Why Delayed Onset Muscle Soreness (DOMS) Doesn’t Equate to Physical Success

Here’s another one of my articles that’s posted on the National Posture Institute. It deals with the idea that some people equate being sore to overall goal success. It’s a false belief folks. Not every workout will make you sore, and you shouldn’t focus on being sore as the measure of a good workout. Focus on goal attainment, focus on performance, focus on a better body and a sound mind, and you’ll be much closer to your goal.

Why Delayed Onset Muscle Soreness (DOMS) Doesn’t Equate to Physical Success

by Nick A. Titley, M.S., NPI-Certified Posture Specialist

I recently read an article about muscle soreness as a new workout goal. It seems being sore after a workout is more important than the effectiveness of the workout in helping one achieve their overall goal. Muscle soreness doesn’t equate to an effective workout and it’s not something you should use to gauge your workout, or to strive to achieve in every training session.

When was the last time you performed an exercise or activity and woke up sore the following day? Did the soreness remain even after a few more days? Did your muscles feel achy and was it difficult to move? That sore, uncomfortable feeling when you move is called delayed onset muscle soreness (DOMS). The soreness you feel doesn’t hit you until the day after a strenuous workout and that’s why it’s considered “delayed onset.”

An article written by John David Maes and Len Kravitz mentions that DOMS is typically experienced by all individuals regardless of fitness level; it’s a normal physiological response to increased exertion. Delayed soreness typically begins to develop 12-24 hours after you exercise and may produce the greatest pain between 24-72 hours

If you’re doing physical activities that are unfamiliar or more intense than your usual routine or you are just starting to exercise; then there’s a higher chance of experiencing DOMs. Alongside soreness you may also experience muscle stiffness, swelling, tenderness to the touch, temporary reductions in strength and in movement, and decreased joint range of motion.

The American College of Sports Medicine (ACSM) states that the exact cause of DOMS is complex; it’s commonly associated with lactic acid accumulation in the muscle, but it appears to be a side effect of the repair process that develops in response to microscopic muscle damage. In case you were worried about the microscopic muscle damage allow me to put your mind at ease, the micro trauma that happens in muscles after a workout isn’t dangerous and it’s actually a part of the process for building them.

So how did DOMS and feeling achy become the gauge for a workout’s effectiveness? There are many fitness professionals, trends, fads and programs that advocate for higher intensity routines. These programs boast phrases like: “gut busting,” “fat torching,” “muscle building,” “hardcore” and “high intensity” in their descriptions. These programs can make you so sore you’re unable to walk or move properly the next day, but is that really the goal and is it helping the general exerciser achieve their goals?

Muscle soreness isn’t a gauge for success, but it’s common to hear people chatting about their soreness and discussing how they felt days after. While some programs encourage working till you’re sore and try to instill a “no pain, no gain,” mentality, they miss the point of why you’re training in the first place.

While constantly pushing yourself to the limit sounds ambitious, it’s dangerous if you push yourself too hard, too often; you may incur a serious injury in which case you won’t be training any time soon. Muscle soreness is just that; it doesn’t mean that your workout was effective toward achieving your personal goals. Think about the program you’re on and examine if it’s helping you achieve your results.

The American Council on Exercise (ACE) website says that training more aggressively doesn’t equate to faster results. While the body does require a certain degree of overload to improve its fitness, training too much and too hard can cause lack of motivation, overuse injuries and overtraining syndrome.

So what should you focus on and how do you deal with it? You need to complete both a fitness and goal assessment first. Think about the reasons you’re doing your program and be open about your current fitness level. Make sure you warm-up before your workouts and seek to progress steadily through your program. If you do become sore, rest is your best option.

The ACSM website explains that you could use ice packs, massage and oral pain relievers while sore. Please understand that these methods reduce pain, but your body still needs to recover; don’t be afraid to take a day or two off if the soreness is too much.

Muscle soreness should never be the goal of a workout and doesn’t equate to an effective exercise session. Remember the reason you’ve started exercising and proceed at your own pace. If you do become sore, rest is your best option. Be honest and open about your capabilities and with patience you’ll be on your way toward goal achievement.

References:

  • Sforzo, Gary, and William Braun. “Delayed Onset Muscle Soreness (DOMS).” American College of Sports Medicine. American College of Sports Medicine, 1 Jan. 2011. Web. 3 Nov. 2014.  delayed-onset-muscle-soreness-(doms).pdf>.
  • Maes, Johndavid, and Len Kravitz. “Treating and Preventing DOMS.” DOMS. University of New Mexico, 1 Jan. 2003. Web. 3 Nov. 2014. <unm.edu/~lkravitz/Article folder/domos.html>.
  • McGrath, Christopher. “Myths and Misconceptions: Muscle Soreness.” ACE Fit. American Council on Exercise, 9 Dec. 2013. Web. 3 Nov. 2014. <acefitness/acefit/healthy-living-article/59/3654/myths-and-misconceptions-muscle-soreness/>.

Hip Bursitis

Hey everyone,

Here’s an article I wrote and was posted this month on Hip Bursitis. If you’re afraid of it; have it and want to avoid, then give it a read. It’s great to know more about these issues and what you can do to get better. It’s posted on The National Posture Institute’s website.


 

Hip Bursitis: The Most Common Hip Problem

by Nick A. Titley, M.S., NPI-Certified Posture Specialist

As an NPI Certified Posture Specialist, clients have expressed concern about developing hip pain. The most common hip related problem is hip bursitis. If you’re suffering from hip bursitis then moving around will be painful; you may require medication, rehab sessions, or surgery if symptoms become unbearable.

According to the American Academy of Orthopedic Surgeons (AAOS) website, bursae are small, jelly-like sacs that contain small amounts of liquid that are located throughout your body. They are positioned between bones and soft tissue and act like cushions to help reduce friction. Your shoulders, elbows, hips, knees and heels have bursae. When any of your bursae suffer from inflammation, it’s known as “Bursitis.”

The AAOS explains that there are two major bursae in the hip that typically become irritated and inflamed. One bursa covers the bony point of the hip bone called the greater trochanter. Inflammation of this area is called tronchanteric bursitis. The other bursa is located at the illopsoas (groin area) of the hip. Tronchanteric bursitis is seen more frequently, but both are treated in a similar manner.

Every hip pain is not related to bursitis; the Mayo Clinic website offers some pointers on how you can identify symptoms of bursitis. If you currently have bursitis your hip joints may experience achiness and stiffness. It may look swollen and red, and may hurt when you move or press on it.

Mayo Clinic advises you see your physician when the joint pain is disabling, if it remains for more than one to two weeks and if there is excessive swelling, redness, bruising or a rash in the affected area. If you experience a fever and sharp, shooting pains especially while exercising, or exerting yourself then please see a physician,

Hip bursitis can affect anyone, but is more common in women and middle-aged or elderly people. The AAOS mentions factors that could lead to hip bursitis. If you have an overuse injury, pelvis alignment issues, a spine disease (including scoliosis and arthritis), leg-length inequality, a current hip injury, rheumatoid arthritis, previous surgery and calcium deposits then you may develop hip bursitis.

While all this information is overwhelming and can seem terrifying, treatment begins with trying to reduce the inflammation. The National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS) website, explains that you’ll need lots of rest, ice, compression and elevation if you’re experiencing basic symptoms. You may also require anti-inflammatory medicines, but if conditions worsen, or the bursa become infected then your physician may prescribe special antibiotics.

So how do you prevent hip bursitis? According to NIAMS, to help prevent inflammation, or reduce the likelihood of its occurrence, consider exercising regularly, stop sitting for long periods, strengthen the muscles around the joint and stop activities that might be causing you pain. Consider using a stand-up desk if your job requires long days using a computer. If you have a physically demanding job that requires heavy lifting and repetitive motions you’ll need to take breaks, and practice good posture and body alignment.

It’s all about behavior and lifestyle modification.  The National Posture Institute’s (NPI) certified professionals can educate you on those lifestyle modifications and design exercise programs that center around making things easier. A professional will assess your posture while you engage in different activities and will make you aware if you’re harming yourself. It may be as simple as adjusting the way you walk — especially for those who shuffle their feet — and you may need to opt for shoes with better cushioning. If you’ve already started exercising after a hip related issue then consult an NPI professional to ensure your posture and body alignment aren’t safe.

Hip bursitis is the most common hip related problem and can seem scary. Your best move is to modify the way you perform activities, add cushioning where possible, and perform exercises in the correct position for your hip as part of your regular daily routine. Hip bursitis can get worse so please see a physician if you’re worried about any pain or show symptoms.

 

References:

  • “Hip Bursitis.” Ortho Info. American Academy of Orthopedic Surgeons, 1 Mar. 2014. Web. 27 Sept. 2014. <orthoinfo.aaos.org/topic.cfm?topic=a00409>.
  • “Bursitis.” Mayo Clinic. Mayo Clinic, 20 Aug. 2014. Web. 27 Sept. 2014. bursitis/basics/definition/con-20015102>.
  • “Bursitis and Tendinitis.” National Institute of Arthritis and Musculoskeletal and Skin Diseases. National Institutes of Health, 1 June 2014. Web. 27 Sept. 2014. Bursitis/>.

I shall fear no Evil- Les Brown motivation

I remember listening to this last week and I really felt a positive shift in my demeanor. If you haven’t heard Les Brown speak, and if you’re on a journey toward becoming more than you are now, then take the time to listen to this video. It’s purely audio so you don’t need to sit and stare; turn it on, go clean or exercise and listen to it as Les Brown takes you there.

Habits hurting your posture

Hey everyone,

I found this on Pinterest and wanted to share it. Here are 10 habits according to the Center for Spinal Disorders, that are messing with your posture.

I want to make a note though; for number 8, that stretch the woman is doing is not good for your back, especially if you’re inflexible, don’t workout or train regularly (even if you do be careful), have tight muscles and hamstrings. A better stretch for your lower back is to lay flat on your back and slowly bring your knees to your chest. For Hamstrings (as that stretch is a hamstring stretch also), lay flat on your back, try to keep one leg flat and raise the other leg. For starters, you may need to bend the other leg (the one on the ground) while you bring the leg you’re trying to stretch to a near 90 degree angle. Can’t do 90 degrees? That’s fine, go where it’s mildly uncomfortable and stop, don’t force, bounce or push yourself.

If you’re into Yoga and do this position on a regular basis AND if you’re flexible then it probably isn’t an issue, but for the rest of us, please be advised it’s putting a lot on your lower spine.

Enjoy !

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I live

Hey Folks,

It’s been a long time. I’m alive. I promise. Here’s one of my health articles. It was posted on the National Posture Institute’s website:

http://www.npionline.org/articles/cumulative-trauma-disorders-how-your-work-could-lead-to-injuries.htm

Cumulative Trauma Disorders: How Your Work Could Lead to Injuries

by Nick A. Titley, M.S., NPI-Certified Posture Specialist

If your job requires repetitive and stressful activities while you clock long hours, then you need to think about the possibility that you could suffer a work related injury. Have you ever experienced pain and discomfort after a long, hard day at work? What if I told you that your work is slowly harming you? Whether you work in an office, or in manufacturing you could be next person to seek professional help and rehabilitation due to a cumulative trauma disorder (CTD).

The National Institute for Occupational Safety and Health (NIOSH) defines Cumulative trauma disorders (CTD) as diseases and injuries that affect your musculoskeletal, peripheral nervous and neurovascular systems. CTDs, also known as overuse syndrome, repetitive motion injuries, or work related musculoskeletal disorders, are mainly found in the hands, shoulder, neck, lower back and hips.

CTDs are caused, or aggravated by occupational exposure to ergonomic (work related) hazards. You might be currently feeling the effects of a creeping CTD after weeks, months or even years of repetitive work related stress and strain on your body.

According to the New Jersey Department of Labor (NJ DOL), CTDs can be painful and sometimes crippling. Carpal Tunnel Syndrome, tendinitis, lower back disorders, thoracic outlet syndrome (compression of the nerves and blood vessels between first rib, collar bone and muscles) are a few of the problems you could already be experiencing. If your work causes you to perform repetitive tasks, forceful exertions, vibrations, mechanical compression (your body presses against hard surfaces) or consistently find yourself in awkward, or bad postural alignment, then at any moment you could suffer a disorder if you aren’t currently suffering the effects of one already.

The NJ DOL lists symptoms of CTDs as follows: numbness, decreased joint motion, burning, weakness, clumsiness, redness, pain, swelling, aching, tingling and cracking or popping of joints. If you suspect, or are currently suffering from any of these, or from any of the disorders listed in this article then I suggest you speak to a doctor as soon as possible before it worsens.

Sitting in the office is also problematic; the Oklahoma State University EHS Safety training program mentions that sitting for long periods can also lead to CTDs, specifically lower back ailments, forward head posture, carpal tunnel (repeated bending of the wrist from typing) and tendonitis due to repetitive and long hours of typing, or using a mouse.

Janitors, carpenters, machine operators, housekeepers, wait staff, and even musicians are also at risk for CTDs due to the repetitive nature of their work. If your work requires consistent, repetitive motions and you maintain bad postural alignment, then please be advised this could be in your future. Please keep in mind, failing to take breaks and maintaining bad postural alignment, or the same alignment over a long period can contribute to CTDs and could worsen a current problem you’re experiencing.

CTDs can stay with you for your entire life and you may need medication or surgery to manage them. However, there are ways to treat CTDs before they become a bigger problem. The NJ DOL suggests you take breaks, and make adjustments your workspace. You will need to change the way you perform your activities, and pay attention to how long you’re engaging in them. If you work at a desk all day, then you’ll want to take breaks from typing and stretch your hands and wrists every hour. You could also maintain good postural alignment by adjusting your chair and workstation to make it easier on you.

Worried about CTDs yet? The National Posture Institute suggests starting an exercise program with proper supervision and approval from your health providers. Our Certified professionals can help you design resistance training and posture correction programs that will help you manage your postural alignment while you work. These programs will educate you more on proper lifting, walking and work related techniques to ensure that you’re maintain proper alignment, and that your is strong enough to complete their tasks.

Exercise, good nutrition, rest and learning to adapt your habits so that you can maintain good postural alignment will help you avoid CTDs. The price of incurring a CTD is costly; you can expect medical bills, and neurological and muscular rehabilitation causing you to lose work days and time with your family if you don’t start taking this issue seriously.

CTDs are painful and could lead to host of other problems that will cause you to lose work days and time with your loved ones. Please don’t wait until it becomes worse to seek medical attention; if you suffer from a CTD, or suspect that your job could be leading you in this direction please speak to a health provider, or find an NPI-Certified professional as soon as possible.

References:
“Office Ergonomics.” Ergonomics: Cumulative Trauma Disorders. Oklahoma State University, 1 Jan. 2006. Web. 26 July 2014. Retried from ehs.okstate.edu/modules/ergo/CTD
Proctor, Bea, Shiro Tanaka M.D., Vern P. Anderson Ph.D, Katharyn A. Grant Ph.D, Ron Schuler, and Rodger L. Tatken. “Cumulative Trauma Disorders in the Workplace bibliography.” National Institute for Occupational Safety and Health (NIOSH), 1 Sept. 1995. Web. 26 July 2014. Retrieved from cdc.gov/niosh/docs/95-119/pdfs/95-119.pdf
McGreevey, James E. , Clifton R. Lacy, M.D., and Albert G. Kroll. “Cumulative Trauma Disorders in office workers.” New Jersey State Department of Labor, 1 Feb. 2003. Web. 26 July 2014. Retrieved from state.nj.us/health/peosh/documents/ctdib.pdf

It’s not the weight, it’s how long you hold it

I heard this on the radio this morning:

A teacher stands in front of his class one morning and asks his class, “How much does this glass of water weigh?”

The class looks around at each other and gives varying responses to which the teacher nods and responds, “All possible answers, but what would happen if I held this glass for 1 minute? It doesn’t weigh much right? What if I held it for an hour? I’d get very tired…now what if I held it for a whole day? I’d probably need to go to the hospital later on. The glass weighs the same regardless of how long I hold it, it’s the length of time I hold onto it that makes it more difficult for me to bear. In life, stress is not about the amount you’re under, it’s about how long you hold onto it. You need to take a break; set it down from time to time.”

I felt amazed reading this, I hope it helps you too!

Nick

CrossFit is suing???

First order of business…

Crossfit is suing NSCA?!

Read more on the site below:

CrossFit HQ Suing National Strength and Conditioning Association (NSCA)

Any crossfitters out there? I’d love to hear from you. What have you experienced?

Any Non-Crossfitters? What are your thoughts? I personally don’t believe it’s for everyone (Duh right!), but I’m curious to how this case will turn out. The NSCA and ACSM have been at the helm of the fitness industry for quite sometime and they have shaped the industry…

Nick

 

The Shift

I’ve always admired that quote by Anais Nin. I remember walking through the health center at college and seeing it on the wall. I stopped and examined it, and many of the other quotes on the wall that day. Weeks–maybe months– later I saw the quote again on my way to a leadership class. I’ve thought of it for years, but only now am I realizing it.

Folks, I can’t remain the same anymore. I think I owe you an apology for not expressing myself the way that I should. I’ve lied to you, and I’ve withheld my gifts because of the fear of rejection, loss of face and maybe loss of friends. This post has been begging to be written for months. This post has poked at the corner of my brain like a bird in a prison. It’s not the only thing; books that I need to write and, movies and media I’d like to discuss are also in there as well. It dawned on me a few months ago…I really, really enjoy movies and all sorts of media (books, comics, manga, anime etc.). I enjoy learning about people, I like writing (especially fantasy writing) and I’m pushing to release a few books in the future. I love sharing and discussing my thoughts and learning from other people. Oh! Did I mention exercise & fitness are still major factors for me? So is Martial Arts, I consider it my life’s work and yet, I’ve been withholding the experiences I’ve had in all the things I mentioned above.

Time to change…so I’m changing the blog. This blog is about me, but you’ve heard from everyone else BUT me, and It’s time to change that. Some of you will disagree and will up and leave, and to you I say good bye, thanks for staying as long as you did, but I won’t disrespect myself to respect other people. To all those who stick with me, I thank you; I invite you to walk with me on this journey as I seek to inspire you and stimulate you with healthy discussion. I fall quite a bit, but I get back up and find my reason to climb once again. I hope I can inspire you to write and to express yourselves as creatively as possible through my journey.

From now on, I’m going to share my thoughts. This goes beyond fitness and health, it delves into more than just motivational texts and posts. This is my way of taking a major step toward something that I was afraid of doing for quite some time and becoming more authentic. Again, you don’t have to stay with me, I’ve learned to walk alone, but company is always welcome :). I’ve added a personal interests section, expect more videos, movies reviews, and other experiences that I’d like to share. You’ll learn something and I invite you to ask questions and leave comments.

Have a fantastic day,

Nick