todays blog from mrs coach carter..
Well, it happened … you finished your very first day of CrossFit! You’re on an endorphin high, feeling amazing and the excitement of going back the next day is influencing you to tag everyone on FaceBook to let them know that you purchased nanos and how you can’t wait for them to join you on your new fitness journey. Fast forward to the next morning, only to find yourself wishing you had a wheel chair and handles on the toilet seat because the thought of getting up and down from a sitting position is pure agony. Sound familiar???
I can’t say I’ve met a single CrossFitter who has finished a full week of WODs for the first time and ISN’T sore to some degree. If you do come across one they are probably seasoned college athletes, in denial (FOMO), or are experiencing some sort of DOMS (delayed onset muscle soreness).
I’m sure a few of you have heard me talk about DOMS, or maybe you’ve spoken to the “expert” coach at the local gym or a friend who’s been working out for years and thinks you are just, “over doing it”. The good news is there’s a huge difference between muscle soreness/damage and actual injury. Any person who tries a new sport like CrossFit style workouts will have to acquire some type of muscle adaptation. As a result you will undergo some sort of (DOMS) muscle breakdown that may cause swelling, pain, and loss of range of motion.
The number one thing to look for before I go into DOMS- is a serious medical condition referred to as “Rhabdo”. I have personally been hospitalized for six days because of this condition (as well as other factors) and I can tell you first hand how much it sucks and what to look out for, but that’s a whole other blog! If you’re really interested checkout the articles from CrossFit.com or ask me for more info!!
So what do you do about the uncomfortable muscle soreness? The most common home remedy I hear of is to pop an ibuprofen and/or get a massage. Realistically it might feel good in the short term, but soreness is your bodies way of saying, “hey you’ve recked me!” So listen to your body! As an athlete it’s on you to decide if what you’re experiencing is an actual injury or your bodies telling you to take some time off. DOMS isn’t necessarily a good reason to take a rest day. The reality of it is, people who experience DOMS are usually in that situation as a result of prolonged breaks between workouts. It’s also a good indicator that your body is letting you know that you’re adapting to your workouts.
So what do you do if you find yourself with a case of DOMS?? It goes without saying that hydration and proper vitamins are two key components (ask me about Progenex). More importantly, be SMART … if you can’t move your legs because you just completed Cindy then it might be wise to stay off back squats for the next few days. Choose to come to the box, move and get a sweat on without your ego jumping in and doing the full WOD which won’t benefit you later. As an athlete it’s on you to decide whether to sandbag it for three days because you’re experiencing some DOMS or if you really just need to avoid specific muscle groups. A certain wise coach I know always says,
“Don’t forget, tomorrow’s workout begins today!”