With any dedication to serious exercise program, there is going to be the occasional muscle soreness. The soreness is most likely to occur in the beginning or any time you advance to a new training intensity.
Feeling sore is the most often used excuse for skipping workouts and even giving up the program altogether. Finding an easy, quick, and reliable method to relieve that soreness will help you stay on track.
Delayed Onset Muscle Soreness (DOMS) is the most common form of exercise-related soreness. It comes when your body is adjusting to a new level of training.
It typically shows up within 12 hours of your jumping exercises. However, it can show up as late as 48 hours which can make diagnosing the source of the pain more difficult. It is generally worse after two days and then quickly subsides.
The symptoms of DOMS are different than other muscle problems you may have felt. During your workout, you probably felt muscle fatigue that feels like you simply cannot perform another motion.
If you suffer an actual injury, you will feel sharp pain even when you are still. DOMS is more of a constant aching that is relieved by staying still but prevents you from ever getting comfortable.
Relieving that pain will be critical to maintaining your forward progress and momentum. Too long of a delay and your body will not be able to maintain the new training intensity.
It is important to reduce the pain as soon as you can, even before it happens if possible.
Since you have been training naturally, it is important that you mend yourself naturally as well.
You can use medicines, such as anti-inflammatory drugs and pain relievers, but those can put a toll on your liver, kidneys, and overall body functions that should be focused on healing your soreness and building jumping muscles.
Fortunately, there are several great ways to naturally and effectively heal your soreness.
Warm Up – This is your best defense DOMS. It keeps the muscles stretched out thoroughly, open to the new level of activity. If the muscles are not stretched out, they will be more likely to tear and swell. Any good jump bible will teach you how to warm up properly.
Active Recovery – Many people believe this is the absolute best way to improve DOMS once it occurs. Active recovery involves remaining active during the sore period but at a severely reduced intensity.
Keeping the muscles active helps them stay stretched and work out the swelling. It also keeps them capable of maintaining the new intensity once you start full training again.
Sports Massage – A gentle rubbing massage on the sore muscles is very therapeutic. It works out the locked up, tense muscles. Muscular tears which have caused swelling are aided by the increased blood flow stimulated by massage.
It is important to know that massage is better when done by a professional and an amateur can cause more harm than good.
Hydrotherapy – A long soak in a hot bath can do wonders. The hot water causes the muscles to expand and relax. The water gives the muscles gentle pressure to help stimulate blood flow.
Bubbling water, like that in a jacuzzi, adds an additional pressure and massaging motion. This is why every professional sports gym includes a full size jacuzzi.
Fortunately, DOMS is not a long term condition. You should know that it will occur when you first start and as you reach the higher intensity levels at the end of the training.
As long as you are caring for your soreness naturally, DOMS should not prevent you from training to get that ultimate vertical jump.