Beat your Post Work Out DOMS
We all know what it’s like to feel sore after starting a new activity or pushing yourself harder than usual during a workout. Muscle soreness that shows up a day or two after exercising can affect anyone, regardless of your fitness level.
Sore muscles after physical activity is known as delayed onset muscle soreness (DOMS) and can occur when you start a new exercise programme, change your exercise routine, or increase the duration or intensity of your regular workout.
When muscles are required to work harder than they’re used to or in a different way, it’s believed to cause microscopic damage to the muscle fibres, resulting in muscle soreness or stiffness.
I have to confess to actually enjoying this sensation, it makes me feel like I’ve trained hard, pushed myself and made some physical gains, but it can be a nuisance and as a passionate amateur sportsman with limited time I’ve found some very effective ways to avoid and treat DOMS.
Do a Proper Warm Up and Cool Down
This is always an issue for me, I’m always running late and it feels like a pain to add 5-10 minutes to each end of your session or match, but it really works. Preparing your body before your workouts to help increase blood flow to your muscles and warm them up will reduce risk of injury and should help reduce muscle soreness. Do some light cardio (a 5- 10 minute brisk walk or jog) and then some stretching before your session. You can fast track your warm up by the use of heat rubs and creams, the act of vigorously massaging the product into your muscles will stimulate the blood flow. Try to use products with natural active ingredients, Bullet & Bone Muscle Activating Rub contains natural ginger and black pepper and also has a pleasant fresh fragrance that won’t over power you or your fellow gym goers. These products are actually also really good for easing any residual DOMS from previous training before your session too.
A cool down is equally important – I’m always tempted to head straight to the shower / car / bar, try to take 5-10 minutes to cool down. Finish with a gentle jog or brisk walk followed by some good quality stretching. Reducing your heart rate and breathing gradually cools your body temperature. It will give your muscles time to return to their normal length and increase blood flow to the exercised muscles which can help avoid soreness.
Hydration and Nutrition
A lack of electrolytes contributes to muscle soreness so you need to make sure you are staying hydrated throughout your workout. Hydration is much more important and effective than simply quenching your thirst, take regular water and fluids on board during your training, make sure you have a drink even if you’re not thirsty.
You also want to be sure to replace the amount of fluid lost during your workout once you have finished training. Drink water, coconut water or an electrolyte drink following your workout to ward off dehydration that can make your muscle stiffness worse. I love the CocoFuzion range of products. Also try to avoid beverages high in sugar, salt and caffeine, which can increase dehydration.
Healthy eating plays a key role in fitness. Try to consume a diet containing the right nutrients to give you the energy, strength and the protection to reduce any DOMS, some important groups are:
- Whey protein rich foods: cottage cheese, quinoa, beef, yoghurt
- Anti-inflammatory foods: Manuka honey, nuts, seeds, green leafy vegetables, blueberries
- Antioxidant foods: Turmeric, green tea, pecans, kidney beans, Goji berries
- Magnesium rich foods: dark green leafy veggies, such as Spinach, whole grains (brown rice and whole wheat bread), beans and nuts, avocados.
- Omega-3 fatty acids: salmon, mackerel, tuna, sardines
Healthy snacking and supplements are also an effective and convenient way to get the right macro and micro nutrients and avoid the bad ones – I love the great products from Grenade.
The theory behind compression helping with DOMS seems valid, but so far it’s unproven, however, in my experience it seems to work. It’s believed that compression garments may increase blood flow to the muscles, reducing the amount of creatine kinase, which is a chemical that builds up in your muscles and causes soreness. It’s also said that as you workout vigorously, muscle groups can become inflamed which can lead to swelling and then pain. By wearing compression clothing during your training, your muscles will be constricted, reducing the fluid build-up which will help combat the swelling of your muscles.
Either way, I like the feeling of the extra connection and support with the base layers and they are absolutely great for training / playing outdoors when the weather is cold.
There are some great brands out there, my personal favourite is the range from Cantebury.
Massage has been found to play a critical role in reducing inflammation in the body. It also stimulates the mitochondria, the tiny cells that convert glucose into energy, and which are essential for cell function and repair. So not only does a light massage after exercise feel good, it can also help to reduce pain from DOMS and aid your muscle recovery by easing inflammation, improving blood flow and reducing muscle tightness and swelling. You can also massage many of your own muscles, such as when you are moisturising after a shower, or even while showering – simply rub your calves, hamstrings, quads, biceps and so on to help ease DOMS.
Foam rolling, also known as self-myofascial release, is widely used in fitness. From top athletes to regular gym-goers, this can provide great recovery.
Applying pressure to specific points in the body using your own bodyweight on top of the roller can help release muscle tightness or trigger points (commonly known as ‘knots’). This self-massage technique will loosen the muscles and help return them to normal function. It isn’t a relaxing massage – you will experience some discomfort – but it will increase blood flow to your muscles and create better mobility – all of which can aid recovery.
I use Blackroll.
Whilst on this subject, a great way to treat DOMS or other minor muscle and joint injury is the Cryo Ball. It combines the benefits of ice and a massage, it’s a stainless steel roller ball that you put in the freezer, it’s intense but really works.
Functional Creams, Balms and Rubs
Products that deliver heat and cold therapy directly to the muscles are very effective in relieving pain and stiffness. Ice baths, ice packs, heat patches and heat lamps are all regularly used but a really convenient and effective method is to use functional creams, balms and rubs. They are easy to apply, you can carry them in your gym bag and they lend themselves really well to self-application. Just massage into the affected areas (but do avoid any “sensitive” parts of the body).
I’ve already mentioned Bullet & Bone Muscle Activating Rub. As well as providing natural, pain relieving warmth, it also contains Willow Bark Extract and Meadowsweet, for their natural pain relief and anti-inflammatory properties. Great if heat therapy is your thing.
They have another product in their range if you prefer cold therapy. Bullet & Bone Cooling Relief Freeze Gel provides an intense cooling effect on the skin which reduces soreness. The menthol in the gel causes calcium ions to affect your neurons that sense temperature and inhibits your brain/pain connection in that area. It also contains Magnesium (in the form of Epsom Salts) which is well known for its benefits in muscle repair and recovery.
I found an unexpected use for this product in prevention rather than cure of DOMS. Rub it into your muscles after your workout and you’ll get an intense cooling effect, a bit like an ice bath but without the hassle and discomfort, and it’s great for rapidly cooling muscles to reduce inflammation and DOMS.
You can use these warming and cooling rubs with the massage techniques and foam rollers / cryoball mentioned above to further enhance their effectiveness.
So, these are some quick hacks that I’ve found over the years of playing and training. Having said all this, remember, don’t push yourself too hard and to a level that will put you at risk of injury. Take care of yourself, fitness, like life, is a journey, so enjoy the journey and stop to smell the flowers on the way.
Article written by Ian Murphy
This weekend, Sydney saw City2Surf: a 14km run through Sydney to the world-famous Bondi Beach.
Here are a few products that can help you before, during and after this event!
PREPARE BEFORE, DURING AND AFTER CITY2SURF: BEFORE THE RUN
Preparation for any race starts months in advance. Every workout is designed to better your training, better your times, better your confidence.
Although preparation is largely down to your own efforts and endeavours, everyone needs a little bit of help.
For example, using an Activating Muscle Rub, before, during and after City2Surf will fire up your muscles but also help them recover. This means that you can achieve marginal gains through every session!
PREPARE BEFORE, DURING AND AFTER CITY2SURF: DURING
Salt-water can sometimes dry out your skin, leaving it feeling chapped and sore. This can be a problem when you are running near the coast. What if I were to tell you that you could stop this from happening? This can be done before, during and after City2Surf. Simply apply Protective Moisturising Spray to areas you find get affected easily. Using a spray is best because it allows lightweight coverage meaning you’ll feel protected without feeling too oily.
PREPARE BEFORE, DURING AND AFTER CITY2SURF: DURING
Australia is a HOT country, and if you’re like me, breathing can be hard in hot countries – even if it is their winter!
However, I found out this AMAZING hack: If you rub on a Vapour Release Balm before going on a run, your airways will be opened, making the 14km run a bit easier!
PREPARE BEFORE, DURING AND AFTER CITY2SURF: AFTER
Running 14km might not be the longest distance, but if you’re like me, the sea air can really take it out of you! This means that it is paramount you take time to recover.
If you really want to relax and recover properly, try using a Cooling Recovery Body wash. Ingredients such as Peppermint and Jasmine are designed to help you relax and increases blood flow so that your muscles recover.
After a long day at work, a late night out, or a tiring workout, I always find my muscles are sore and stiff. This should not be happening when I’m only 20! Usually, I head straight for the Volterol. Recently though, I discovered a natural muscle rub that is better for your skin and does wonders to your general performance! Here are some of the natural advantages of using a muscle rub:
BENEFITS ON THE SKIN
When you use a natural product, the benefits of muscle rub can be quite surprising. New muscle rubs contain amazing ingredients like willow bark and clary extract that act to naturally reduce pain, inflammation and stiffness. Similarly, ginger and black pepper offer a natural warming effect on muscles, tendons and joints. This means that the benefits of muscle rub include stopping your muscles and joints from locking up!
High-quality products do not use harsh chemicals, such as diclofenac, which is found in more mainstream brands. This is good for your skin because it means that you can avoid irritation. Red itchy skin is never a good look!
BENEFITS ON YOUR MIND
Many of the benefits may rely on the placebo effect. However, when you use natural ingredients, you can also find that it has great effects on your mentality! For example, some products use jasmine, which has an uplifting impact. This is because jasmine stimulates the release of serotonin, which improves both focus and concentration.
BENEFITS ON YOUR PERFORMANCE
In order to reap the benefits of muscle rub, it is best to choose one of high quality. This is because these products are designed to accelerate warm-ups, kick start performance and also reduce the chance of injury.
Maca root and magnesium are also key ingredients to boost performance. These are to be found in some of the best muscle rubs! The benefits of muscle rub are that it increases endurance and aids muscle recovery meaning that you can keep training at your best for longer!
So, as you can see, there are some amazing ingredients that contribute to the benefits of muscle rub! It may seem hard to believe, but Bullet and Bone products contain all of these ingredients, meaning that you can reap all the benefits!
The health revolution is upon us! In recent years veganism and vegetarianism have risen by 600% https://www.forbes.com/sites/janetforgrieve/2018/11/02/picturing-a-kindler-gentler-world-vegan-month/ and it turns out that the lifestyle is actually pretty good for you! This rise in healthy eating has been met by a fitness frenzy in exercise. More and more people are combining healthy eating with keeping fit. So why don’t we see how natural ingredients can help you exercise to the best of your ability?
Natural ingredients that help you exercise and get the most out of your workout
HOW NATURE CAN HELP YOU TRAIN: magnesium.
Now if you’re like me, magnesium may take you back to science classes at secondary school. It wasn’t until recently that I found out that this natural ingredient can really help you train!
Magnesium is good for bone structure and plays a role in over 300 enzymatic reactions. That means it is an important natural ingredient that really helps you exercise.
More than this, magnesium helps you exercise by accelerating recovery by fighting inflammation and replenishing energy stores. It is commonly used in muscle rubs to help muscles recovery, https://www.bulletandbone.com/muscle-activating-rub/ allowing you to have the best work out possible!
HOW NATURE CAN HELP YOU TRAIN: maca root extract.
When I first heard of maca root extract, I was a bit confused as to what it was. It turns out that it is an amazing natural ingredient that helps you train! Maca root contains vital vitamins and minerals which essentially enhances energy and stamina. It also helps you to gain muscle and strength.
Maca root extract is used in products designed to help recovery, https://www.bulletandbone.com/cooling-recovery-body-wash/ showing how nature can help you train on and off the field!
HOW NATURE CAN HELP YOU TRAIN: jasmine
Jasmine is not just a pretty flower. Let me introduce you to the whole new world that it has to offer in helping you exercise! This natural ingredient can help you train by managing arthritis. It also helps with concentration and mental alertness. Because of these properties, jasmine can be used in vapour rub.
Now, I can hear you saying ‘well, how can vapour rub involve natural ingredients that help you train?’ Well, studies have shown that rubbing vapour rub on to your wrists and temples can help with the accuracy of throws and hits. So this can be really helpful in-group sports!
USING NATURAL INGREDIENTS TO IMPROVE SPORTS PERFORMANCE
So it doesn’t matter whether you knew natural ingredients that help you train before, or whether you are still very much a beginner. I hope that you have been inspired to try products that incorporate natural ingredients that help you train so that you get the very best out of every workout! https://www.bulletandbone.com/
Five easy tricks to ensure your summer training stays on track
Summer is a time for sun, sand and fun, but during all the commotion in the ocean, keeping up with your summer training plans can be difficult. No need to worry- here are 5 easy tricks on how to get a summer body, whilst also having fun in the sun.
HOW TO GET A SUMMER BODY: make a plan
If you’re anything like me, you’ll only know how to get a summer body once a plan has been made. This is easier to do than you may think. Simply buy a notebook- a cheap one from your local stationers will do, or if you want to treat yourself you can get one specifically designed to cater for your exercising plan in this notebook you can jot down your weekly training regime as well as your meal plans. Not only will this enable you to track how to get a summer body, but will also motivate you to keep on top of your exercise during the summer months!
HOW TO GET A SUMMER BODY: put the right things on and in your body
A cocktail on the beach is good- summer holidays are all about indulgence! A keg of beer during a BBQ, however, is probably not how to get a summer body… During summer, hydration is key to ensure your body replaces what you sweat out- particularly if you are training hard during the heat! Using natural energy drinks can be a good way of ensuring you are getting the hydration you need, whilst also giving you a natural boost of energy, meaning you can train for that summer body for longer!
HOW TO GET A SUMMER BODY: prepare your body
Obviously how to get a summer body involves some actual exercise… but before you start training, you need to make sure that your body is well prepared. A good warm-up should take at least 15 minutes and should incorporate both cardio and dynamic stretches. For that extra edge when preparing your body, using an activating muscle rub can be a good way to really wake your muscles up. It works but increasing the blood flow to applied areas meaning that they fire stronger and quicker.
HOW TO GET A SUMMER BODY: be kind to yourself
Summer is a time to be kind yourself, and this remains true even if you are wondering how to get a summer body. Whilst relaxing on holiday can treat your mind, you must also give your body a little TLC too. There are a few products that can help with this. Whilst in the process of achieving or maintaining a summer body, using a cooling body wash can be a great way of helping your body recover. The best products use natural ingredients to cool your body down, allowing it to relax, ready for your next workout.
HOW TO GET A SUMMER BODY: train smart
It is no surprise that how to get a summer body sometimes involves working out in hot temperatures. Also, this can be good when you want to get nice and sweaty, it can easily lead to dehydration- not good! Like I said earlier, this can be solved by ensuring you drink lots of water, but it is also best to train outside of the sun’s strongest rays- for instance, early in the morning or in the late afternoon. Your skin will also be thankful for training at these times of the day as it reduces the chances of it becoming dry due to overexposure to the sun. If you find that your skin does become dry, using a non-greasy moisturiser will ensure that it still looks firm and healthy, meaning people will soon be wondering how to get a summer body like yours!
So here are a few simple tips on how to achieve and maintain a summer body. Although how to get a summer body is essentially about hard work and commitment, there are a few products that can help you along the way. Products such as those by Bullet and Bone are designed with amateur athletes in mind to ensure that they receive that competitive edge in their attempt in how to get a summer body. So what are you waiting for? Use these tips and start today!
HOW MINT CAN HELP LACROSSE PLAYERS.
The ways in which mint can help lacrosse players are more diverse than you could ever imagine. From helping your performance to your overall well-being, this handy herb is as fresh as can be! Here is how mint can help your Lacrosse performance.
HOW MINT CAN HELP LACROSSE PLAYERS: CLEARS AIRWAYS
Mint has been used for centuries in asthma remedies. This is because it is a good relaxant and relieves congestion. As a result, applying menthol-base products- link to Vapour Rub to clear your airways can help your breathing during training and matches. As a result, mint can help Lacrosse players, especially during cold, Winter months!
HOW MINT CAN HELP LACROSSE PLAYERS: KEEPS SKIN SUPPLE
I’ve always found Lacrosse players intimidating given the amount of padding they have to wear during games. Surely your skin must dry out! If this is you, do not worry because mint can help Lacrosse Players achieve soft supple skin, despite their rubbing protection pads. Using moisturisers with mint extract on them can be great for your skin as it acts as a soothing cleanser.
Ultimately, using a moisturiser after your post-game shower will prevent your skin from drying out, but will also leave it feeling soft and smelling great!
IMPROVE CONCENTRATION AND ALERTNESS
Lacrosse is known for being a fast-paced sport, so it’s not hard to think that the game is mentally draining as well as physically. Mint can help Lacrosse players maintain the mental A-game as the smell of the leaf acts a stimulant.
Studies have shown that when a mint based product is applied to the wrists or temples, then accuracy increased noticeably. This could prove useful in key moments, such as penalty shootouts.
So, as you can see, mint can help Lacrosse players in many different ways. If you are looking for sports products that contain mint, we recommend using Bullet and Bone. Bullet and Bone products are made up of a unique blend of maca root extract, magnesium, and mint to ensure that every amateur athlete is able to reach their full potential.
With the success of the England Netball Team in 2018, the sport’s popularity has increased dramatically. As a result, more people are now asking how they can improve their netball performance. Along with the right training and diet, there are five simple steps that can help you and your team achieve!
HOW TO IMPROVE NETBALL PERFORMANCE: WARM UP PROPERLY
The only way you can effectively improve netball performance is to ensure that your muscles are ready to WORK. After a minimum of 10 minutes of light cardiovascular exercise (such as jogging or cycling) and at least 15 minutes of dynamic stretching, applying a muscle rub– link to muscle rub- will increase the blood flow to your muscles, making them fired up and reading to go!
It is also important to prepare your body for the outside conditions. This might not be physical preparation, but mental. For example, applying a vapour rub to your chest before games will not only open your airways but also make you feel energised.
HOW TO IMPROVE NETBALL PERFORMANCE: STAY FUELLED UP DURING WORKOUTS
What many people don’t know is that to improve netball performance, your body needs to have a lot of energy. Personally, I think the best way to do this is through ‘smart’ water. This could be through sport-specific flavoured waters or energy powders that you add to your everyday water. I prefer to use these to get my energy because they are natural and better for the body in the long run.
HOW TO IMPROVE NETBALL PERFORMANCE: RECOVER PROPERLY
The key to improving netball performance is to ensure that you can train consistently and effectively. Many people are unable to do this because they burn out after one session. To avoid this, it is essential that you cool down. Elite athletes may do this by going into an ice bath. However, for amateurs, this is probably too expensive. An effective, yet cheaper way of cooling down would be to use a cooling body wash. Using this body wash in the shower after workouts will leave your body feeling refreshed and invigorated so that you can wake up the next day and train better than ever!
So here is how a change in your routine and diet can help improve your netball performance. For the best results, we recommend using Bullet and Bone products. Their natural signature blend of magnesium, jasmine and maca root extract are uniquely combined to ensure that amateur athletes see marginal gains from their first application.
When I was younger, I wanted to perform like an elite athlete. I wanted to be Sir Steve Redgrave. I joined my local rowing club and spent my teenage years training up to 20 hours a week. At 17, I got injured and have not been able to row since. My dream lives on, however: I still want to train and perform like an elite athlete. Luckily, being able to train like an elite athlete has become easier in recent years. Using the advice from Professor Greg Whyte– brand ambassador for Bullet and Bone (https://twitter.com/search?q=greg%20whyte&src=typd). I have learned that to perform like an elite athlete, you must focus on preparation and recovery. This means using a multifactorial, sound base of training techniques. Despite being injured, my training regime has never been better. This is with the help of Greg’s advice and four invaluable products.
PERFORM LIKE AN ELITE ATHLETE: THE WARM-UP
In the words of Julie Andrews, ‘let’s start at the very beginning, a very good place to start’. If you want to perform like an elite athlete, then you need to start your work out correctly: by warming up. Greg Whyte discloses that an elite athlete’s warm-up should be specific. If you are training your glutes, then focus your warm up on this area!
Similarly, the warm-up shouldn’t just be about physical preparation, but mental preparation too. Mental preparation is accessed through ritual. Therefore an ideal warm-up might look something like this:
- Activate your muscles using a muscle rub.
- Prepare your skin using a moisturiser.
- Open your airways using a vapour rub.
- Jog on the treadmill for 10 minutes at a mediocre pace
So the first three steps of this warm-up are not physical, but more mental. The smell and action of applying these products act as a mental trigger to get you mentally prepared for your workout. However, if you use the right products, you will also benefit from the product’s purpose too!
PERFORM LIKE AN ELITE ATHLETE: PERFORMANCE
Professional athletes often use products in order to help them achieve marginal gains during their performance. Like with the warm-up, in order to perform like an elite athlete, the ritual is key. Interestingly, we recommend using a vapour rub during your performance. The smell of peppermint, that gives Vapour Rub its distinction aroma stimulates the brain, making you more alert and increases your accuracy. As a result, vapour rubs are good during key moments, for example, penalty shoot-outs!
PERFORM LIKE AN ELITE ATHLETE: THE COOL-DOWN
Greg Whyte believes that the cool-down is the preparation for the next warm-up, so is very, very important! Even though professional sportsmen often use ice baths, for many of us, this is unfeasible. However, using a cooling body wash is often the next best alternative! These specialised body washes aim to recover your muscles in a similar way to ice baths. The good news is they are a fraction of the price!
In order to recover in the best way possible, it is also necessary to apply a muscle rub after your shower. In some products, ingredients, such as ginger, act as an anti-inflammatory, which allows your muscles to recover quickly and properly. The way you apply muscle rub is also important for your recovery process. Massaging soft tissue increases blood flow, which further improves recovery.
PERFORM LIKE AN ATHLETE: IN-BETWEEN WORKOUTS
In order to perform like an athlete, it is important to look after your body in-between workouts. Eating healthy is important, but what many people forget, it is to hydrate! Some of my favourite products to use are naturally flavoured protein waters https://drink-vieve.co.uk or naturally flavoured sports drinks https://activeroot.co.uk
I prefer to use these products because of the natural ingredients. They assist in the marginal gains that I aim to achieve as an amateur athlete.
So from this, I guess you could say that in order to perform like an elite athlete, you need to train like one and in order to train like an elite athlete, the ritual is key. If you would like to use some of the products recommended, Bullet and Bone Active Care is highly suggested. They use only natural ingredients and the products aim to assist amateur athletes to achieve marginal gains with every workout.
For more information, see what else Professor Greg Whyte has to say about how to perform like an elite athlete as well as the benefits of Bullet and Bone products.
PRODUCTS THAT WILL HELP YOUR RUNNING:
Everybody runs for different reasons – whether it be competitively or just for fun. As human beings, it is in our blood to want to be the best we can be. Therefore, learning how to run faster is arguably pretty high on the to do list. The process of learning how to run faster can be long and can take a lot of effort. However, here is how a few products can help you achieve marginal gains from every workout.
HOW TO RUN FASTER: APPLY MUSCLE RUB BEFORE WORKOUTS
When learning how to run faster, people assume that it just takes more sessions on the treadmill. Although this may help, I would argue that using something that gets muscles fired up quickly is more effective.
Most natural muscle rubs contain ingredients such as ginger that act as a warming agent and essentially get your muscles fired up. When your muscles are warm and fired, they will be more explosive and therefore faster.
HOW TO RUN FASTER: USE A VAPOUR BALM
Many of my friends are running the London Marathon this year, and so train several times a week. However, they often complain that they cannot learn how to run faster because their feet are too sore to complete the workout.
Did you know that vapour balm can help with blisters and rubbing feet? By massaging the ointment on your feet, covering them with socks and leaving it over night, you will begin to notice your feet feeling less stiff and fragile after a long run.
Although this may not be an exercise that will help you how to run faster, it is important to realise that proper recovery of muscles is vital when wanting to achieve marginal gains from workouts.
HOW TO RUN FASTER: COOL DOWN PROPERLY AFTER A WORKOUT
It’s essential that your body recovers completely after each workout. Just as you wait for your food to cool down because you don’t want to hurt your tongue, you should completely cool down your body. This is because you don’t want to hurt… well… your whole body.
A good cool down should include light running and stretching all your muscles. Some athletes may go as far as having an ice baths. For most amateurs, this is not feasible, which is why you could use a cooling body wash . Cooling body washes usually contain ingredients such as peppermint, which act as a cooling and anti-inflammatory agent. As I have said earlier, you are more effectively going to run faster when you body is in its best condition!
So, when learning how to run faster, you now know that a vapour balm, cooling body wash and muscle rub can help you achieve your personal best. We recommend Bullet and Bone’s range of products: they are made with natural ingredients and designed to help athletes achieve their best.