Happy Sunday! I must show you pictures of the ridiculously delicious dinner Kyle and I had at Oakleys last night. This was probably our 8th trip to Oakleys and it is still our favorite restaurant in Indy. It never disappoints!
I got all cleaned up for date night. It’s weird to be out of pajamas or workout clothes..
The menu had quite a few new appetizers, so we decided to split a few appetizers and a salad. Great decision! Everything was incredible. We started with Shrimp Corndogs. Kyle had 2 and I had one. They are always on the menu, and always fantastic. The shrimp inside is perfectly cooked, the batter is crunchy, and the whole dog is drizzled with a honey mustard sauce that just makes it.
Next up was a lobster streusel. This was our least favorite but it was still delicious and unique. The streusel was crispy and sat atop a crushed tomato and gorgonzola sauce. There were chunks of lobster and mushrooms piled on top, and some lightly dressed arugula.
Then the best dish- sea scallops with corn pudding, melted leeks, crispy chicken skin (OMG), carolina bbq gastrique, and dried corn.
The scallops were melt in your mouth perfection. Kyle and I both agreed we could have licked the plate clean!
Next was a fresh salad with goat cheese, pecans, and dried cranberries with potato “hay” on top. The greens were a great accompaniment to all the rich dishes.
The last appetizer we ordered was sweet corn gnocchi with house made porchetta and creamed corn, zucchini, sweet pickled jalapenos, leeks, melted spinach, and avocado coulis. We couldn’t finish it, so we boxed it up to take home. But the porchetta was sublime. :-)
We opted out of dessert at Oakleys and went for frozen yogurt instead for dessert. It was a beautiful, delicious night, and I rolled my stuffed self home
This week I’ve been all into P90X! It’s a nice change of workouts and I love the heavy lifting. But holy moly the legs workout makes me SO sore! I did it yesterday and I’m pretty sore today, but I know I will be even MORE sore tomorrow! The second day is always the worst.
I’ve even been good about keeping track of the weights I’m using, so I will know when to increase my weights and I’ll know if I’m improving!
When we talk about muscle soreness, we usually talk about DOMS- Delayed Onset Muscle Soreness.
Some studies suggest that DOMS is due to an acute inflammatory reaction while others make different claims. We actually don’t know for sure the exact mechanism for DOMS, but what we do know is that eccentric exercise on muscles creates microscopic tears in the muscle. These small injuries to the muscle take time to rebuild and heal. That’s why it’s wise to take it easy if you’re sore, or train a different body part.
Here are some articles I found about DOMS: (I highlighted the main points in pink for your reading pleasure )
Continuous low-level heat wrap therapy for the prevention and early phase treatment of delayed-onset muscle soreness of the low back: a randomized controlled trial.
Archives of Physical Medicine & Rehabilitation. 87(10):1310-7, 2006 Oct.
INTERVENTIONS: Participants performed vigorous eccentric exercise to experimentally induce low back DOMS. Participants were assigned to 1 of 2 substudies (prevention and treatment) and randomized to 1 of 2 treatment groups within each substudy: prevention study (heat wrap, n=17; control [nontarget musclestretch], n=18) and treatment study (heat wrap, n=16; cold pack, n=16). Interventions were administered 4 hours before and 4 hours after exercise in the prevention study and between hours 18 to 42 postexercise in the treatment study.
MAIN OUTCOME MEASURES: To coincide with the expected occurrence of peak symptoms related to exercise-induced low back DOMS, hour 24 postexercise was considered primary. Pain intensity (prevention) and pain relief (treatment) were primary measures, and self-reported physical function and disability were secondary measures.
RESULTS: In the prevention study, at hour 24 postexercise, pain intensity, disability, and deficits in self-reported physical function in subjects with the heat wrap were reduced by 47% (P<.001), 52.3% (P=.029), and 45% (P=.013), respectively, compared with the control group. At hour 24 in the treatment study, postexercise, pain relief with the heat wrap was 138% greater (P=.026) than with the cold pack; there were no differences between the groups in changes in self-reported physical function and disability.
CONCLUSIONS: In this small study, continuous low-level heat wrap therapy was of significant benefit in the prevention and early phase treatment of low back DOMS. ***
***This study says heat therapy is better than cold therapy for prevention and treatment of DOMS.
A Randomized, Placebo-controlled Trial of Acetaminophen Extended Release for Treatment of Post-marathon Muscle Soreness
Prior, Mary Jane PhD, MPH; Lavins, B. Joseph MD; Cooper, Kimberly MS
The Clinical Journal oF Pain
Okay, so obviously tylenol helps with muscle soreness… I think we all could have guessed that.
I also read another study suggesting that pomegranate juice can help reduce soreness!! Hmmm…. Maybe I should go get some Pom juice!
Personally, I think the best ways to relieve DOMS are:
- Light exercise- walking or jogging help me work out soreness
- Take Ibuprofen or Acetaminophen on a regular schedule (every few hours) for 2-3 days
- Drink plenty of water
- Eat good quality foods- lots of fruits and veggies
- And maybe drink some pomegranate juice?
What do you think? How do you deal with DOMS?