Pain

DOMS - what is it?

DOMS or delayed onset muscle soreness is something that everyone has experienced regardless of training history. You don't even have to have trained to experience it. You have just decorated the bedroom and you have sore shoulders, that soreness is DOMS. Often thought of as a sign of a good training session, nothing could be further from the truth. In tech speak the pain is caused by an increase in the acute loading that is sufficiently above your chronic loading level that you aren't ready for. You react to this in an adverse manner that is painful.  The unwanted pain of DOMS is a secondary reason why you should build up the volume and intensity over a period of weeks. The primary reason for the gradual build-up is to reduce the risk of injury. DOMS is painful but it isn't an injury. A good rule of thumb is to use increases of no greater than 10% per week.    

All the posts and emails that I write are about trying to maintain a healthy, well functioning body, why it’s important to look after your body, and what to do when you’re sick of putting up with back pain, knee pain, shoulder pain, etc, etc… So you can do all the things you love… When it comes to your health, there is one, very simple thing that you can do that will lead to the mythical instant results - and that is get more sleep.

What aspect of pain comes from actual tissue damage and what comes from my brain being careful? This was a question from one of our Facebook followers. It's a pretty big topic to say the least. What we experience as pain is an output from our brain in relation to the input it receives from the tissues of the body and our experiences such as previous injury to ourselves or others we know, what we read about it or see on TV, what else is happening in our lives at the time. Interestingly the  International Association for the Study of Pain describes pain itself as an experience.

During an appointment at Performance Sports Therapy we are able to make meaningful changes in how you move and feel. Unfortunately these changes do not always ‘stick’. It isn't that unusual to get told by people that they felt great for 2 to 3 days and then they stiffened up again. This is completely normal and nothing to worry about because of the reasons why you are feeling tight are not what you might think. iStock-600092726

We take about 20,000 breaths a day so breathing well can help us in a lot of different ways. We see many people in the clinic and a common thread would be an inability to breathe with full, deep, slow and relaxing manner and  yet they never attribute this in any way to why they may be in pain. dreamstime_m_63245498
So what does breathing have to do with knee pain, back pain, shoulder pain or pain in any other area of your body?
First and foremost if you aren't breathing well, lets assume this to be having the ability to take nice slow, deep breaths in and out through the nose, then the chances are you don't totally relax. If you aren't relaxing properly then the chances are you aren't sleeping as well and if you aren't sleeping well you could your recovery ability is impaired. The relates to your ability to recover from your workout, your day at work or an injury.

Googling exercises for knee pain isn't really the best way to deal with any problems you may be experiencing as they aren't specific to YOUR problem. Having said this when it comes to looking to prevent getting knee pain the specificity issue becomes less of a problem as we aren't looking to rehab an injury rather we are looking to ensure the areas that impact on the knee are in good condition. Runners knee or anterior knee pain is one of the more common issues that affect runners but adjusting how you warm up can help reduce the chances of it being a problem for you.