Posts Tagged ‘muscle soreness’

There is a great deal of information on the web about the science of these tights, shorts, shirts and calf supports and it is not my intention to go into finite detail. I am keen to share two very recent examples of direct experience of the effectiveness of these for post event recovery. A friend purchased a pair of compression tights prior to doing the New Forest Middle distance triathlon http://www.racenewforest.co.uk/ with the intention of using them the day before the event to minimise pre race fatigue and as a recovery aid afterwards. He was very impressed with the effects after the race claiming that usually, following a half ironman distance event he would be very stiff for at least a week. However, using the compression tights he was clearly able to move about easily and his overall recovery time was significantly reduced.

The second example of feedback was from my wife using a combination of gear over the three days of the votwo-organised Atlantic Coast Challenge http://www.votwo.co.uk/votwo2007/community/news-item.php?start=&offset=&item=172. At the end of each day’s run she put on compression tights immediately after finishing. I particulalry noticed the increased ease she had in moving around, climbing up stairs, getting in/out of transport; in the past, it had been very obvious she was stiff and finding all movement difficult. During the night she chose to sleep in compression shorts and calf supports, which she put on immediately after post-event massage and stretching each day. She told me she felt so much better than she had last year at the same event. This combined compression clothing and massage strategy certainly aided her recovery each day enabling her to feel less muscle soreness and fatigue and also getting into her running much more quickly on each subsequent day.

Both examples demonstrate compression tights as a great aid to recover and I would certainly recommend these following any event or training session.  Note that my personal view is that these should not be used in isolation but to compliment good quality stretching and regular massage.

I have had success over the last couple of months with clients who have felt tight and aching sensation in the lower calf muscles when running, along with some achilles tendon soreness. In addition to the usual treatment of massage and with stretching the muscles and tendon, I have found that conducting an assessment and treatment of the bones of the foot can have a significant impact on relieving the stiffness and soreness. 

Keeping this simple, the foot is made up of several individual bones; when these work together, they act as an additional shock absorber by moving against one another and taking the strain off each foot strike. When they become stiff, the impact of each step transfers further up the leg and can cause the soreness associated with Achilles Tendinitis or a feeling of aching fatigue in the lower calf muscles.

Using a technique that works on each joint in the foot and by moving those joints, I have had very good results with clients who were struggling with running and simply walking.

Everyone I treat or talk to schedules their sporting events and training around their busy lives but rarely find time to properly stretch.  By this I don’t mean simply warming up/down pre/post exercising; this is about planning in a stretching-only session on a rest day or as part of a lighter training day.

Stretching is a simple yet highly effective activity that will help athletic performance, decrease risk of injury and minimise muscle soreness.  By placing particular parts of the body in certain positions, we can increase muscle length, reduce muscle tension and enhance our range of movement.  In doing this, we increase the distance our limbs can move before damage may occur to the muscles and tendons.

A great example of this is a swimmer who takes time to properly stretch their shoulders.  This will improve the range of movement in the shoulder and therefore facilitate a more streamlined and efficient movement through the water.  In this instance, not only is the risk of injury and fatigue reduced, but moving through the water more efficiently is likely to improve your overall performance and time and therefore a much more enjoyable experience!

I chose my website name ‘Range of Motion’ with great consideration.  A lack of range and flexibility limits our movement and can contribute to muscle and joint problems.  This can lead to injuries which prevent us from carrying out our daily lives or exercise.  Improper muscle action can result in decreased performance and can result in loss of strength and power during physical activity.

Training which does not factor in a regular stretching regime can greatly increase the risk of muscular discomfort, loss of performance and injury. 

Stretching will not necessarily make you run faster, cycle for longer or take that hard hitting tackle.  What it will do is to increase your ability to avoid injury and keep you doing what you really want to do.

What stretching WILL do is release muscle tension, maintain flexibility and reduce post activity muscle soreness and fatigue.  In addition to these benefits, stretching also gives you time to wind down, allow your body to slow down and help you reflect, take stock and relax – something we all need.