Why do I feel weak when working out makes you stronger?

Standing in my closet I try to plan my outfit for the day, 

I decide bending over to put pants on is impossible so I just reach for a slip on dress. 

Cute and no one can tell I'm babying my sore muscles. 

Winning!

Yesterday morning I broke my record time for a mile. 11 minutes and 23 seconds!

(Not impressive for most runners but for this lazy girl that's cause for celebration.)

After I recovered from that, yes I am that out of shape, I worked on abs, A LOT.

When I left the gym I was extremely proud of myself.

For 5 years my only exercise was doing massage. 

Progress!

Then the unexpected happened. 

My second job is taking care of babies and yesterday we were in a room without a rocking chair so when a sweet girl came in super sleepy I was left with the choice of letting her cry or sitting in the floor rocking her for an hour. My abs were screaming at me. 

Work out on top of a work out.

If exercise will make me stronger why do I feel so weak?

Thankfully due to my massage knowledge and a little of my boyfriend's Personal Training schooling I know that DOMS (delayed onset muscle soreness) is normal and not something to run to the ER for but not everyone knows so I am going to take a moment and explain WHY you hurt after physical activity and HOW to feel better then you do hurt.

The WHY you hurt:

I could go into technical terms myself but I find this article sums it up nicely.

"Delayed onset muscle soreness is thought to be a result of microscopic tearing of the muscle fibers. The amount of tearing (and soreness) depends on how hard and how long you exercise and what type of exercise you do. Any movement you aren't used to can lead to DOMS, but eccentric muscle contractions (movements that cause muscle to forcefully contract while it lengthens) seem to cause the most soreness. Examples of eccentric muscle contractions include going down stairs, running downhill, lowering weights and the downward motion of squats and push-ups. In addition to small muscle tears there can be associated swelling in a muscle which may contribute to soreness."  Sports Medicine

The HOW to help:

In the same article from above I found a great list as to how to help.. here's the list with a little bit of my professional insight. 

• Use Active Recovery. This strategy does have support in the research. Performing easy low-impact aerobic exercise increasing blood flow and is linked with diminished muscle soreness. After an intense workout or competition, use this technique as a part of your cool down. - Great advice that I have seen and felt work time and time again.
• Rest and Recover. If you simply wait it out, soreness will go away in 3 to 7 days with no special treatment. - Beware of these words! Rest and recover does not mean sitting in a lone position all day, this will create more soreness. it means take it easier than the activity that caused the soreness not stopping all together. Your muscles can't repair correctly without movement.
• Try a Sports Massage. Some research has found that sports massage may help reduce reported muscle soreness and reduce swelling, although it had no effects on muscle function. - Of course this one is my favorite. Getting a massage RIGHT after a workout is the best! Not only do you leave feeling like a wet noodle, but your therapist is able to benefit your body better since your blood flow is already increased and nerves willing to relax. Plus who doesn't want a nap after a hard workout?
• Try an Ice Bath or Contrast Water Bath. Although no clear evidence proves they are effective, many pro athletes use them and claim they work to reduce soreness. - Having done it myself I can say that although uncomfortable at first you feel great afterwards.
• Use R.I.C.E., the standard method of treating acute injuries, if your soreness is particularly painful. - ALWAYS good advice for injuries.
• Perform Gentle Stretching. Although research doesn't find stretching alone reduces muscle pain of soreness, many people find it simply feels good. - gentle is the key here, don't overstretch already sore muscles.
• Try a Nonsteroidal Anti-inflammatory. Aspirin, ibuprofen or naproxen sodium may help to temporarily reduce the muscle soreness, although they won't actually speed healing. Be careful, however, if you plan to take them before exercise. Studies reported that taking ibuprofen before endurance exercise is not recommended. - I personally HATE this one. Pills only cover the main problem not solve it. Use pain killers only as an option Z when EVERYTHING else has be exhausted and you are still in pain.
• Try Yoga. There is growing support that performing Yoga may reduce DOMS. - Only having recently tried yoga for shoulders I have a limited opinion but I have notices I feel looser on days I do my shoulder poses.
• Listen to Your Body. Avoid any vigorous activity or exercise that increases pain. - YES!
• Allow the soreness to subside thoroughly before performing any vigorous exercise. -YES!
• Warm Up completely before your next exercise session. There is some research that supports that a warm-up performed immediately prior to unaccustomed eccentric exercise produces small reductions in delayed-onset muscle soreness (but cool-down performed after exercise does not). - I myself have a hard time with this.. I don't know the difference between warm up and exercise but thankfully my wonderful boyfriend is going to school to be a personal trainer so I'll figure that one out soon. If you are like me and don't know what to do, the internet is your best friend. 

** If your pain persists longer than about 7 days or increases despite these measures, consult your physician.

To learn more about exercise THIS LINK is the most specific as to what happens within the body during exercise I have found.

Bringing back the relaxation of massage.

Imagine with me: 

You've had a busy week at your desk typing and stressing everyday, you feel like your shoulders are more rock than tissue so you schedule a massage. 

You walk into a dimly lit room, soothing blue and rich purples surround you as the smell of orange and lavender fill your body. The soothing sounds of guitar fill your mind. 

You get undressed and climb into a table more comfortable than clouds ever could be. You pull the warm soft sheet over you floating almost to dreamland before the massage even begins. Aching muscles begin to let go as you sink into relaxation. 

Your therapist walks in and takes her thumbs straight into your boulder of shoulder. 

This serene place suddenly becomes a torture chamber. 

All the luxuries you felt getting onto the table are replaced with this epic battle of strength between your therapist and the stress in your shoulders. 

But it's okay, pain is temporary.... this therapist will whip your muscles into shape come hail or  high water. An hour later you leave feeling that the relaxing room is now mocking you and your now bruised shoulders. But that's what everyone said you needed... a DEEP tissue massage, right? 

Now imagine that instead of thumbs your neck received a broad stroke starting at the base of your head traveling down your shoulders. The session continues with pressure you wouldn't associate with deep tissue until you drift off to what I like to call massage twilight, where you can feel touch but your mind is relaxed so far as to where it's difficult to answer questions. After the session you get up feeling a little like a wet noodle all thoughts of pain gone replaced with relaxation and stability.

Which session would you rather have?

My goal is to take the boxing gloves out of the massage room. 

We cannot fight your muscles into submission, 

we must work with your own bodies rhythm to let it relax on it's own. 

Massage therapy is team work. 

I can't make your body do anything it does want to do.

 I use subtle touch on tight muscles to make the body aware of it's congestion.

 If there is a particular tense spot it may take a few sessions to remind the body it enjoys being lose instead of a rock but we will get there with mild intensity and never pain.

Infant Massage

I'm back! After taking a break from blogging to delve deeper into learning I have an exciting announcement. 

Drum roll please.....

I will be TEACHING Infant massage to parents starting Oct. 1st. 
That's only 2 weeks and 2 days away!

I'm so excited to share everything I have learned to help parents raise our next generation! 

Following is one of the most amazing studies I've found:

A is a group of first time fathers were shown how to massage their four week-old babies, and asked to continue for the duration of the study. A control group of fathers who did not massage their babies was also monitored. 

It was found that at 12 weeks old, babies who were massaged greeted their fathers with more eye contact, smiling, vocalizing, and touch than those in the control group. They showed more orienting responses toward their fathers and less avoidance behavior. The fathers showed greater day to day involvement with their infant. 

Baby massage allows fathers and babies to enjoy skin to skin contact that mothers often experience through breastfeeding, but fathers often miss out on. By massaging their babies, fathers come to understand their child's rhythms and responses, and become more confident about handling them.

Seeing that something as simple as touch can have such a profound impact on life makes me love my career even more.