Get Rid of SORENESS FAST! (Tips and Tricks)

Get Rid of SORENESS FAST! (Tips and Tricks)

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Soreness soreness soreness. I know, it sucks. Everything feels horrible, you can’t move
your limbs, and taking a number 2 in the toilet feels like you’re taking a number 3. Well, in hopes of helping you through this
difficult time, let’s look at some research-supported ways on how to deal with DELAYED ONSET MUSCLE
SORENESS. Speaking of which, delayed onset muscle soreness,
or DOMS, is the soreness you’re likely feeling right now if you’re searching for this video,
which kicks in around 24 to 48 hours after training. It tends to get worse before it gets better,
so don’t be alarmed if this is happening to you. The reason we get DOMS is still uncertain. One of the more popular beliefs that DOMS
is caused by microtears and inflammation of our muscles during eccentric contractions,
contractions that occur when a muscle lengthens. For example, eccentric phase of a bicep curl
occurs when you lower the dumbbell, which causes the muscle to lengthen under tension,
Now, before we move onto research-supported tips, I do wanna address some common ones
that are misconceptions. One of which is stretching, something often
suggested by fitness experts. Unfortunately, science kinda slaps this one
in the face. The data DOES NOT show that stretching alleviates
DOMS, with a near-definitive 2011 meta-analysis concluding that stretching had no clinically
important reductions to muscle soreness. Another concept is the use of cold-water immersion. Kind of like the ones you see pro athletes
use in ice baths. The problem with cold-water immersion isn’t
that it’s not effective, but the conditions required to see benefits are very narrow. According to a 2016 systematic review, the
benefits of cold baths are only observed in water at 11 to 15 degrees Celsius and you
cannot be immersed for longer than 10 minutes. This is a pretty impractical approach for
the average joe that cannot so specifically control time and temperature in their bathtubs. Even more so when considering that using too
cold or too long of a bath can actually make soreness worse. Speaking of worse, if you ever thought of
taking anti-inflammatories like ibuprofen, you might want to reconsider. Sure, it can help with inflammation, which
might temporarily relieve muscle pain, but inflammation isn’t necessarily a bad thing. Inflammation is often a signal for muscle
growth, so anti-inflammatories theoretically can cut into your gains. But the thing is that there simply no solid
evidence showing NSAIDS preventing or even reducing DOMS. But enough about misconceptions. Let’s finally move on to more helpful matters,
starting with potentially helpful SUPPLEMENTS. First up, caffeine! That’s right, caffeine before exercise has
shown to significantly help with muscle soreness 48 hours post-workout. But this carries a fairly heavy caveat of
having to ingest more than 400 milligrams of caffeine an hour before your workout. That’s… A LOT, about 4 cups of coffee. Not great if you work out late, but at least
the option is there Others supplements would be 3 grams daily
of omega-3 fatty acids and 50 milligrams of taurine, both showing benefits to DOMS. But of course, it wouldn’t be right if I
did not mention that you should GET YOUR PROTEIN. Protein, either from your meals or supplements,
have shown to improve muscle recovery and soreness. Some also have shown a benefit to taking a
protein shake about 30 minutes before your workout. As far as daily intake, my typical recommendation
of 1.6 grams to 2.3 grams of protein per kilogram of bodyweight per day is a good place to start. Now, for things you can DO rather than take,
foam rolling might be a helpful tool. The research on this is quite limited but
some do exist, and considering the relative affordability and simplicity of use, foam
rolling is definitely something worth considering. If you do use it, then foam roll the trained
muscles for 20 minutes after your workout session. Another thing you can do is to start light
and simple. You want to ease yourself into the exercises,
ESPECIALLY, ESPECIALLY if you’re not used to exercising at all. This allows your body to become acclimated
to a lighter, less sore-inducing training stimulus before dealing with higher intensities
and volumes. And one new finding making its way through
the literature is the use of isometric exercises, exercises under load without any movement,
like holding a bicep curl still. According to a 2019 study, performing 10 3-second
maximal isometric holds TWO days before regular eccentric training did reduce the severity
of muscle soreness. A very interesting finding and better yet,
something fairly easy to do. You just gotta do some isometrics a couple
of days before your real workout. And finally, by far the most tried and true
method to deal with DOMS is consistent training. Consistent training employs the wonderful
repeated bout effect, an affect in which your body becomes adapted to the continuous training
stimuli plus inflammation resulting in much more efficient subsequent recovery rates. This also explains how using lighter weights
and isometrics first might help with DOMS, as they’re precursors to the repeated bout
effect. In short, you’ll get less and less sore
the more and more you train. Some even experience no soreness if they train
consistently enough. The opposite is true as well, where if you
stop training for too long, then DOMS will return with a vengeance. So make sure you get out there and keeping
lifting. But that’s about it! These are the current scientifically supported
tips on dealing with delayed onset muscle soreness. Well, other than crying… but that-that’s
a personal problem. Or you can just embrace the soreness, and
even though soreness is not the best indicator of a good workout, you could still feel proud
knowing you did at least something. And I’m sure some of you have your own soreness
tips and I would love to hear them in the comments below. If you enjoyed this video, give it a sore
thumbs up and share it with your DOMS-loving or hating friends. Subscribe for more future videos. As always, thank you for watching and GET
YOUR PROTEIN!

100 thoughts on “Get Rid of SORENESS FAST! (Tips and Tricks)”

  1. I personally avoid negatives and going to failure when I start back. RPE 7 or even 6. I found that my soreness is a loooot less when I do that compare to when I go to failure or do high negative exercises (ex: Nordic hamstring curls).

    What do you think folks?

  2. Caffeine, taurine, omega3, protein… So i can mix my redbull with protein and a multi vitamin tablet, that sounds horrible

  3. I'm a 16 year old guy around 6 feet . How much should I weight ? I seen some websites tell me 196 others 183 I'm aiming for 200 atm. Just need some help on that

  4. Go for a swim (I use ymca pool they give students a discount) and eat turmeric (eating it in ramen with black pepper and olive oil and chicken) and blueberries

  5. I don’t think you should be telling people to not take Ibuprofen some of us have to regardless of the gym we may have jobs where we are on our feet for hours everyday, but I agree with the protein facts you have like drinking shakes before gym, I like that.

  6. I started back the gym yesterday after 5 months cause of a broken collarbone oh man I have got so out of shape…I work some light chest and biceps however I couldn't go to the gym to because I literally cant straightening my arms out my biceps and forearm has never been this sore before and the veins in my right biceps are a little discolored can anyone give any advice?

  7. Wanna get rid of soreness? Eat enough protein and use the supplement HMB(calcium salt is just as good as the free acid, I’ve tried both)

  8. A light exercise session to get the blood flowing often helps a bit with the soreness. E.g. a light cycle the day after leg day.

  9. I use Protein Powder after every workout, and take 2 teaspoons on fish oils a day. Don't drink coffee r take taurine though. Definitely sore when I try a new workout, but after a few days, I only feel a mild soreness in the muscles.

  10. 48 hours is the usual recovery time for a muscle group. If you are still sore do not workout that muscle group hard. Doing light exercises will actually help with recovery as it simulates the area and gets a lot of blood flow going.

  11. So I don’t get this. I just worked out and I was sore at the gym. I went home had a shake and then went to bed pretty soon. I slept for my 7 hours and feel little to no soreness. I went really hard (yes in a good way with correct work out with the right % in weights) and just don’t feel sore like I did at the gym. Did I not do let’s say enough or what’s up with this?

  12. After several years of training in the gym, I don't get DOMS much in my upper body anymore. A good leg day will still leave me sore for like 5 days though 😢

  13. I have one quistion first days of the gym i felt allot of sorrenes which meant improvement to me now i feel then att all am i still making progress?

  14. The only thing that has ever helped me with DOMS is going to the gym consistently and time. Now, I like DOMS because I know I’m working on something that was ignored prior. Good luck new gym goers. Don’t quit.

  15. Any tips for neck soreness . I get it after training shoulders and when i force extra pushup reps. Yes most is due to bad form and some by bad sleeping posture.

  16. I don’t know if their is any clinical research on active recovery but if you train the same muscle 50% and do a little running that will help. Let’s say you did squats or bench and you’re really sore the next day, then do the same thing with half the weight the next day. The worst thing you can do when you’re sore is not move the muscle because it hurts.

  17. DOMS are great whenever i feel like skipping a workout i say to myself "ah but next week the doms will be worse if miss this week"

  18. What about soreness after endurance training? Or why doing a new excercise causes DOMS more often but familiar stimuli not so much?

  19. Did you ever notice that, even if you work tour butt off, doms do not come out, or are greatly reduced, if the heavy movement you do is intense/heavy enough and frequent enough. Proof of it is that even if you work your legs like crazy, if you change the leg exercise you may incur in heavy doms. This would lead to think that it is something maybe related to excessive damage due to incorrect neural firing pattern of muscles.

  20. First day back at the gym after 2 weeks(Monday) of nonactivity, did max rep squats @ 85% of my true max, not the best idea in hindsight, still sore

  21. Would it matter in what kind of protein, depending on what kind of goal you're going for? (Cutting or gaining) Or does it matter, protein is protein??

  22. I love the soreness, though sometimes I'll overdo it and my arms will be in severe agonizing pain for days 😂

  23. 2.3 grams of protein won't do anything for you unless you are taking PEDs, ah wait it will probably damage your kidneys in the long run, about 1.7grams is the absolute maximum you should take if nkt taking steroids

  24. What about deep tissue massages guns like that TIM TAM or Theragun? It is the same as the foam roller? I have one it feels that I recover faster

  25. Some of you guys are against this video but you don’t get that soreness doesn’t mean you’re doing anything right, and soreness can get in the way of your future workouts which cuts into your gains too, same with day to day things can be tough

  26. Make sure your macros and micros are covered, proper hydration, sauna, and 20 minute Epsom salt baths/soaks. Z.M.A. supplement before bed and D.O.M.S. will not be a limiting factor.

  27. Please make a video about this research.

    https://blog.myfitnesspal.com/could-intermittent-fasting-actually-help-you-live-longer/?utm_source=mfp&utm_medium=email&utm_campaign=MFP_Newsletter_20200112

  28. Do you have any videos on body fat percentage? I’d really love to know more about it and how you can lower body fat % and not just “how to lose weight” or “how to lose fat” but how to specially bring down your overall body fat percentage in order to build more muscle.

  29. "I like soreness" yeah, i don't think you're talking about the kind of soreness that makes you want to cry because you can't even roll out of bed

  30. It would be a great help if you cover on the ways to foam roll correctly & specifically targeting deep muscles in the next video. Just a suggestion 😉

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