D.O.M.S any exercise physiologists out there?

Anyone have any good reliable suggestions for recovery from serious muscle fatigue/soreness. Started a new conditioning class for my students and want to help them recover more efficiently.

__________________
One hit, see blood.

It's not enough to just not get hit

My master is a Physicians Assistant, he's done work in physical rehab among other fields. He swears by Epson Salt and a warm bath, it does help, though I also like to add a massage if the muscles are really bad, give them a day of rest and then get right back in it as it will warm them up and stop the pain/stiffening.

__________________
Oh THAT'S how that works!

This should really be a sticky in the Workout and Conditioning Forum. Let's turn this topic into a listing off all DOMS cures..

Even the really crazy ones.

What do you think?

-hz

Umar,

Actually, if its localized, I have several customers (some here on the DList) that claim the dit da jow is a very effective remedy for DOMS if applied in a timely fashion after a workout. Check the reviews section for some details...
For whole body DOMS, a nice warm bath with some invigorator and/or relaxer would work well, but time following the workout is an issue for a bath.

“	Originally Posted By: hazmat This should really be a sticky in the Workout and Conditioning Forum. Let's turn this topic into a listing off all DOMS cures	”

OK Haz. its stickied. We'll see how it goes. =)

__________________
PlumDragon Herbs: Dit Da Jow and Iron Palm Liniments

"When a handshake passes the elbow, it becomes Judo."

What kind of time are we looking at here?

__________________
One hit, see blood.

It's not enough to just not get hit

First, thanks Plum..

Second, Let's get a "TCM" set of instructions for using Jow to reduce DOMS..

-hz

“	Originally Posted By: GuiLongUmar What kind of time are we looking at here?	”

“	Originally Posted By: hazmat First, thanks Plum.. Second, Let's get a "TCM" set of instructions for using Jow to reduce DOMS..	”

Dont mention it haz. =)

OK. While DOMS is something that kicks in later on, my experience (as well as quite a few of my customers) is that to most effectively remedying DOMS (atleast with jow, baths, massage or the like) is to apply the remedy as soon after working out as possible. Ideally, were talking minutes versus hours or days. A warm bath wil be good for DOMS but its likely that you wont hit the bath for a couple hours after you train. If you could finish your workout, do a quick cool down, and lolly gag straight to the bath, that would be your best bet.

So instead, I have what you might call an "aftermarket following" of people who use jow instead because they can liberally apply it only minutes after they finish their cooldown and then a second application some hours later. The same basic principles apply. Lots of jow with a smooth deep (but not to the point of pain) massage to rub it in works best. The key is invigorating blood/qi/fluids to the area and letting it sweep away any of the waste.

What is different is what some other people do to the jow after they buy it:
- Many people just apply the jow as in normal fashion, rubbing in several little puddles one right after another.
- Some people have added wax or other products to the jow to make it a kind of "balm".
- Some people have added a base oil (*WITHOUT* any essential or aromatic oils added, JUST the base carrier oil) to the jow to give it more lubrication for the massaging motion as well as help with penetration after the alcohol has evaporated.

Keep in mind though that while this is great for say the biceps or triceps, a hamstring or forarm or something, you dont want to be dousing your entire body with jow. If youre worried about general DOMS across the entire body, treat the most serious areas immediately, and then do a warm bath as soon as you can...

Hope this helps some...

__________________
PlumDragon Herbs: Dit Da Jow and Iron Palm Liniments

"When a handshake passes the elbow, it becomes Judo."

Yeah I would say that as with most of us upper body ache/DOMS is uncomfortable but sufferable. Its when you have the insane leg workout thats a problem So quads and glutes, large muscle groups to say the least and very deep tissue.

With this work as effectively?
And what do you do to your Jow that makes it work well or better?


Thanks guys this is great.

__________________
One hit, see blood.

It's not enough to just not get hit

“	Originally Posted By: GuiLongUmar Yeah I would say that as with most of us upper body ache/DOMS is uncomfortable but sufferable. Its when you have the insane leg workout thats a problem So quads and glutes, large muscle groups to say the least and very deep tissue. With this work as effectively? And what do you do to your Jow that makes it work well or better? Thanks guys this is great.	”

Yes. In fact, quads and hamstrings are very common targets. I train with a guy who also trains at Straight Blast Gym. He just douses the stuff on after hard drills and such, especially his thighs and knees. He wrote a review on my site, if youd like I can give you a link to it.

Each type of dit da has a specific purpose and in the case of muscle injury, bloodflow is key; and if there is inflammation, we need to keep the inflammation down while still getting the bloodflow into the muscles (something that ice cant do). Fortunately, many of the ingredients are blood movers/invigorators. Some people like a bit more heat though for this sort of thing, and the iron palm jow is very hot and circulates a lot of energy, even though it also has a strong action towards bones and tendons. So this doesnt come off as an ad or something, if you'd like further details shoot me a PM or give me a call and Id be happy to discuss the reasons my jow works so well ad naseum with you.

__________________
PlumDragon Herbs: Dit Da Jow and Iron Palm Liniments

"When a handshake passes the elbow, it becomes Judo."

DOMS
While no one really wants to be sore after a very hard workout. It is almost inevitable. Jow is great. It can also be expensive. Jow works. I have usually pared Jow with one of the following. Epson salt bath, Apple Cider Vinegar Bath/ or rub down with apple cider vinegar and a shower, or some time in a hot tub. Most of these minimizes the pain after a workout.
Train Hard
Tigerklaw

I've still got to try that...


A recurring issue I have is bursitis in the knees. Usually if I suddenly increase my workout level, one or both knees will be affected. It can take 3 days-1 week to resolve. Tiger Balm helps a little but jow hasn't helped so far.

__________________
"Pain can be a great teacher of compassion and humility."~ Unkotare-san

"Whatever the case, it proves that countless disasters can be prevented by simply assuming everyone you're working with is a moron." ~ Adam Brown, 5 Tiny Mistakes...

what does D.O.M. stand for ?

i have found that chi kung as part of a cool down helps

seems to move the toxins from the muscle tissue

after a hard work out

__________________
a knife, a fork, a bottle and a cork, thats the way we spell new york

“	Originally Posted By: Wingnut what does D.O.M. stand for ? i have found that chi kung as part of a cool down helps	”

DOMS = Delayed Onset Muscle Soreness

qigong can be a big help once you get good at it (which does take some time)

__________________
PlumDragon Herbs: Dit Da Jow and Iron Palm Liniments

"When a handshake passes the elbow, it becomes Judo."

doms doesnt affect the body recovering from training (so you can still train / gain through it.)

DOMS can reduce your fine motor control and dexterity, so while you can train through it, be careful! As you won't have the control and response time you do when not under the effects of DOMS.

-hz