Showing posts with label DOMS. Show all posts
Showing posts with label DOMS. Show all posts

Tuesday, July 17, 2018

Avoiding Muscle Soreness: Three Common Supplements

With all the strength training I've been doing and using heavier weights, I expected to have more muscle soreness than I have been (not that I'm complaining). Don't get the wrong idea, my muscles definitely FEEL like they've been through a workout. It's just that in the past, my soreness would be seriously intense. Like hard to walk and move intense.

Do I stretch after every workout? For the most part, yes. Do I foam roll? Not as often as I should. I have a lot of faith in my recovery sandals, but since I just received a new pair from Amazon I don't think they can take all the credit.

So what's going on?

My answer...supplements. I have started using a couple of new supplements that have super powers.


I started taking BCAAs after getting the flu in February as an energy aid. BCAAs (branched chain amino acids) also play a major role in muscle recovery. Basically, by taking one serving before my workout I get an energy boost to my muscles that helps me get through the workout. That same serving helps me bounce back quicker with less delayed onset muscle soreness occurring.


Every night before I go to bed I take a magnesium pill. Magnesium is calming and helps muscles relax which can help with sleep issues (which I have sometimes), but it also aids in the muscle recovery process. Magnesium is an anti-inflammatory which can help with post-workout inflammation and it relieves tight muscles which are a common result of lactic acid build up.

Natural Eggshell Membrane (NEM)

Natural Eggshell Membrane was recommended to me by my chiropractor because it is known to help repair cartilage and because Glucosamine makes me nauseous ---> which I learned before having my meniscectomy. NEM contains naturally occurring glucosamine (so no side effects) which in some research is said to also help repair damaged tissue and reduce inflammation aiding muscle recovery.

While I started taking these supplements for other reasons, I will happily enjoy the extra benefit of less muscle soreness.

What I use (affiliate links):

BPI Sports Best BCAA Powder - arctic ice flavor

Life Extension Magnesium - 160mg

Healthy Origins Natural Eggshell Membrane

Do your supplements have super powers?

Today I'm doing the link-up with Patty, Erika, and Marcia for Tuesdays on the Run! 

Monday, October 9, 2017

My Weekly Wrap

My workouts for last week were not much to speak of until I blogged about scheduling in my Friday post. Another irony, right? I just needed to put it our there that I was having trouble following my schedule in order to get back on schedule!

Fitness isn't always easy. Life gets in the way. Work gets in the way. Lots of things get in the way. And it happens to all of us. The best part is, you can start over at any time.

Here's a look at what I did manage last week:

Monday - Pier volunteering - Monday night group 5k run

Tuesday - rest

Wednesday - Hosting sailors to lunch and walking tour of Hong Kong

Thursday - Rest

Friday - Run with mrC

Saturday - Strength training with FWTFL - leg day (at home version)

Sunday - Recover ---> DOMS set in and got worse as the day went on.

In the future, when I'm thinking about skipping workouts because I'm traveling or too busy and how I can just jump back in anytime, I will remember how sore my legs were. SO sore that it hurt to do anything - stand up sit down, sit on a hard surface, everything made my legs scream. THAT will hopefully keep me from skipping multiple weeks worth of strength training!

Anyone else ever find yourself going through this?

I'm a little late, but I'm still linking up with  Tricia and Holly for the Weekly Wrap!


Saturday, July 22, 2017

What hurts most? Active recovery day!

My Bodypump workout left me dealing with DOMS. As the hours passed, the delayed soreness increased.

First it was my back muscles. I had a brief meeting in the morning and I just couldn't get comfortable while sitting in the coffee shop because everything was feeling so tight.

Then my biceps. I did some grocery shopping after my meeting and every time I reached out to grab an item, my biceps screamed at me.

Oh, my legs! I'm pretty sure it would be easier to just stand up all day.

Does any of this sound familiar? Midday I broke out the foam roller and yoga mat.

I did ten passes on my hamstrings, hips, glutes, quads and back. Then I did a nice and easy yoga flow to stretch out. This definitely helped my legs and back, but my biceps (and triceps) are still screaming today.

I wear my Oofos all the time in our apartment and I'm sure this helps the recovery of my legs too. I was excited to find so many options (including the style I wear) available on Amazon.

We are currently under Tropical Cyclone warnings here in Hong Kong as Tropical Storm Roke approaches a little closer than originally thought.

Hopefully I can get out for a short run!

Tell me about your worst case of DOMS!

Tuesday, September 20, 2016

Yoga Makes My Sore Muscles Feel Better

I don't know why I waited so long to get out a yoga mat to help ease the sore muscles I have accrued the last couple of days doing resistance workouts. Yoga always makes my sore muscles feel better.

I chose a Yoga with Adriene video that I hadn't done before but sounded good from her Yoga For Weight Loss series. "Love Yoga Flow" was just what I needed and I love Flow.

I also did day 3 of my 21 Day Ab Carving workout plan. This plan should really be called the "OMG my arms and abs are on fire!" plan. Wow.

Later, I pulled out the foam roller and worked on my sore legs a little more. The new fitness app I've been using has a recovery section, so I selected lower body and followed the guided session (approximately 30 minutes). It's like having my own personal trainer.

The sun finally came back out and the temperature was perfect, so mrC and I went for a walk. All of my walks take me to or past this historic family run farm-stand just 7/10 mile from my SIL's house. They have an in-house bakery, homemade ice cream, seasonal local produce, organic coffee and fresh baked pies. One of these days I'm going to give in and buy a donut!

And just because it's too cute not to share...mrC and his sister's dog. I think she's falling for us ;)

What is your favorite way to get rid of sore muscles?
Any temptations along your walking/running route?

Saturday, March 5, 2016

How To Avoid DOMS

Yesterday's HIIT class was (not surprisingly) a shock to my body. I did more jumps, squats, and lunges (with weight) than I have at one time in a lonnnggg time. I knew that if I didn't get proactive, I was going to be suffering from delayed onset muscle soreness something fierce. No fun.

Here are some of the ways that I have learned to beat DOMS:

All day long. As soon as I got out of bed, I started stretching. The more I moved around, the more I stretched. During our morning walk, when my muscles were warmed up, I stopped and did some deeper stretches and held them for longer.

Staying Active
After the walk, I did some yoga. Yoga Camp day 25 focused on strength poses, but like all good yoga sessions, I came away feeling looser.

30 Day Pilates Body. Day 4. A HIIT workout. Oh, the irony. This 8 minute video was actually not that bad. Making my muscles work helped push out some of the soreness by getting my blood pumping. 

Foam rolling 
Owwwww. This was by far the most painful method of the day, but an easy way to release the tension in those sore muscles.

Consuming extra protein is said to help our bodies recover faster. Breakfast: eggs and yogurt. Lunch: Quinoa and tuna leftovers. Hemp hearts on my salad. Berry spinach protein smoothie. 

How do keep DOMS away??

Wednesday, April 15, 2015

Took My DOMS to the Dubai Marina Walk & Burj Al Arab

After Monday's strength workout, DOMS hit my legs. So instead of taking my usual Tuesday run, I took an active rest day at the Dubai Marina Walk.

The Dubai Marina Walk offers 7K of public walkways, a perfect place to lunch and keep my sore legs moving.

We took a taxi through the city and were awed by the beautiful architecture and the towering buildings. They were everywhere including surrounding the marina.

We spent about an hour just walking around enjoying the beautiful weather and scenery. It reminded us a lot of the River Walk in San Antonio only bigger, less crowded, and definitely a better breeze!

Over 200 restaurants, all with outdoor seating options, line the Marina Walk. So it took us a while to decide where we were having lunch.

Neither one of us have a wide-range of international tastes, but we do like Mexican food!

I ordered the Chicken Quesadilla, my favorite menu item and one of my non-GF splurges.

And you can't sit outside next to the water without ordering a strawberry daiquiri. It just isn't right.

After lunch we took a taxi to the Burj Al Arab. This is one of the more unusual buildings in Dubai.

We wanted to go up and take pictures, but we couldn't get past the security gate. The only way to get up close is to book a room or a restaurant reservation. See, it's a luxury hotel...and we're cheap :)

How do you relieve DOMS?

Do you prefer indoor or outdoor seating?