How to recover from muscle soreness (science of DOMS)

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How to recover from muscle soreness (science of DOMS)

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FastFitnessTips: Cycling Science!

Күн бұрын

Пікірлер: 52

@Fastfitnesstips 5 жыл бұрын

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@mauriciorosales1259 5 жыл бұрын

This a a very nice presentation, never get DOMS cycling and rarely running , but ‘leg days’ in the gym almost almost produce DOMS - now I won’t be so afraid of that rare ibuprofen

@kiverrussell8369 4 жыл бұрын

An interesting video, thanks. I think perhaps the most important one you mention in passing right at the death (unless I missed it elsewhere, in which case apologies 😳) - SLEEP. Getting a full nights sleep seems to make the biggest difference, at least in my experience. A few nights of sub par sleep while training hard, say getting less than 6 hours or less, gives me problems and seems to impair recovery. While eating some naturally antioxidant foods and a bit of foam rolling certainly seem to help, sleep is the key for me. Indeed there appears to be ever increasing research on it's importance in the recovery process. From bitter experience of "creating" free time in exchange for sleep deprivation it leads me to ever building muscle tension and soreness that eventually results in knock on problems.

@kiverrussell8369 4 жыл бұрын

Oh and in terms of antioxidants - supplements with artificially high doses may indeed pose problems whereas naturally occurring, lower doses in foods such as berries etc. etc. seem to help. Compare and contrast studies that look at the effect of supplements with high doses (bad), versus tomato, lemon, cherry juice, blueberries etc. etc. that all seem to help without impairment.

@Nonixification 4 жыл бұрын

jeah dont know how sleep is not on the list

@superstrada6847 5 жыл бұрын

Thanks and much appreciate you cleaning up the misinformation clutter about DOMS.

@Fastfitnesstips 5 жыл бұрын

Haha that's our aim...with every topic!

@mathiasjohansencellist 4 жыл бұрын

So interesting topic! Excited what future research brings to light! Thanks for the video!

@tbx59 2 жыл бұрын

The hair of the dog that bit you is really the answer, right? That was always what was anecdotal when we all thought it was lactic acid - sore from a game, go out and run some gassers or do deload like weights and 'work out that lactic acid'

@SLR6700 5 жыл бұрын

I either hammer it every ride or stay on the couch and because of that I only ride every other day.. Old habits die hard.. Btw heading to the meds drawer to get some Tylenol lol.. No joke

@edsinofsky 4 жыл бұрын

I am a scientist experimenting with near infrared light from LEDs to help my cycling DOMS. There is a lot of science on this as a muscle treatment. I will reach out to Coach Alex to send along some papers and maybe some LED patches to try. The near infrared light lowers inflammation as well as produces ATP in the muscle itself. Hopefully you will hear more about this in the future. I ride almost everyday and had muscle soreness until a month ago when I started treating my legs with light.

@mathiasjohansencellist 4 жыл бұрын

so, any numbers yet?

@tony6795 3 жыл бұрын

@@mathiasjohansencellist He ain't ever gonna have numbers, brah.

@shenzhenpingpong 5 жыл бұрын

The last two video clips are hilarious. However, you didn't talk about how the older you get the more delay in DOMS you get, and why that is so.

@Fastfitnesstips 5 жыл бұрын

ok thanks for the heads up on this!

@yardleylfc 4 жыл бұрын

I agree on Tumeric. Turmeric should be taken with fats - healthy and pepper to increase the bioavailability

@ericoschmitt 5 жыл бұрын

Its like curing hangover: just keep drinking.

@nielsbrand291 5 жыл бұрын

Thank you for this, running tends to give me DOMS Found myself that combination of foam rolling protein supplements (also containing bcaa and glutamine) and active recovery (ride) works for me. Ran out of protein supplements last week, DOMS /power loss took longer. The anti oxidants are just part of my dieet to get to race wheight

@Nonixification 4 жыл бұрын

what if i told you protein is combination of amino acids, so when you say "containing bcaa and glutamine" is like saying air has oxygen. Yes some manufacturers like to add some extra aminos too boost the ratio.

@cammygray63 5 жыл бұрын

Recovery ride when? Straight after intensive exercise, or the following day?

@Fastfitnesstips 5 жыл бұрын

Not immediately, but if the DOMS isnt too severe early on, I recommend within 12hrs, as this (in my own personal experience) has more of a preventive effect in reducing future DOMS. If you wait until the next day DOMS can sometimes be too severe to contemplate "active recovery"

@cammygray63 5 жыл бұрын

@@Fastfitnesstips Thank you 😊

@darinsteele7091 5 жыл бұрын

@@Fastfitnesstips To me a recovery ride after intense exercise is the same thing if i do a recovery ride the next day. i get the same response.

@ericoschmitt 5 жыл бұрын

@@darinsteele7091 the response may be the same, but if you are completely cooked the next day you may not be willing to ride at all.

@reflectionsdetail 4 жыл бұрын

I've used low doses of Celebrex (cox2) for after workouts that i'm very sore, and I've used them in races that are long endurance races (important to stay hydrated to tax the kidneys less)

@keithmills7354 5 жыл бұрын

A really useful advice thanks 🌻

@ffionsampson8019 5 жыл бұрын

Ibuprofen and diclofenac tablets can irritate the stomach so take after eating if doing so (but I don't). A BBC documentary said protein markers in a protein shake taken soon after exercise could be detected in the muscles used. Sitting in a cold bath at least makes your legs feel better temporarily.

@anthonyhomercycling 5 жыл бұрын

I push hard every ride.. Yes I do suffer doms

@James-zu1ij 5 жыл бұрын

Surprising. I thought your muscles would get used to it. May be you think you are being consistent and you are not. You should start a training diary.

@anthonyhomercycling 5 жыл бұрын

Correct. I’m not consistent.

@Phyto_Chemicals 2 жыл бұрын

Sir where did you get the visuals for this video? Really fun!

@320ifq 5 жыл бұрын

I was told the aerobic aspects of cycling reduced or prevented doms ..... I tend to agree, after a 10 year gap in cycling I didn't really suffer when getting back into cycling

@Fastfitnesstips 5 жыл бұрын

Well it's more the ways the muscle are used...in cycling the movement is highly controlled by the crank circumference.....the repetitions are large and torque relatively low....plus its unusual to do something way outside of your comfort zone without preparation. That's why doms is less common in cycling

@mushin111 5 жыл бұрын

How about the purported link between ibuprofen intake and inhibition of testosterone? This might not manifest in short term effects i.e. DOMS, but might have effects on long term training effect.

@philadams9254 5 жыл бұрын

1:23 - LOL . Relatable!

@geoffgoldplum1231 4 жыл бұрын

"briefly in 5-10 mins" - FFT, 2019 before narrating a 14min video

@Fastfitnesstips 4 жыл бұрын

ah but there is 4 mins of pausing and wasted time ;)

@visualhub7196 2 жыл бұрын

MY DOMS GET ME UP AT MIDNIGHT

@ChannelScottify 2 жыл бұрын

NSAIDs gave me debilitating gastritis for 6 months + Don't take medication you don't need, I'd say.

@herosstratos 5 жыл бұрын

Great!

@raphaeltiziani7476 5 жыл бұрын

You say antioxidants do not help? There are a lot of studies which indicate that they help. I personally do recovery rides and sometimes protein supplements.

@Fastfitnesstips 5 жыл бұрын

Review of 50 antioxidant studies do show a tiny benefit (www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD009789.pub2/full) but antioxidant supplements may delay healing and recovery from exercise (Teixeira et al., 2009) and hinder adaptations to training (Paulsen et al. 2014), and may even increase mortality (Bjelakovic et al., 2007). Bjelakovic G, Nikolova D, Gluud LL, Simonetti RG, Gluud C. Mortality in randomized trials of antioxidant supplements for primary and secondary prevention: systematic review and meta-analysis. JAMA 2007;297(8): 842-57. [PUBMED: 17327526] Paulsen G, Cumming KT, Holden G, Hallén J, Rønnestad BR, Sveen O, et al. Vitamin C and E supplementation hampers cellular adaptation to endurance training in humans: a double-blind, randomised, controlled trial. Journal of Physiology 2014;592(8):1887-901. Teixeira VH, Valente HF, Casal SI, Marques AF, Moreira PA. Antioxidants do not prevent postexercise peroxidation and may delay muscle recovery. Medicine and Science in Sports and Exercise 2009;41(9):1752-60. PUBMED: 19657294]

@James-zu1ij 5 жыл бұрын

The university of youtube is fantastic. Have you tried urine. It cant be your own. It must be your best friends.