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Exercising with some DOMS…
Hey everyone. Question for ya'll.
I know one is supposed to give muscles at least 1 day recovery between workouts. For me, DOMS lasts more like 2-3 days. Right now I am on day 2 and I have mild soreness. Would I risk injury in poling with mild soreness? Should I wait until I am no longer sore at all? I am still a little fuzzy on when it is okay to pole.
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11 Replies
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I have found that exercise helps with my DOMS. I think it all depends on how sore you are.
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I have heard that. I was thinking of doing a mild pole session before flexy time. I just wanted to make sure I wouldn't run the risk of hurting myself, yet AGAIN!
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I have the same experience as chem. Guage your soreness, if it is HURTING, don't risk an injury, but if it is workout soreness, you may find that pushing through it is relief. I've gone from basically hobbling around back to full non soreness just from working a little bit the muscle groups that were hurting. Even if its not a full workout or anything, maybe a few squats or heel raises or something, it will solve the soreness. I still fatigue more quickly on those days, muscle wise.
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I've found that walking is great on my sore days. It gets the blood moving and my heart rate slightly elevated, which I think speeds the recovery of the soreness. And once you've gone for a walk, your muscles will be warm enough for flexibility training or some easy pole work (like transitions).
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1. I start every workout session with pretty intense cardio, which helps warm up all my muscles all over. Once my heart rate has gotten to 170 and I'm sweating all over, most of the time the DOMS are gone, so I just go on with the pole workout like normal.
2. If some muscles still have DOMS, (usually not ALL my muscles are sore at the same time) then I still work the muscles that are not sore.
For example, yesterday I attempted a lot of aysha's, as a result my biceps are royally sore, so even though I couldn't achieve the aysha and I feel like I'm close, I will resist the urge to re-attempt it today and just work on some leg-intensive poses.
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Just wanted to add that the minimum intensity for everyone is different: while Dwiizie can take a walk (heartrate around 120 if walking super fast) and be warm enough, I need to do at least 30 minutes of Insanity if I don't want injuries on the pole, and for some people, Insanity alone is enough to give them an injury.
Every body is different, the bottom line is that you need to get your body warmed up to a safe level, then see if those muscles can be put to work again.
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okay, maybe a stupid question, but what is DOMS?
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Delayed Onset Muscle Soreness
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What I have gathered from my kineseology classes is that working out on top of soreness prolongs the damage to the muscle. Muscle sarcomeres break when the muscle is pushed beyond it's limit, which in turn is how muscle grows. The muscle can only repair and grow stronger with rest. I would recommend that you should wait until the soreness is gone and then repeat the exercises to build maximum strength. Hope this helps!
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Thanks AerialGypsy!
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Sometimes when I miss a week of my folk dance classes and come back after a rehearsal, I cannot straighten my legs (seriously) for a few days. They are just SO sore. So when my one rehearsal is on Monday and the next on Thursday, I still go to the Thursday rehearsal sore as hell but come back home absolutely fine 🙂 What I'm trying to say is that I do INSANELY intensive cardio for 2hrs during the rehearsal, so maybe it's no big of a difference if you try it slow and easy or just BAM beat the s**t out of your muscles 😀 I may be wrong, maybe this does not work with pole, I'm just sharing my experience 🙂
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