How to beat DOMS

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. Continue reading “How to beat DOMS”

Is Sports Massage for me?

Sports Massages here at PST focus on relieving tension, aches, pain, and stiffness. We allow you to move easily, free from restrictions and not have to worry about your upcoming plans for the days ahead. Having provided Sports Massage for the people of Edinburgh for over 14 years we still hear people ringing up asking whether they would benefit from a sports massage.

Our clients who are involved in sport find it to be a great recovery tool but the truth is, our Sports massage is for absolutely ANYONE!

 

Why do I say it is for anyone?

Stress and tension and the need to relax and recover aren’t the exclusive domain of sports people. We all need a little TLC from time to time and regular sports massage is a great way to help with this. It has the added benefit of meaning that any potential problems will get picked up before they become an issue!

 

 

Actually, did I say that only 50% of our clients who come in for massage participate in the sport! The other 50% of our clients range from office workers (or anyone else who gets aches and tension at work), those who enjoy light movement, going for walks or even gardening.

 

For the majority of people simple tasks such as picking up your child/ grandchild, bending over to pick something off the floor, sat at a computer all day or even walking the dog are difficult due to aches, pains, tension, and stiffness.

 

Book your Sports Massage today by calling 0131 226 5696

Or if you have any questions at all do not hesitate to contact us, we will be more than happy to help. You can also book a call and we’ll call you at a time that is convenient to answer any questions you may have.

 

 

 

 

 

Practising what you preach – graded exposure and progressive overload in rehab

I injured myself in mid November last year. Nothing serious just a mild grade 1 tear in vastus lateralis, one of your quads, when doing some heavy squats. I took it easy for a couple of weeks and gradually worked back into things. I then tore it again in the first week in January! To say I was not happy would be an understatement.

 

man squatting

What went wrong?

Continue reading “Practising what you preach – graded exposure and progressive overload in rehab”

Avoiding injuries – Why hit it hard and go home isn’t always the best idea

It’s that time of year when flushed with the desire to get back to it after a bit of a break over the festive period can result in you getting injured. Avoiding injuries is paramount to any kind of sustainable progress, even more so as we get older.  Given that you are always likely to pick one up at some point it rather than fire back into things after the holidays it’s a far better idea to ease yourself back into things.

I did this myself November and wasted about 3 weeks of training, though thankfully no injury. I say thankfully as I was coming back from a slight quad tear. It took me 3 weeks to realise that I needed to adjust things down. The rest period I had just had was on the back of having peaked as well as the quad tear. As a result, I had the general deconditioning that occurs after a rest period plus there was the normal drop in performance from the peak itself.

injured athlete

Continue reading “Avoiding injuries – Why hit it hard and go home isn’t always the best idea”

New Year Resolutions – the goal is to keep the goal

New year resolutions can be great things to have or they can be bad based on, IMO, if you have put a bit of thought into them and made realistic choices or not. I’m going to run a sub 20 min 5k when your current best is 25 min is a big ask. Similarly, I’m going to add 50kg to my squat as just asking for trouble. Both of these goals are do-able depending on your experience but they are at the far end of what you can possibly expect to achieve and really on everything going to plan, and nothing ever goes completely to plan.

New year resolutions

 

Continue reading “New Year Resolutions – the goal is to keep the goal”

Lies, damn lies and what your physio, chiropractor or massage therapist has told you

The treatment for soft tissue and other injuries has come on leaps and bounds in the last few years. Yet for all this many, well-meaning, therapists of all persuasions still seem set on perpetuating some outright garbage. What are some of the biggest and best of them told on a daily basis to those seeking help for their injuries. Continue reading “Lies, damn lies and what your physio, chiropractor or massage therapist has told you”

Foam Rolling – how to get the most out of it.

Foam rolling went through a phase a few years ago where it seemed to be essential in any warm up. It has now fallen out of favour and isn’t seen as essential to a warm-up anymore. Foam rolling was never essential to any warm-up but I still think there can be a use for it.

I find it useful when used at home if feeling stiff/sore and it makes it easier to ease into larger ranges of movement. My preference is still not to do any foam rolling in a warm-up. This is based primarily because there often isn’t a foam roller about or there isn’t the room.

foam rolling Continue reading “Foam Rolling – how to get the most out of it.”

Ankle injury rehab – walking with intent

Running is supposed to be an enjoyable hobby, yet running causes many people discomfort or problems.  Few runners won’t have had some sort of ankle injury.  From ankle sprains to achilles tendinopathies there are quite a number of tissues you can injure around the ankle. Therefore we aim to make our rehab programs in such a way that you aren’t simply out of pain but truly fit to run again. It is the goal of rehab to ensure that you can engage in thoughtless, fearless movement.  To make sure that everything you do enjoyable and pain-free. Continue reading “Ankle injury rehab – walking with intent”

Training equals Rehab

Training equals rehab, rehab equals training is a phrase that was coined by the American physio Charlie Weingroff. For me, the phrase means that rehab and training do not stand separately from one another. They are a continuum that blends seamlessly together. Parts of the rehab process sit at one end of the spectrum and parts of standard training are at the other the rest sits in the middle being neither one nor the other. Properly progressed rehab should resemble basic strength training and properly performed strength training has an injury preventative aspect. Continue reading “Training equals Rehab”