20 minute AMRAP of:
5 Toes to Bar
10 Handstand Push-ups
15 DB snatches, alt. arms60/40-lbs.
CrossFit can cause some serious DOMS and it can happen when you least expect it! Here are some tips and tricks from boxlifemagazine.com to help you alleviate soreness as best you can!
What is DOMS?
DOMS—delayed onset muscle soreness, is exactly that—delayed. Unlike acute soreness (which is pain that develops during the actual activity), delayed soreness begins to develop 8-24 hours after the exercise has been performed, and may produce the greatest pain 24-72 hours following the fateful WOD.
How can I alleviate the effects of DOMS?
Unfortunately, there doesn’t seem to be any way to avoid the onset of DOMS completely. If it’s going to happen, it’s going to happen.
1. Active recovery
Active recovery focuses on completing an exercise at a low intensity, but high enough to increase blood flow and enhance the clearance of enzymes responsible for muscle.
2. Repeated exposure to the same exercise stimulus
One of the causes of DOMS is an unfamiliarity with a certain movement or exercise, it stands to reason that the more you expose yourself to that stimulus, the more the body will adapt—making the effects of DOMS less intense.
3. Make sure your diet is on point
Eat fresh, organic, nutritionally dense foods. This gives your body the building blocks to forming strong, resilient, inflammation-resistant tissues.
4. Post-WOD dynamic stretching
Dynamic stretching activates the muscle and increases body heat and blood flow, which helps to provide your muscles with nutrients that can reduce soreness.
Brought to you by Caitlin Brennan!