DOMS (delayed-onset muscle soreness) is a normal part of exercise. It's caused by micro-traumas to individual muscle fibres, and results in pain for 24-72 hours after exercise. It requires no first-aid at all, but some athletes say that using an ice-bath will reduce the pain.
Injury-related pain, however, is a trickier affair. Obviously, it's not a normal part of exercise, but the cause, duration of pain, and type of first-aid varies from injury-to-injury. In most cases, though, first aid MUST be applied within the first 24 hours.
The more eagle-eyed amongst you will have noticed that the first-aid window for injuries is shorter than the average life-cycle for DOMS. That means, you have to diagnose DOMS (or not-DOMS) without using the pain's duration as a guide.
Have you ever seen one of those MASSIVE bodybuilders whose chest is so big that they can't reach their own head? I once saw a man scratching his nose on a door frame because he couldn't get his hand to his face.
The shoulder restriction that occurs with super-extreme pecs is pretty obvious, but even mild-moderate pec tightness will decrease the range of motion of the shoulder. That will impacts sports performance, and might lead to chronic, rotator cuff injuries and/or frozen shoulder.
The size and location of the pecs means that it can be difficult to release, but it is possible. There are three effective ways to release the pecs, and you should try all three next time you do any chest exercise.
Barefoot running (or pseudo-barefoot running) has become the new trend in Melbourne. Lots of people are ditching their expensive, heavy, bulky running shoes to run the more "natural way."
Aside from the obvious temperature-related concerns that go with bare feet at this time of year, there are other injury factors that you need to weigh-up when it comes to running sans shoes.
Adductor brevis, adductor longus, adductor magnus, and gracillis are huge muscles which run from the pubic bone along the inside of the thigh, and attach to the knee. When one (or more) of these muscles is stretched past capacity, that muscle will tear. In common parlance, we call that a groin strain.
The sheer size of those muscles is why there are few sports injuries bruises as impressive as one caused by a groin strain!
Despite their rather extreme appearance, groin strains are very common — even in professional sport. This time in 2014, Bernard Tomic had to withdraw from The Australian Open due to a groin strain.
Blame Global-Warming, or El Niño, or just crazy Melbourne weather, but this summer is hotter and longer than any Melbourne summer that I can remember.
In summers like this (and if you play any kind of sport) the one-size-fits-all approach of drinking 2 litres per day doesn't cut it.
If you want to stay active this summer, you definitely need more than just 2L of water per day.
The science of hydration can be seriously complicated, but I have found a relatively simple formula that will make sure you drink enough water — even if it's 40 degrees or you're playing tennis.
Dr Mitch Clark