Subscribe for more FREE health & fitness content!: You can’t get stronger without lifting heavy things regularly, and feeling sore after your workouts. If you’re someone who frequently feels incapacitated from sore muscles, there is fast & effective relief in sight. In this week’s video A.J. discusses 3 proven methods to help reduce muscle soreness and speed up recovery from a scientific perspective.
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REFERENCES:
[1] Glasgow, P. D., Ferris, R., & Bleakley, C. M. (2014). Cold water immersion in the management of delayed-onset muscle soreness: Is dose important? A randomised controlled trial. Physical Therapy in Sport, 15(4), 228-233.
[2] Pearcey, G. E., Bradbury-Squires, D. J., Kawamoto, J. E., Drinkwater, E. J., Behm, D. G., & Button, D. C. (2015). Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of athletic training, 50(1), 5-13.
[3] Bieuzen, F., Bleakley, C. M., & Costello, J. T. (2013). Contrast water therapy and exercise induced muscle damage: a systematic review and meta-analysis.PloS one, 8(4), e62356.
[4] Hasson, S., Barnes, W., Hunter, M., & Williams, J. (1990). Therapeutic effect of high speed voluntary muscle contractions on muscle soreness and muscle performance. Journal of Orthopaedic & Sports Physical Therapy, 10(12), 499-507.
[5] Isabell, W. K., Durrant, E., Myrer, W., & Anderson, S. (1992). The effects of ice massage, ice massage with exercise, and exercise on the prevention and treatment of delayed onset muscle soreness. Journal of Athletic Training,27(3), 208.
MUSIC:
Courtesy of Bensound: www.bensound.com
Personal Trainer London Ontario
#soreness #muscle #doms
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