Prevention. Sportverletzung · Sportschaden, 33(01), pp.21–29.
Heiss, Rafael, et al. “Advances in Delayed-Onset Muscle Soreness (DOMS) – Part II: Treatment and Prevention.” Sportverletzung · Sportschaden, vol. 33, no. 01, Mar. 2019, pp. 21–29, 10.1055/a-0810-3516.
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