Ease DOMS and Get Patient Back on Track!

Ease DOMS and Get Patient Back on Track!

(written for Evolving Nutrition by Dr. Corey Schuler from The Metabolic Treatment Center )

 

 

Delayed-Onset Muscle Soreness (DOMS) usually develops 12-48 hours after intensive and/or unusual eccentric muscle action such as walking down a hill or lowering weights. Most of us know when we train hard (intensively) that we will be sore, but “unusual eccentric muscle action” also explains why doing a completely new exercise, even on very low weights, can have the same soreness the next day. It is also important to highlight that DOMS result from the “eccentric muscle action” which is the opposite phase to what we would expect (e.g. it is when we lower ourselves in a push up, or lower ourselves in a squat, or lower the bar in a bicep curl versus the concentric phase such as pushing in a push up). That is why it is walking down hill that results in DOMS, not walking up as most of us would naturally assume!

 When we are new (or renewed) to training, our sweat is actually fundamentally different than those elite or seasoned athletes. New athletes and deconditioned individuals have excessively salty sweat. This is because our body has yet to adapt to the excess perspiration. Until our kidneys catch up with our enthusiasm, we are susceptible to that salty ring on our gym shirts. This is a critical time to replenish our electrolytes. Most commercially available sports drinks are woefully inadequate in regards to the full spectrum of actual electrolytes and simultaneously contain either excess sugar or worse, artificial sweeteners. Sole (so-lay) therapy using Original Himalayan Crystal Salt is a suitable alternative. Prepared using all 84 minerals from the pristine Himalayans, Sole can be used twice daily by new athletes and after the most strenuous exercises.

 

New or higher level activity is a stress. Typically we think of it as a “good” stress, but the line is thin between good and too much. I explain to patients that we “thicken the line” by supporting with neuroendocrine system and reducing the stress response. In my practice I use RevolutionPRO for men to support the neuroendocrine system and our body’s ability to adapt to exercise and our increased need for energy.  In a very interesting study, maca was studied in cyclists. After only 14 days of use, long distance times were improved with the additional benefit of increased sexual desire.[i]  The takeaway from this study is that the broad spectrum results seen with maca should not be understated and perhaps only looking at one marker is not the appropriate way to measure adaptogenic herbs. We saw this with the studies of FemmenessencePRO for women as well. Maca, especially when phenotypes are carefully chosen and solubility is maximized, can impact multiple hormones and blood sugar in the system in a positive way including performance and possibly recovery.

 

Melatonin is becoming well-known for its antioxidant and anti-inflammatory capacity. Melatonin and exercise have reciprocal benefits. As discussed, strenuous exercise causes oxidative stress and more specifically can deplete melatonin levels. Melatonin use can increase the low levels and also combat the free radical production and restore function.[ii]  A group of researchers gave football players a high dose of melatonin (6 mg) before a training session. None of the players fell asleep during the experiment. However, these researchers concluded that melatonin offered a significant benefit.[iii] The question we would ask is in regards to dose. Is 6 mg the appropriate dose for midday activity or would a lower dose offer similar benefits?  In very different athlete type, runners, a different group found that use of melatonin before exercise supported the biochemical markers of stress.[iv]  Again, no runners fell asleep on the track. HerbatoninPRO is a plant-based melatonin product that is naturally slow release and comes in both the physiologic 0.3 mg dose and the higher 3 mg dose for short term use.

 

In review, for delayed-onset muscle soreness, consider the following

·         Get a massage or acupuncture treatment

·         Use compression therapy if soreness is localized to a single joint

·         RevolutionPRO for men, 4 capsules per day or your regular dose

·         FemmenessencePRO for women, 4 capsules per day or your regular dose

·         3-4 liters of water per day with 2 daily doses of Sole using Original Himalayan Crystal Salt

·         Sole bath using Original Himalayan Crystal Salt

·         HerbatoninPRO 0.3mg, 1 capsule each night or prior to intense exercise

·         Green tea extract, 100 mg four times daily or four cups of brewed tea

·         Glutamine, 2-20 grams daily

·         Magnesium, 300-400 mg  daily

·         Fish oil, 2-3 grams daily

·         Get back in the gym, but this time, go a tinge lighter

For the full article, including complete analysis of additional therapies for DOMS, email corey@evolvingnutrition.com and you can request the podcast HERE.

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[i] Stone M, Ibarra A, Roller M, Zangara A, Stevenson E. A pilot investigation into the effect of maca supplementation on physical activity and sexual desire in sportsmen. J Ethnopharmacol. 2009 Dec 10;126(3):574-6.

[ii] Escames G, Ozturk G, Baño-Otálora B, Pozo MJ, Madrid JA, Reiter RJ, Serrano E, Concepción M, Acuña-Castroviejo D. Exercise and melatonin in humans: reciprocal benefits. J Pineal Res. 2012 Jan;52(1):1-11.

[iii] Maldonado MD, Manfredi M, Ribas-Serna J, Garcia-Moreno H, Calvo JR. Physiol Behav. Melatonin administrated immediately before an intense exercise reverses oxidative stress, improves immunological defenses and lipid metabolism in football players.  2012 Mar 20;105(5):1099-103.

[iv] Ochoa JJ, Díaz-Castro J, Kajarabille N, García C, Guisado IM, De Teresa C, Guisado R. Melatonin supplementation ameliorates oxidative stress and inflammatory signaling induced by strenuous exercise in adult human males. J Pineal Res. 2011 Nov;51(4):373-80.