Post-Exercise Muscular Soreness

Feeling like you’ve gone 10 rounds with Mike Tyson for a day or two after you’ve done a serious workout?

We all know the feeling- stairs? Not a chance.

But why do our muscles hurt so much when we’ve been working so hard?

Post-Exercise Soreness explained.

The DOMS

Delayed Onset Muscle Soreness: refers to the potential reaction our bodies have when we take up a new exercise plan, adapt an existing exercise plan or alter the intensity or duration of regular physical exertion. This may happen regardless of our fitness levels and although often unwelcomed, it can be the sign of a Physiologically Positive Reaction.

DOMS usually develops between 12-24 hours after the activity itself. We’ve all heard the phrase ‘that’ll hurt tomorrow’ but the truth is the greatest discomfort is often experienced between 24-72 hours post-exercise. Although DOMS can be associated with a positive reaction, is often a sign that you need to take a rest, this is useful feedback from your body.  If you are experiencing symptoms associated with DOMS, to include muscles soreness ‘tender to touch’ and reduced joint mobility, this may lead to instability if not well rested. Instability and weakness combined with muscle soreness and fatigue can lead to injury.

What’s happening?

There is some controversy surrounding the cause of DOMS, however most believe that DOMS is the repair process that develops as a response to the microscopic damage of our muscle fibres likely stemming from novel stresses that were experienced during the exercise.

A common misconception is that DOMS is due to lactic acid build up however it is generally believed that lactic acid is not involved in the DOMS process.

Activities which are thought to result in DOMS are ones which cause muscles to lengthen whilst a force is being applied, also known as an eccentric muscle action. There are three main actions; Concentric, Isometric and Eccentric- The notion of a concentric chest press evokes a much more stressful loading onto the muscles than let’s say a handstand where an Isometric action is seen. However eccentric movements such as the lowering phase in a bicep curl are considered structurally, to cause a higher stress level on muscle fibres than the aforementioned. Try and work your way gradually into a new exercise program to help reduce the severity of DOMS!

 There is a fine line between positive, and injury provoking muscular ‘pain’.

Every body is different and you must remember to listen to yours.

As performing artists we should not be working towards ‘pain’. We should only push our bodies to a certain level, and DOMS is a welcomed indication that we have pushed our bodies a little beyond their normal comfort zone. If you do experience pain during an exercise this could be an underlying factor of over intensified exercise or incorrect form, you should consult a medical practitioner if pain persists and exceeds regular DOMS symptoms.

It is important to remember eccentric movements are to be treated as one ingredient within a well-tailored exercise plan, combining concentric and isometric movement will make for a well-rounded workout. Mastering technique, control and stability within movements will lower the risk of injury and in turn DOMS.

Does Massage Help?

Massage is an extensive physiological tool that eases muscle and joint stiffness. The hands on approach of massage works towards reducing tension within the body, combined with passive movements that not only stretch the connective tissues around our joints, but lengthens muscles and tendons too.  Sports Massage may help prevent the onset of injury, work as a tool to rehabilitate and in turn may improve performance. With classes, rehearsals, shows and tours on the horizon pushing bodies to outside of their regular comfort zone, Dancers, Musicians and Musical Theatre performers may consider seeking treatment in order to gain immediate relief for muscle soreness. It can also be applied post-event to remove waste products/toxins, speed up recovery time and de-stress after a performance.

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Don’t forget TL Health offers Sports Massage where TL Students receive a brilliant discount!

http://www.trinitylaban.ac.uk/trinity-laban-health/health-treatments/sports-massage

Jess Coleman: Graduate Intern, Health.

Happy New Year, Healthful Hints for 2017!

Here we are again, the start of another brand new year, time for turning over a new leaf, resolutions and planning the year ahead, bring on 2017!

At Trinity Laban Health we want to make sure performing artists are supported in their training and professional careers, and what better time for us to give you a few hints and tips to help you get off to good start this new year.

Supplementary Training, make it more than a resolution…

Supplementary training can benefit you as a performing artist and help to enhance your performance in a variety of ways. Whether you are new to training outside of your performance art, or whether you are getting back into training after a well-earned Christmas break, you should consider asking yourself which areas of your performance you would like to improve or support, for example do you want to boost your cardiovascular fitness to support playing a wind instrument? Or perhaps you want to work on lower limb endurance ahead of an upcoming dance performance. Whatever your new year goals may be, we have facilities which could help you towards achieving them.

As a student of Trinity Laban you would have access to our Conditioning Studio and FREE classes such as Yoga, Pilates and Strength & Conditioning, which could help support your training and help you stick to those supplementary training resolutions.

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Look after your performing body…

Being a performing artist can mean that there are certain demands placed upon your body which may increase risk of injury. At Trinity Laban Health we have a variety of treatments which can not only help you if you do become injured, but can also aid in the prevention of injury. Tell me more I hear you say! So what treatments do we have to offer? Well firstly, all of our therapists/practitioners share a particular interest in performing artists’ health. They are highly skilled and experienced when it comes to working with those in the field of dance, music and musical theatre. Our treatments include Physiotherapy, Sports massage, Acupuncture, Acupressure massage, Craniosacral, Feldenkrais, Reflexology (look out for future blog posts for a more in depth discussion of the therapies and practitioners). There is a treatment to suit all aches, niggles and pains and treatments for example, Sports massage can be a good way to help prevent injury.

Along with all of your other 2017 resolutions we also hope you plan to look after your overall well-being by ensuring you get enough rest and sleep – giving your body time to unwind and relax can really go a long way to help make sure you are optimising your performance. Nutrition, including hydration is also incredibly important, once a term here at Trinity Laban Health we have Nutritionist Jasmine Challis, who runs a clinic and specialises in performing artists’ diets. Ensuring your food and fluid intake is supporting your activity level is essential to maintain a healthy you!

If you would like to know any more about our Conditioning studio, treatments or for any other queries please contact the health department via the Trinity Laban website www.trinitylaban.ac.uk/health or email us health@trinitylaban.ac.uk . We look forward to hearing from you and wish you a very happy and healthy 2017!

Felicity Beach

Graduate Intern Health

Say Hello to The Conditioning Studio

The Conditioning Studio.

A little slice of heaven that allows you to pick and choose from a variety of equipment to maintain and optimise your ‘performing body’.

In order to support and facilitate your training- Trinity Laban Health are providing FREE use of their new fully loaded conditioning studio.

The Conditioning studio is for TL current students. If you’re a new student or one returning to us here at Trinity Laban- here’s a little overview of what you can expect from TL Health’s exciting new Conditioning Studio.

What do we have to offer?

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An extensive range of strength and conditioning equipment to suit both the Dancer and Musician.

The studio can be divided into three main areas:

Cardio & Weight Training Area.

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Cardio Machines

Designed to improve cardiovascular fitness which can benefit your overall health as well as your performance. Our available cardio machines are:

Treadmill

An excellent way to build your endurance, allowing for changes in speed and incline giving you the option to vary between walking and sprinting on flat or uphill ground.

Cross Trainer

A cross trainer works 80% of your body’s muscles including thighs, calf muscles, buttocks, back, chest, biceps and triceps. Again an ideal machine for developing endurance. Resistance can be adapted to suit your needs and it allows you to work at a high level without putting unnecessary pressure on your joints.

Wattbike

More than just your average road bike. The Wattbike measures Heart Rate (HR), Pedalling technique, bilateral balance of power and angle of peak force with just the click of a button. Learn more about the Watt bike here

Free Weights

Build, strengthen and maintain muscular and cardiovascular fitness.

Our Weights range from 1kg-40kg

We have a variety of equipment available such as: Dumbbells- Kettlebells- Medicine Balls -Power Bags

 

Mat Work Area

A designated floor area where you can help yourself to a wide range of equipment to condition your dancing/musical body.

The following apparatus is at your disposal:

Yoga Mats- Ballet Barre –High Barrel- BOSU Balls– Battle Rope

TRX Suspension Cables

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The TRX Cables may look a little daunting but this fab piece of apparatus is ideal for all fitness levels. The boundless nature of the cables allows you to adjust your position and decrease resistance at any time- making this an easy, safe and enjoyable whole body workout.

Pilates Area

 Note:

We have a range of  Pilates equipment including Cadillacs and Reformers!

Side Note:

This cannot be used during Self-Practice. To take full advantage of the Reformers & Cadillacs come along to one of the FREE Pilates classes.

The Classes

Yoga- Pilates- Strength and Conditioning Classes

ALL FREE OF CHARGE.

Taught by specialist practitioners.

How can I book?

Follow the link below and simply click on the button which looks a little like this.

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http://www.trinitylaban.ac.uk/trinity-laban-health

 

You will be able to book all future Self-Practice sessions and classes from here.

Remember you will need to partake in a short 30 Minute induction before you can enjoy the self-practice perks of the studio. No induction is required for classes.

If you’d prefer to come and book in person, come and say Hi to a member of the Health Staff at the Health reception- who will be more than happy to help!

Other ways you can get in touch:

Telephone- 0208 305 9479/9482

Email: health@trinitylaban.ac.uk

 

A warm welcome from the TL Health Staff

Clinic Admin Manager

Rachel Emms

Graduate Interns

Fliss Beach & Jess Coleman

What better way to dust off the Halloween cobwebs than to start working towards a healthy performing body right here on campus.

We look forward to seeing you soon!

Jessica Coleman: Graduate Intern, Health