BITE SIZE: Tips and Strategies to Help Navigate DOMS/Muscle Soreness

In this episode, Jess hosts Lynndsey on a very quick discussion on strategies that can help alleviate or at least help with muscle soreness. They go over easing into training as well as post-exercise active recovery, compression clothing, heat/cold exposure, massage, foam rolling, and Lynndsey's personal habits to stay fresh for her training!  References: Armstrong R. B. (1984). Mechanisms of exercise-induced delayed onset muscular soreness: a brief review. Med. Sci. Sports Exerc. 16, 529–538. 10.1249/00005768-198412000-00002 Beliard S., Chauveau M., Moscatiello T., Cros F., Ecarnot F., Becker F. (2015). Compression garments and exercise: no influence of pressure applied. J. Sports Sci. Med. 14, 75–83.  Bieuzen F., Brisswalter J., Easthope C., Vercruyssen F., Bernard T., Hausswirth C. (2014b). Effect of wearing compression stockings on recovery after mild exercise-induced muscle damage. Int. J. Sports Physiol. Perform. 9, 256–264. 10.1123/ijspp.2013-0126 Brown F., Gissane C., Howatson G., van Someren K., Pedlar C., Hill J. (2017). Compression garments and recovery from exercise: a meta-analysis. Sports Med. 47, 2245–2267. 10.1007/s40279-017-0728-9  Crane, Justin D., Daniel I. Ogborn, Colleen Cupido, Simon Melov, Alan Hubbard, Jacqueline M. Bourgeois, and Mark A. Tarnopolsky. “Massage Therapy Attenuates Inflammatory Signaling After Exercise-Induced Muscle Damage.” Science Translational Medicine 4, no. 119 (February 1, 2012): 119ra13-119ra13. doi:10.1126/scitranslmed.3002882. Dupuy, O., Douzi, W., Theurot, D., Bosquet, L., & 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. https://doi.org/10.3389/fphys.2018.00403 Fröhlich M., Faude O., Klein M., Pieter A., Emrich E., Meyer T. (2014). Strength training adaptations after cold-water immersion. J. Strength Cond. Res. 28, 2628–2633. 10.1519/JSC.0000000000000434  Guo J., Li L., Gong Y., Zhu R., Xu J., Zou J., et al.. (2017). Massage alleviates delayed onset muscle soreness after strenuous exercise: a systematic review and meta-analysis. Front Physiol. 8:747. 10.3389/fphys.2017.00747 Herbert R. D., de Noronha M., Kamper S. J. (2011). Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database Syst Rev. CD004577. 10.1002/14651858.CD004577.pub3 Hill J., Howatson G., van Someren K., Leeder J., Pedlar C. (2014). Compression garments and recovery from exercise-induced muscle damage: a meta-analysis. Br. J. Sports Med. 48, 1340–1346. 10.1136/bjsports-2013-092456 Kargarfard M., Lam E. T., Shariat A., Shaw I., Shaw B. S., Tamrin S. B. (2016). Efficacy of massage on muscle soreness, perceived recovery, physiological restoration and physical performance in male bodybuilders. J. Sports Sci. 34, 959–965. 10.1080/02640414.2015.1081264 Nahon, R. L., Silva Lopes, J. S., & Monteiro de Magalhães Neto, A. (2021). Physical therapy interventions for the treatment of delayed onset muscle soreness (DOMS): Systematic review and meta-analysis. Physical Therapy in Sport: Official Journal of the Association of Chartered Physiotherapists in Sports Medicine, 52, 1–12. https://doi.org/10.1016/j.ptsp.2021.07.005 Schoenfeld, B. J., & Contreras, B. (2013). Is postexercise muscle soreness a valid indicator of muscular adaptations? Strength and Conditioning Journal, 35(5), 16–21. https://doi.org/10.1519/ssc.0b013e3182a61820 Strategies for reducing delayed-onset muscle soreness. (n.d.). Human Kinetics. Retrieved January 26, 2023, from https://us.humankinetics.com/blogs/excerpt/strategies-for-reducing-delayed-onset-muscle-soreness Suzuki M., Umeda T., Nakaji S., Shimoyama T., Mashiko T., Sugawara K. (2004). Effect of incorporating low intensity exercise into the recovery period after a rugby match. Br. J. Sports Med. 38, 436–440. 10.1136/bjsm.2002.004309 Zainuddin, Zainal, Mike Newton, Paul Sacco, and Kazunori Nosaka. “Effects of Massage on Delayed-Onset Muscle Soreness, Swelling, and Recovery of Muscle Function.” Journal of Athletic Training 40, no. 3 (September 2005): 174–80. Zainuddin Z., Sacco P., Newton M., Nosaka K. (2006). Light concentric exercise has a temporarily analgesic effect on delayed-onset muscle soreness, but no effect on recovery from eccentric exercise. Appl. Physiol. Nutr. Metab. 31, 126–134. 10.1139/h05-010