The Morning, Or Two, After

25 days to Memorial Day

Also, between now and Memorial Day, I'm offering a special "Countdown to Summer" training package for all new and former clients at 25% off regular package rates. $430 for 6 sessions. Get into your summer grove & call or email me to set up your first session!

Now, on to the blog.

You probably know what I'm talking about before I even start this one. Maybe you took a new spin class. Maybe you really pushed it out on your long distance running day. Maybe you added that extra 5lbs needed to set your new personal best. That next morning, or maybe even as much as a couple of days later, man you feel it back in your legs, or your back, or your triceps, or maybe your calves. Actually I'm there right now.

It's not been unusual that experienced the equivalent of having my nose swatted with a rolled up newspaper by clients who said, "I couldn't walk

for ___ days after that!!" "Well," I ask them, "...what did you do when you started feeling the soreness?" The answer inevitably comes as a variation on the theme of "well....nothin'. I tried not to move."

What we're talking about here is D.O.M.S. or Delayed Onset Muscle Soreness. You're not going to believe this, but I'm going to say it anyway. The best way to beat soreness that results from exercise is to EXERCISE! A recent study published by the National Strength & Conditioning Association reaffirms that moderate activity will actually shorten the effects of d.o.m.s. I know. You don't believe me.

Here's how it works. We all know the body is an incredibly smart and efficient machine. Well, turns out we carry our own physical therapist with us in our blood stream. Muscle soreness results from micro tears in the muscles that allow them to reform and grow back stronger than they actually were. Moderate activity focusing on the sore (torn) muscles will do several things. Here's the top two.

1. Increased activity demands increased blood flow to the active area. Blood carries oxygen and nutrients needed to heal and grow damaged muscles. More activity = more blood flow = faster healing
2. The stretching and contracting of the muscle in addition to the increased blood flow raises the temperature of the active muscle. In effect, you're self administering heat therapy like a hot wrap or heated blanket to the muscle. This also speeds the healing process as well as giving a mild anesthetic effect, thus lessening the pain almost immediately.

You still don't believe me. You're going to push it one day and you're going to get sore. Then you're going to sit on the couch and spend some quality time with Ben and Jerry when even just a brisk walk around the block will speed immediate relief to the sore muscles. Well, to steal a turn of phrase from LeVar Burton, " You don't have to take my word for it." Just try it. You'll be surprised.