Discussion in 'Fitness & Nutrition' started by Chris, Mar 15, 2007.
Ive heard alternating of both
aka active recovery
start with cold, then alternate with heat
niether............ and don't take any kind of pain medication either..... just let it run its course
supposedly you don't want to use heat for 2-3 days after the incident that caused the soreness.....I forget who said that....
that would be for an injury that causes swelling, this guy is talking about regular delayed-onset muscle soreness after training. At least i think he is...
lots of dynamic stretching ftw.
i like to use cold cause it's more relaxing...but sometimes increasing bloodflow can help with soreness
if it's DOMS, you gotta rest and change your routine a bit
i'll let you tell it
there is no reason anyone should be sore for two years
Ill usually jump in the pool so its semi cold, then ill go to the jacuzzi really fast for a min, then ill jump in the pool after that again. Then i head to the showers.
Arch Phys Med Rehabil. 2006 Oct;87(10):1310-7.
Continuous low-level heat wrap therapy for the prevention and early phase treatment of delayed-onset muscle soreness of the low back: a randomized controlled trial.
Mayer JM, Mooney V, Matheson LN, Erasala GN, Verna JL, Udermann BE, Leggett S.
U.S. Spine & Sport Foundation, San Diego, CA 92123, USA. [email protected]
OBJECTIVE: To evaluate the effects of continuous low-level heat wrap therapy for the prevention and early phase treatment (ie, 0-48 h postexercise) of delayed-onset muscle soreness (DOMS) of the low back. DESIGN: Two prospective randomized controlled trials. SETTING: Outpatient medical facility. PARTICIPANTS: Sixty-seven subjects asymptomatic of back pain and in good general health (mean age, 23.5+/-6.6 y). INTERVENTIONS: Participants performed vigorous eccentric exercise to experimentally induce low back DOMS. Participants were assigned to 1 of 2 substudies (prevention and treatment) and randomized to 1 of 2 treatment groups within each substudy: prevention study (heat wrap, n=17; control [nontarget muscle stretch], n=18) and treatment study (heat wrap, n=16; cold pack, n=16). Interventions were administered 4 hours before and 4 hours after exercise in the prevention study and between hours 18 to 42 postexercise in the treatment study. MAIN OUTCOME MEASURES: To coincide with the expected occurrence of peak symptoms related to exercise-induced low back DOMS, hour 24 postexercise was considered primary. Pain intensity (prevention) and pain relief (treatment) were primary measures, and self-reported physical function and disability were secondary measures. RESULTS: In the prevention study, at hour 24 postexercise, pain intensity, disability, and deficits in self-reported physical function in subjects with the heat wrap were reduced by 47% (P<.001), 52.3% (P=.029), and 45% (P=.013), respectively, compared with the control group. At hour 24 in the treatment study, postexercise, pain relief with the heat wrap was 138% greater (P=.026) than with the cold pack; there were no differences between the groups in changes in self-reported physical function and disability. CONCLUSIONS: In this small study, continuous low-level heat wrap therapy was of significant benefit in the prevention and early phase treatment of low back DOMS.
Interesting study. I may have to try that.
I doubt you work out like chris does either