DOMS

DOMS: a review of interventions

DOMS: a review of interventions

Torres et al. (2012) published a systematic review of various interventions and modalities used to decrease delayed onset of muscle soreness (DOMS). Most DOMS occurs during the eccentric portion of the lift; lengthening under load appears to cause sufficient microtrauma to the muscle as to cause significant pain after the workout. Concentric work seems to have(…)

Cryotherapy and recovery

Cryotherapy and recovery

Cryotherapy has gained momentum over the past 10-15 years as a recovery strategy in elite athletes. It purports to minimize muscle damage following exercise, reduce symptoms of DOMS and speed up the healing process. So how effective is the method? In a study by Sellwood et al. (2007), 40 males were randomized into 3 *(…)

Is sports massage recommended immediately after exercise?

Is sports massage recommended immediately after exercise?

Does having a sports massage help wash out metabolites and increase the speed of muscle recovery following exercise? Probably not.  Recent evidence from Queen’s University (Ontario, Canada) suggests that massage applied to exercised muscles may impede blood flow and reduce lactate removal. The best way to remove lactate from exercised muscles is probably by performing(…)