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Watch our latest video to learn more about the best ways to beat that post-workout pain. It's normal to feel sore after a big workout or after working out a new muscle group, however, it shouldn't get in the way of daily life or prevent you from continuing to exercise throughout the week!

Featured Product: The Pain Therapy System Pro

Dr. Harris is using the Pain Therapy System Pro in this week's video. This TENS device is a pro at alleviating soreness and improving circulation the day after a workout. Click the picture below to learn more about this TENS machine.

Shop the Pain Therapy System Pro here >>

Video Transcription

Kathe:

Hi everyone, welcome back to Dr. Ho's Healthy Living vlog. Now, a big part of our vlog is to get everyone out there to do healthy living, to eat better, to exercise more. Now, I know for myself one of the big drawbacks for exercise is that I get, what I call, the two-day sores. Now, we have Dr. Mailie Harris here and we're at the Optimal Training Center.

Now, Dr. Harris there's actually a real technical name for my two-day sores, is there not?

Dr. Harris:

Yes, there is. We short form it, we call it the DOMs, and the DOMs stands for the delayed onset muscle soreness. That usually occurs 1 to 2 days, two specifically, so if you ever notice you've done a big leg day, and then you go to get up, and you go, "Oh my gosh." It's usually good because you're proud of yourself that you worked out, it's a good reminder, but it can be irritating.

Today, we're going to talk about ways to alleviate pain from the DOMs.

Kathe:

Dr. Harris, can you tell us maybe the first step, the easiest, simplest thing we can do to alleviate sore muscles?

Dr. Harris:

The easiest thing, I think, you can do is have an Epsom salt bath. Pour some of the salts, you can get them at a drugstore, and just soak. It feels great, it relaxes your muscles and makes you feel better. Or, a warm shower will work as well. The next thing I tell people to do is stay active, so even though you're sore and you want to lay around because it hurts to move movement will help decrease the byproducts from when you workout, so things like lactic acid that builds up. I like to tell people just do some nice easy stretches, so a calf stretch. Drive your heel into the ground, and you're also going to keep that leg straight, and put into it so you get a hip flexor stretch. A nice stretch all the way down to the ground, we like to hold it for 15 to 30 seconds, and come back up, do a little yoga pose in here, back down. It feels great, so movement's really important.

The other thing I like to use is a TENS machine because TENS machines help block those signals, those pain signals that go up to your brain, and also increases circulation, and decreases swelling, so it's absolutely fine to use a TENS machine.

Kathe:

Great. Dr. Harris, do you think you can show us some pad placements for maybe some of the major muscle groups that you see a lot in your clinic that people have injured?

Dr. Harris:

I think that'll be really helpful.

Kathe:

Dr. Harris, I see that you've hooked yourself up to our Pain Therapy Pro system. Can you tell us a little bit about what the TENS machine is doing to your muscles?

Dr. Harris:

Yes. I'm charting my bicep, now, so that's anything when you do a nice bicep curl here you're going to target muscle. For soreness, I put the pads right on here, above and below the muscle, and you can see my arm contracts through this.

Kathe:

I love how we can actually see the muscle jumping, so you know it's working.

Dr. Harris:

It actually feels really good too. You put a little bit of water spray, you get a spray bottle with the machine, and you put it on here. You actually secure the pads, and you'll feel it working. It actually decreases pain intensity and increases circulation, and it feels really good.

Kathe:

One of the things I love about the Pro machine is that two people can actually receive treatment at the same time.

Dr. Harris:

That's true.

Kathe:

Dr. Harris, let's say I did a bunch of squats and lunges, and all that good stuff, and now, I'm having trouble going down the stairs.  Where would you recommend placing the pads for your quad muscles?

Dr. Harris:

You always put these directly on the skin, but I'm just going to show you just placement wise-

Kathe:

I didn't wear my shorty short shorts, so we'll just put it right over my pants.

Dr. Harris:

We would spray the back, and place the pads there. Again, you would feel the pulsing through your quad muscles. Again, it feels great, and it's going to help decrease that soreness.

Kathe:

Dr. Harris, thank you so much for sharing your knowledge with us and letting everyone at home know there's a lot of different options available for you if you have maybe hurt yourself, or pulled a muscle after exercising, and we really appreciate you taking the time to share that information. Until next time, bye.

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