Picture this: you’re a newbie runner, and you’ve just downloaded your Running Guide eBook to help you complete a 10km run in 8 weeks.
After your first few (rather tough) runs, you’re struggling to walk the next day. A non-glamorous waddle has replaced your walking stride. And squatting down, forget about it!
Welcome to DOMS or delayed onset muscle soreness.
Yes, it’s a symptom from weight bearing exercise that all runners will face, usually in the days following a tough run.
The good thing is it won’t last more than a few days and there are ways to reduce the pain. Hooray!
Cue the foam roller.
It’s one of the most effective ways to relieve sore muscles and goes beyond to further enhance your next run. The effectiveness comes from the rolling motion to release tight and restricted areas, this creates more freedom in the muscle tissue and joints.
Try it out on your glutes, calves, hamstrings and quads:
Shift your weight onto the foam roller and slowly, glide your body up and down the foam roller
Use your hands for support and to avoid rolling over knee and hip joints
Roll over each spot 5-10 times on roll both sides
Repeat each day until the tightness eases, or continue to roll to keep muscles flexible and agile and prevent further DOMS.
Conduct fitness assessment and implement specific training programs. Plan and deliver exercise and sports conditioning programs in a clinical setting working with allied health professionals with clients who have special needs.