By Rachael Bird, Myotherapist
As myotherapists, we teach you beneficial exercises that are safe for you to complete based on our assessment of your pain or injury. We pick the exercises that will help you the most, and that you will be likely to be able to do fairly easily.
What happens if you don't do the exercises we prescribe for you?
Well, if a personal trainer teaches you how to do sit ups but you don't actually do the sit ups, you don't get great abs.
If we teach you helpful exercises but you don't use them, you won't get the benefit of strength, stability and reduced pain.
If you don't use the exercises we suggest, any or all of the following results could occur:
It's essential to communicate openly with your myotherapist if you're having difficulty with your exercise program or if you're unsure about how to perform the exercises correctly. We can adjust the program, provide additional guidance, or offer alternative exercises to better suit your needs. Consistency in following our recommendations is crucial for achieving the best possible results from myotherapy treatment.
Want to book a time for treatment and a customised exercise program? Come and see me or our team!
Feeling sore after a workout is a normal and common occurrence. This experience is commonly referred to as "muscle soreness" or "delayed onset muscle soreness" (DOMS).
This generally occurs after you begin a new exercise routine or if you push yourself harder than your body is normally used to.
What is actually happening when you feel this soreness after exercise? It can be due to a few factors, such as:
Muscle Damage: When you engage in strenuous exercise, especially if you're trying new or intense exercises, you can cause tiny tears in your muscle fibers. This is a natural part of the muscle-building process. Your body repairs and rebuilds these muscle fibers during rest, making them stronger and more resilient.
Inflammation: The body responds to these micro-tears by initiating an inflammatory response. This inflammation can cause pain and discomfort in the affected muscles. It's a sign that your body is working to heal and strengthen the muscles.
Lactic Acid Buildup: During intense workouts, your muscles can produce lactic acid, which can contribute to muscle soreness. However, it's important to note that lactic acid is usually cleared from your muscles relatively quickly after exercise and is not the primary cause of DOMS.
New or Unaccustomed Exercises: If you try new exercises or significantly increase the intensity or duration of your workout, you may experience more soreness because your muscles aren't accustomed to that specific type of stress.
Dehydration and Nutrition: Proper hydration and nutrition play a crucial role in muscle recovery. Dehydration can exacerbate muscle soreness, so it's important to stay well-hydrated before, during, and after your workouts. Additionally, a balanced diet with adequate protein and other nutrients is essential for muscle repair and growth.
We have some great tips to help you manage DOMS and exercise related pain.
Expectations: Firstly, if you're in your first few weeks of an exercise program, go into it expecting that you will be a bit sore as you begin to teach those muscle fibres how to activate and deactivate throughout exercises.
Rest: Give your body time to heal and rebuild. Adequate rest is essential for recovery.
Hydrate: Drink plenty of water to help flush out waste products and reduce the risk of cramping.
Stretch: Gentle stretching can help relieve muscle tension and improve flexibility.
Light Activity: Engaging in low-intensity activities like walking or swimming can promote blood flow and aid in recovery.
Remember that some degree of soreness is normal, especially when you're starting a new workout routine or increasing the intensity of your exercises. However, if you experience severe or prolonged pain, it's important to consult with a healthcare professional to rule out any underlying issues or injuries.
In addition to these strategies, it can be helpful to get regular myotherapy treatment if you are a highly physically active person. Myotherapy offers more than just pain relief, your myotherapist can also help you with injury prevention strategies and help you achieve peak performance through balancing muscles that work together and opposite each other.
Book a time with one of our therapists to help you manage post exercise pain.
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