1 00:00:00,360 --> 00:00:04,640 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:08,480 --> 00:00:14,239 Speaker 1: I am Tom Holland and this is Fitness Disrupted. Just 3 00:00:14,320 --> 00:00:16,840 Speaker 1: about all of you listening have experienced what I'm going 4 00:00:16,880 --> 00:00:21,279 Speaker 1: to talk about today, that soreness, that crippling soreness you 5 00:00:21,320 --> 00:00:24,760 Speaker 1: get after certain workouts. So I'm gonna tell you what 6 00:00:24,760 --> 00:00:27,200 Speaker 1: it is. I'm gonna tell you what it isn't, and 7 00:00:27,280 --> 00:00:29,800 Speaker 1: i tell you what, if anything, you can do to 8 00:00:30,440 --> 00:00:33,440 Speaker 1: alleviate the symptoms. All right, So what we're talking about 9 00:00:34,000 --> 00:00:38,199 Speaker 1: is delayed onset muscle soreness. There's an acronym d O 10 00:00:38,640 --> 00:00:42,320 Speaker 1: M S. That is what it stands for, and what 11 00:00:42,479 --> 00:00:45,960 Speaker 1: it is. It is that feeling you get that I 12 00:00:46,080 --> 00:00:49,800 Speaker 1: just described. Maybe you are just starting a workout routine 13 00:00:49,800 --> 00:00:52,600 Speaker 1: for the first time, you're coming back after a long hiatus, 14 00:00:52,960 --> 00:00:57,240 Speaker 1: and you have crippling often like you can't you can 15 00:00:57,320 --> 00:01:01,840 Speaker 1: barely move soreness after that routine. Here's what it isn't. 16 00:01:02,040 --> 00:01:04,720 Speaker 1: First and foremost people say, oh, it's lactic acid. Nope. 17 00:01:05,240 --> 00:01:09,119 Speaker 1: Research says no, it is not. It is not due 18 00:01:09,120 --> 00:01:11,640 Speaker 1: to lactic acid. By the way, lactic acid is out 19 00:01:11,640 --> 00:01:14,759 Speaker 1: of your body within a couple hours after exercise. There 20 00:01:14,760 --> 00:01:17,480 Speaker 1: are so many myths about lactic acid. It is not 21 00:01:17,680 --> 00:01:20,880 Speaker 1: what is causing the soreness, Okay. What is causing the 22 00:01:20,920 --> 00:01:25,760 Speaker 1: soreness is tiny micro tears in the muscle tissue. And 23 00:01:25,800 --> 00:01:31,400 Speaker 1: those micro tears are generally created by the eccentric contraction 24 00:01:31,840 --> 00:01:34,640 Speaker 1: of the exercise of the movement. That's where a muscle 25 00:01:35,240 --> 00:01:39,760 Speaker 1: is lengthening while contracting at the same time. It's generally 26 00:01:39,760 --> 00:01:41,800 Speaker 1: the down phase, right, So if you're doing a squat, 27 00:01:42,040 --> 00:01:46,160 Speaker 1: when you're lowering your body down, that is the eccentric phase. 28 00:01:46,240 --> 00:01:49,520 Speaker 1: All right, So tiny muscle tears, and it's generally one 29 00:01:49,560 --> 00:01:53,880 Speaker 1: of two things or both. So these micro tears are 30 00:01:53,920 --> 00:01:57,480 Speaker 1: pronounced when you are doing a new exercise and novel 31 00:01:57,520 --> 00:02:00,920 Speaker 1: exercise maybe routine you've never done before. Are or you're 32 00:02:00,960 --> 00:02:04,480 Speaker 1: doing the same exercise but you're doing it much more intensely, 33 00:02:04,560 --> 00:02:08,480 Speaker 1: maybe much more weight. Okay, So those those micro tears 34 00:02:08,919 --> 00:02:12,680 Speaker 1: um are created, okay. And that's also by the way 35 00:02:12,760 --> 00:02:15,000 Speaker 1: how the body builds itself back up. You create the 36 00:02:15,040 --> 00:02:19,760 Speaker 1: muscle tears. The body rebuilds repairs, you get stronger, and 37 00:02:19,800 --> 00:02:24,760 Speaker 1: the muscles generally get bigger. Okay. But the muscles are 38 00:02:24,800 --> 00:02:28,840 Speaker 1: reacting to that, and there's also an inflammatory response. Here's 39 00:02:28,880 --> 00:02:31,760 Speaker 1: the crazy thing again about about d O m S. 40 00:02:32,200 --> 00:02:36,560 Speaker 1: It doesn't again present generally the day after. It's two 41 00:02:36,639 --> 00:02:39,880 Speaker 1: days after for most people. I can't tell you the 42 00:02:39,960 --> 00:02:42,160 Speaker 1: number of times I was a trainer in the city 43 00:02:42,320 --> 00:02:44,760 Speaker 1: and I would give someone that first session and what 44 00:02:44,800 --> 00:02:47,280 Speaker 1: they would say, if they were a certain personality type, 45 00:02:47,280 --> 00:02:49,400 Speaker 1: they would come to me the next day and say, 46 00:02:49,520 --> 00:02:52,119 Speaker 1: or call me up and say, the workout wasn't hard enough. 47 00:02:52,360 --> 00:02:55,000 Speaker 1: I'm not sure at all. And I'd say, first of all, 48 00:02:55,040 --> 00:02:57,160 Speaker 1: I'm not trying to get you crippling lye sore, but 49 00:02:57,760 --> 00:03:00,399 Speaker 1: give me a call tomorrow. And in a they would 50 00:03:00,400 --> 00:03:03,160 Speaker 1: call and they'd go, sorry, you were right, okay. So 51 00:03:03,280 --> 00:03:06,919 Speaker 1: that's one of the kind of insidious things about d 52 00:03:07,120 --> 00:03:10,800 Speaker 1: O M S is it generally presents two days after, 53 00:03:10,880 --> 00:03:14,200 Speaker 1: all right, And so you have the micro tears in 54 00:03:14,280 --> 00:03:17,000 Speaker 1: the tissue, and then the body has a response, an 55 00:03:17,000 --> 00:03:21,760 Speaker 1: inflammatory response to the damage to the connective tissue. Okay, 56 00:03:21,800 --> 00:03:25,040 Speaker 1: and that's going to increase the sensitivity of the muscles. 57 00:03:25,360 --> 00:03:29,560 Speaker 1: No susceptors, okay, those are the pain receptors in the muscle, okay. 58 00:03:29,600 --> 00:03:32,600 Speaker 1: And that's why when you try to walk after a 59 00:03:32,600 --> 00:03:37,440 Speaker 1: hard leg workout or stretch, you're gonna feel it, okay. 60 00:03:37,680 --> 00:03:42,200 Speaker 1: It is the inflammatory process that ends up making these 61 00:03:42,720 --> 00:03:46,120 Speaker 1: NO susceptors more sensitive, and it takes time to happen. 62 00:03:46,200 --> 00:03:49,080 Speaker 1: It is a process, so it makes sense right two 63 00:03:49,200 --> 00:03:52,320 Speaker 1: days after the the inflammatory process has been going on 64 00:03:52,720 --> 00:03:56,000 Speaker 1: and the body is adapting. So what do you do. 65 00:03:56,000 --> 00:03:59,320 Speaker 1: Do you stretch? Well, actually, the research says not really, 66 00:03:59,360 --> 00:04:01,440 Speaker 1: and you definitely don't want to push the stretch. You 67 00:04:01,440 --> 00:04:04,080 Speaker 1: can stretch a little bit, but oftentimes you are so 68 00:04:04,640 --> 00:04:08,000 Speaker 1: sore it doesn't feel good. There are so many other 69 00:04:08,040 --> 00:04:11,120 Speaker 1: things foam rolling, things like that, but even that, you 70 00:04:11,160 --> 00:04:14,560 Speaker 1: want to be super careful. The recovery market, there's never 71 00:04:14,600 --> 00:04:18,880 Speaker 1: been more ways to quote unquote recover. But you don't 72 00:04:18,920 --> 00:04:21,440 Speaker 1: necessarily want to do so many of those things right. 73 00:04:21,480 --> 00:04:23,360 Speaker 1: You don't want to make it worse. You don't want 74 00:04:23,400 --> 00:04:25,680 Speaker 1: to treat pain with pain especially is one of my 75 00:04:26,000 --> 00:04:29,760 Speaker 1: trauma with trauma, so stretching, you could do light stretching, 76 00:04:30,080 --> 00:04:32,520 Speaker 1: but be careful cool down. Does that make a big 77 00:04:32,560 --> 00:04:36,000 Speaker 1: difference after your workout? It doesn't hurt, but it's generally 78 00:04:36,040 --> 00:04:38,880 Speaker 1: not going to prevent this from happening. May lessen it 79 00:04:38,920 --> 00:04:42,760 Speaker 1: a little bit, but not really, And SAIDs nonsteroidal anti 80 00:04:42,800 --> 00:04:47,039 Speaker 1: inflammatory drugs advil, things like that. I try to avoid those. Yes, 81 00:04:47,080 --> 00:04:50,280 Speaker 1: you could take those and they will help a little bit. Again, 82 00:04:50,279 --> 00:04:53,680 Speaker 1: it's not gonna cure it, but I believe and research 83 00:04:53,720 --> 00:04:57,320 Speaker 1: shows you actually want the inflammatory response to happen. And 84 00:04:57,360 --> 00:04:59,640 Speaker 1: I know that sounds like you gotta suffer a little bit. 85 00:05:00,160 --> 00:05:04,240 Speaker 1: The body goes through a natural response to the exercise. 86 00:05:04,240 --> 00:05:07,680 Speaker 1: So I'm a believer personally that you actually don't want 87 00:05:07,680 --> 00:05:09,680 Speaker 1: to take the drugs if you can avoid it. And 88 00:05:09,920 --> 00:05:11,880 Speaker 1: the best thing I have found, and much of the 89 00:05:11,960 --> 00:05:16,240 Speaker 1: research shows, is that you do light exercise. So generally speaking, 90 00:05:16,279 --> 00:05:20,240 Speaker 1: you do a workout, strength workout, you're super sore, what 91 00:05:20,279 --> 00:05:23,320 Speaker 1: do you do? Maybe you go for a walk, maybe 92 00:05:23,400 --> 00:05:26,279 Speaker 1: you go for a swim, a light bike. Right, So 93 00:05:26,440 --> 00:05:30,599 Speaker 1: light activity is generally speaking, what I have found, and 94 00:05:30,640 --> 00:05:35,240 Speaker 1: a lot of the research shows is the best um 95 00:05:35,279 --> 00:05:40,839 Speaker 1: not cure, but way to lessen the effects and maybe 96 00:05:40,920 --> 00:05:45,480 Speaker 1: hasten the whole d o MS syndrome from happening. Okay, 97 00:05:45,560 --> 00:05:47,200 Speaker 1: so you can't avoid it. You don't want to do 98 00:05:47,240 --> 00:05:49,880 Speaker 1: too much too soon. That's another thing. Don't push you 99 00:05:49,880 --> 00:05:52,440 Speaker 1: know the weights too soon, go in too intense. It 100 00:05:52,560 --> 00:05:56,120 Speaker 1: is always good to be progressive, right, so you're gonna 101 00:05:56,160 --> 00:05:58,400 Speaker 1: feel it and listen, if I try anything new, if 102 00:05:58,400 --> 00:06:01,560 Speaker 1: I go take a brand new class, because back to that, 103 00:06:01,920 --> 00:06:05,200 Speaker 1: what causes it, the the new type of movement, I'm 104 00:06:05,200 --> 00:06:10,080 Speaker 1: gonna get sore. So if I do something new, I 105 00:06:10,080 --> 00:06:14,520 Speaker 1: go slowly. You progress, Okay, Slow and steady is the 106 00:06:14,520 --> 00:06:17,919 Speaker 1: way to do just about everything when it comes to exercise. Okay, 107 00:06:18,120 --> 00:06:20,720 Speaker 1: So there you have it. It's not lactic acid. It's 108 00:06:20,760 --> 00:06:23,920 Speaker 1: tiny micro tears and the muscle tissue. It is natural. 109 00:06:24,040 --> 00:06:27,159 Speaker 1: You're gonna feel it. The more novel the movement, the 110 00:06:27,200 --> 00:06:31,080 Speaker 1: more intense the movement, that's what causes it. Uh. And 111 00:06:31,160 --> 00:06:34,480 Speaker 1: here's a great uh final thing. Right. Your muscles adapt 112 00:06:34,480 --> 00:06:37,320 Speaker 1: to it over time. That's why you don't get a sore. 113 00:06:37,440 --> 00:06:39,680 Speaker 1: So the common question is will I get this sore 114 00:06:39,720 --> 00:06:41,920 Speaker 1: all the time? No, because the body is a really 115 00:06:41,920 --> 00:06:45,880 Speaker 1: smart machine and to avoid further damage, it has something 116 00:06:46,200 --> 00:06:50,159 Speaker 1: that we call the repeated bowed effect. So that is 117 00:06:50,160 --> 00:06:53,200 Speaker 1: why a new exercise can make you more sore than 118 00:06:53,279 --> 00:06:55,320 Speaker 1: something you do over and over again. The body is 119 00:06:55,360 --> 00:06:58,320 Speaker 1: a smart machine. It adapts and you become stronger and 120 00:06:58,360 --> 00:07:01,120 Speaker 1: better at doing those movements. So there you have it 121 00:07:01,520 --> 00:07:04,200 Speaker 1: delayed onset muscle soreness. I have to admit I enjoy 122 00:07:04,279 --> 00:07:08,320 Speaker 1: that sore feeling after a marathon, that muscle soreness a 123 00:07:08,400 --> 00:07:11,320 Speaker 1: new workout routine. I don't want it to be crippling, 124 00:07:11,880 --> 00:07:13,960 Speaker 1: but I like to know that I did a little bit. 125 00:07:14,200 --> 00:07:16,200 Speaker 1: The line I use in one of my fitness videos 126 00:07:16,240 --> 00:07:17,880 Speaker 1: to start it off is I don't want you so 127 00:07:17,880 --> 00:07:20,240 Speaker 1: sore you can't get out of bed, out of bed 128 00:07:20,520 --> 00:07:22,760 Speaker 1: first thing in the morning. I want you just sore 129 00:07:22,880 --> 00:07:25,480 Speaker 1: enough that I'm the first thing you think about. That's 130 00:07:25,520 --> 00:07:26,960 Speaker 1: a good way to look at it, in my opinion, 131 00:07:26,960 --> 00:07:29,840 Speaker 1: and that's my that's my quote on the topic. All right, 132 00:07:30,240 --> 00:07:33,920 Speaker 1: So delayed on set muscle soreness natural, do some light exercise, 133 00:07:33,960 --> 00:07:37,080 Speaker 1: get moving that will make you feel better and get 134 00:07:37,120 --> 00:07:41,560 Speaker 1: you through that sore phase. If you haven't rated the 135 00:07:41,560 --> 00:07:44,560 Speaker 1: show yet, please do so. Thank you so much for listening, 136 00:07:44,560 --> 00:07:49,040 Speaker 1: So rate the show. Weave a comment. I appreciate both immeasurably, 137 00:07:49,680 --> 00:07:52,120 Speaker 1: and I hope you're liking these shorter podcasts. We're gonna 138 00:07:52,160 --> 00:07:54,040 Speaker 1: keep doing the longer ones and the shorter ones a 139 00:07:54,040 --> 00:07:56,840 Speaker 1: little of both. I am Tom Holland this is Fitness 140 00:07:56,920 --> 00:08:06,200 Speaker 1: Disrupted believe in yourself. M H Fitness Disrupted is a 141 00:08:06,240 --> 00:08:09,640 Speaker 1: production of I heart Radio. For more podcasts from my 142 00:08:09,760 --> 00:08:13,320 Speaker 1: heart Radio, visit the i heart Radio app, Apple Podcasts, 143 00:08:13,600 --> 00:08:15,720 Speaker 1: or wherever you listen to your favorite shows.