DOMS è l'acronimo di “Delayed Onset Muscle Soreness”, che in italiano significa “indolenzimenti muscolari a insorgenza ritardata”.
- I DOMS sono il segno che abbiamo creato uno stress meccanico ai nostri muscoli. - Ogni volta che ci alleniamo i nostri muscoli devono rispondere a delle richieste che noi gli facciamo e quando queste richieste sono oltre le loro possibilità loro cercano di fare tutto il possibile per assecondarle a costo di lesionarsi.
- Queste micro lesioni successivamente vengono riparate, ma non allo stesso livello precedente, ma ad un livello leggermente superiore. - Sono proprio queste micro lesioni che creano quindi la base al miglioramento della struttura e della funzionalità delle fibre che compongono il muscolo.
- I DOMS insorgono tra le 14 e le 72 ore successive all’allenamento con un picco tra le 24-48 ore e scompaiono dopo circa 3-5 giorni in base alle capacità muscolari e dalla nutrizione dell’individuo.
- Sono molto più comuni nel neofita che nel soggetto allenato.
Stretch stretchy rise n shine 🤸🏼♀️
#Stretching is an essential yet widely overlooked component of training, especially strength training. I will happily put my hands up and say I’m guilty of skipping out on it but after experiencing the worst #DOMS as of late, I am making it a non-negotiable part of my workout.
Not only does it promote range of motion, it improves overall muscular function, enhances performance and reduces risk of injury.
4 elements I think we can all say we’d like more of - especially the reduced injury part!
Here are some of my favourite pre-leg day stretches that’ll help with getting those legs limbered up 💪🏼
High lunge with a twist
Hold the stretches for 10-30 seconds and repeat if you need. I choose to start in a downward dog as it gets me in the ‘zone’ but that’s optional of course!
Stretching needn’t take hours, but the more you integrate it into your routine, the better! #wod#workoutwednesday
#bootybuilder - @jamileshair going through a tough leg session. A1 Back Squats (5 second pause at the bottom) 5 reps A2 Lying leg curl (5 second contraction) 5 reps A3 back foot elevated Split Squats 12 reps A4 leg extensions (2 second contraction) 12 reps. 4 total sets with 10 seconds rest between exercises and 1 minute rest between sets. Final round, all sets 20 reps each. #vegas#stronglegs#doms#Igf
I finally booked my flights last night so I guess we're officially 3.5 weeks out
Comp Squat - actually felt great until my top set where I put my belt too tight and couldn't brace
210kg/463lbs x4 set 2/4 - 2.5kg under my best set of 4 and v smooth
220kg/485lbs x3 set 3/4 - meh
200kg/440.9lbs x4 set 4/4
Comp Bench - very nice, things starting to click
147.5kg/325.2lbs x1 top single, 2.5kg PR and surprisingly fast
137.5kg/303.1lbs x3 set 2/4 - tfw backoff triple is equal to PR triple
132.5kg/292.1lbs x3 set 4/4
Percussion therapy/vibration massage. These tools have had increased popularity in recent times but so they really work and what does the evidence say. Personally, I use this @hyperice hypervolt after a long day of volleyball to help with decreasing any muscle soreness in my quads. Essentially the article compares vibration (5min) and massage therapy (15 min) on the biceps post workout and results for muscle soreness and concentric strength were measured. Results showed a decrease in muscle soreness from two groups using the therapy and the control group showed no change. We can’t always base all conclusions on just one study but there is definitely evidence out there suggesting the benefits of these handy pieces of recovery equipment #themoreyouknow#hypervolt#hyperice#physicaltherapy#doms#domsprevention#injuryprevention#inspirehealthpt#physicaltherapy#dpt#umdpt
💥DOMS💥 . “Delayed onset muscle soreness (DOMS) is something everyone reading this has probably experienced. Some feel their heaviest DOMS 24 hours after a workout, whereas others know they pay the most for their leg days 2 days later. Both are normal responses to exercise. @strengthcoachtherapy breaks down what that muscle soreness you feel is and isn’t from. . What is DOMS? DOMS is perceived as a dull, aching pain in the affected muscle, often combined with tenderness and stiffness. The pain is typically felt only when the muscle is stretched, contracted or put under pressure, not when it is at rest. This tenderness, a characteristic symptom of DOMS, is also referred to as "muscular mechanical hyperalgesia.” There are other working theories behind DOMS that attempt to explain the mechanism at a cellular level. Most deal with the presence of histamines, inflammation, prostaglandins, and other cellular markers of pain. . What causes DOMS? Although the mechanism is not completely understood, the pain is thought to be a result of contractile tissue microtrauma- mechanical damage to the muscle on a very small scale. DOMS is increased with eccentric exercise, as this is thought to create more microtrauma to the muscle. On the contrary, DOMS can be controlled by emphasizing concentric-only exercise for applications like training for in-season athletes. . What doesn’t cause DOMS? It’s not Lactic Acid. Lactic Acid is a byproduct of cellular metabolism and it typically clears within 1 hour of exercise. The best work out does not cause the most DOMS either. DOMS is a result of exposure to new movement and new range of motion. It decreases with repeated efforts of the same workout: This specific adaptation to imposed demands is the cornerstone of a sound training program. . How do I help DOMS? There are many anecdotal and bioscience ways to combat or reduce DOMS, including temperature manipulation, stretching, myofascial work, etc. The best researched method to improve DOMS is simple light cardio. If your legs are toast after a workout, don’t let that stop you from exercising again. It’s OK to exercise when you’re sore, just understand you migh
Theeeeese are a few of my faaaavourite thiiiings. So I’m a really bad sleeper and really good at DOMs, do these are 2 things I really can’t live without. The nighttime lavender number, I spray on the bottom of my feet and I think makes a huge difference to my appalling ability to sleep at night (unfortunately no way related to my talent of napping) and the original mag is wonderful when I’ve spent too many hours in the saddle or done something stupid at work!! THANK YOU @betteryou_ltd #BFRecommends#bodyfundamentalsuk#softtissuetherapy#betteryou#bettersleep#doms#magnesiumspray#sleeptips#recoverytips#domore
Aaaand the 3 day doms (I know it already) begin after almost no training in the gym for a month 😰 my legs actually started to ache only hour after my session yesterday - we've all been there!
My love for the @myproteinuk seamless continues, but there's also some new bits coming out soon I hear 👀 remember you can always use my code MPSARAH for 35% off a lovely discount on your order 🤗including on the MyRange!
Another fan submission!
@dominos is doing %50 off pies all week, so get em while they're hot! As you can see this pizza went through strenuous testing before we got to the verdict. Doms bacon 2/10 and overall pizza received a 5/10. #pieguy420#rateyourpie#doms#pizza#420
Tonight it’s official @rmcgaz15 tried to kill me @knowledgefitnessgym 🙊
100 thrusters (if you drop the bar- 2 runs)- 60 thrusters (if you drop the bar- 8 runs)- 40 thrusters (if you drop the bar- 10 runs). ( I dropped the bar twice in the 100 thrusters and once when completing 60) .
🏋🏼♀️350m ski erg
🏋🏼♀️35 ball slams
🏋🏼♀️35 wall balls
Repeat X2 👊🏻
You will find me the rest of the night, lying on my sofa feeling sorry for myself as the doms are setting in already 😂