3/24 Moto Monday

Why Am I so Sore? Part 2

A few Mondays ago I explored the real reason we get delayed onset muscle soreness (DOMS). Delayed onset muscle soreness is a by product of adaptation. It means we're adapting to the increased intensity of our training and we're getting stronger. Delayed onset muscle soreness is NOT a bad thing. It doesn't necessarily mean we've "gone too hard." 
​For women going through the menopause transition, it's not uncommon to feel more DOMS. As our estrogen does a wild decreasing dance, its powerful anti-inflammatory action properties don't aid us as effectively as it once did. This is known scientifically as the musculoskeletal syndrome of menopause. Yes, it's a real thing. 
However, that doesn't mean WE need to slow down, decrease intensity, or lift little pink weights. No no! We need to keep lifting heavy shit, training hard and living our lives with power and force. 
​Recently, the smart ladies at Feisty Menopause addressed this very issue. Here are their research based recommendations on how to hurt less. 

How to Hurt Less
First and foremost, let’s cover the basics: your body needs more deliberate recovery practices during this time of life. So, always warm up, cool down, and take easy and recovery days (working with a trainer can help dial in your routine). Include mobility exercises in your routine. Prioritize sleep as best you can, as this is when your body really recovers. And fuel yourself before and after exercise, so your body has the building blocks it needs to restock your energy stores and mend your muscles. 

Some other steps to consider:

Nail your protein. You’re probably tired of hearing about protein. But we need more of this macronutrient to stimulate muscle protein synthesis during midlife and menopause. Research on protein and DOMS specifically is generally lacking in midlife women, but this is the one adjustment many women tell us works quickly for them. When they aim for 30 grams of protein at each meal and eat protein rich recovery snacks after hard workouts, they recover better and have less pain and soreness. So it’s worth trying.

Eat an anti-inflammatory diet. A diet rich in anti-inflammatory foods (e.g. fruits and veggies and omega-3 rich foods like fatty fish) may help reduce exercise induced muscle damage and perceived soreness. You can also try a drink like tart cherry juice. If you watch pro cycling, you’ll have noticed that a lot of pros are slugging down a bottle of ruby red juice as soon as they cross the finish line. That’s tart cherry juice, which research finds can accelerate muscle recovery, lower markers of inflammation, and reduce DOMS. The juice appears to work best when you use it regularly. On the flip side, limit sugary ultraprocessed foods, which are known to be inflammatory. 

Try creatine. We recommend creatine here for helping to counteract the menopause-related decline in muscle, bone, and strength by reducing inflammation, oxidative stress, and serum markers of bone resorption. Research suggests it may also reduce the post-exercise inflammatory response and reduce muscle damage and soreness in the days following hard exercise. The generally recommended dose is 3 to 5 grams a day. The form to use for maximal absorption is creatine monohydrate.

Stay hydrated. There’s some evidence that dehydration can worsen DOMS, so stay on top of your fluid intake. The recommended daily amount for women is 2.7 liters (11.5 cups) a day–more when you’re active.

Massage your muscles. There’s some evidence that massage and self massage tools like vibration therapy (aka massage guns) can help prevent or reduce DOMS. 

Consider hormone therapy. Though not related to DOMS specifically, there’s some evidence (and we hear from women in our audience) that menopausal hormone therapy can help with symptoms of the musculoskeletal syndrome of menopause, particularly joint pain, and pain driven by inflammation.

Check your thyroid. Finally, you’re more likely to experience DOMS if you have low thyroid levels. Underactive thyroid is somewhat common in midlife women going through menopause, so if pain persists, it’s worth a check up.

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