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Delayed onset muscle soreness

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Delayed Onset Muscle Soreness (DOMS) is the pain or discomfort often felt 24 to 76 hours after exercising and subsides generally within 2 to 3 days. Once thought to be caused by lactic acid buildup, a more recent theory is that it is caused by tiny tears in the muscle fibres caused by eccentric movements, or unaccustomed training levels. The reason for the demise of the lactic acid theory was that since lactic acid disperses fairly rapidly, it could not explain pain felt the next day.

According to Roth (2006), although the precise cause is still unknown, the type of muscle contraction seems to be a key factor in the development of DOMS and exercises that involve many eccentric contractions, such as downhill running, will result in the most severe DOMS which has been shown to be the result of more muscle cell damage than is seen with typical concentric contractions, in which a muscle successfully shortens during contraction against a load.[1]

One study (Ji-Guo Yu, 2003) claims that DOMS is not caused by the pain from damaged muscle cells, but from the reinforcement process. The muscle responds to training by reinforcing itself up to and above the previous strength by adding new sarcomeres—the segments in the muscle fibrils. This reinforcement process causes the cells to swell, and put pressure on to nerves and arteries, causing DOMS.

Training with DOMS

DOMS typically causes stiffness, swelling, strength loss and pain.[2] [3] Continued exertion of sore muscles can cause further swelling and pain, and lengthen the period of muscular soreness. There is some scientific evidence that further training—a so-called second bout—has no negative effect on the reinforcement process.[4] Training in a state of constant soreness would be uncomfortable, although one may be able to adapt to it. The relationship between muscular soreness, the rest required and hypertrophy is a contentious topic in bodybuilding. Claims that perpetual muscular soreness assures muscle growth are opposed by reports of stagnation through overtraining.

Suggestions for reduction of DOMS

  1. Stretch slowly. It is normally a good idea to warm up before exercising to warm the muscles, preparing them for and making them more efficient at doing the coming exercises. Stretching after exercising, especially if someone is new to stretching, should progress slowly. Stretching should only be done to the point of slight discomfort and held for 10-30 seconds (10 or less for beginners). While stretching before or after exercising does not “confer protection”[5] from muscle soreness, current research suggests that stretching can “decrease”[6] or "reduce"[7] pain and soreness after exercise.
  2. For extreme pain relief, drugs such as aspirin or ibuprofen can be taken as prescribed. Aspirin increases the excretion of vitamin C which is used to reconstruct certain connective tissues and bone, and being deficient will lengthen recovery time, and the symptoms of DOMS.
  3. A study [citation needed] on Vitamins, almost 40 years old, found that supplementing vitamin C lessened the pain associated with DOMS. This study has been criticized by some researchers [citation needed] and has not been reevaluated by other tests. Defenders believe vitamin C should help because of its role in repairing connective tissues. Those experimenting with vitamin C supplementation for DOMS, should take it in quantities of 250 milligrams (mg) or less. The body absorbs vitamin C best in this range [citation needed]. Anything more than this will probably be lost in the urine.
  4. Using a mortar and pestle for 'dry' vitamin supplements, herbs and drugs (those not delivered in gel, oil, or gel-cap form) may aid in their digestion and bio-incorporation. This makes adding vitamin supplements to shakes easier.

Recovery from DOMS

To lessen pain after exercise, thorough warming up is required. Warmer muscles are more flexible and less prone to damage.

References

  1. ^ Roth, S. (2006, January 23). Why does lactic acid build up in muscles? And why does it cause soreness? ScientificAmerica.com. Retrieved on July 24, 2006.
  2. ^ Connolly, D. A., Sayers, S. P. & McHugh, M. P. (2003) Treatment and prevention of delayed onset muscle soreness (abstract.) Journal of Strength Conditioning Research, 17(1):197-208. Retrieved from PubMed.gov on July 24, 2006.
  3. ^ Szymanski, D. (2003). Recommendations for the avoidance of delayed-onset muscle soreness. Strength and Conditioning Journal 23(4): 7–13.
  4. ^ Ji-Guo, Y. (2003). Re-evaluation of exercise-induced muscle soreness: an immunohistochemical and ultrastructural study. Abstract of unpublished doctoral dessertation, Umeyå Universittet, Sweden. ISBN 91-7305-503-4
  5. ^ Kennealy, D. (2002, November). Lets not throw the baby out with the bath water!! UK Athletics - Sports Sceince Panel Articles. Retreived on July 26, 2006.
  6. ^ Quinn, E. (n.d.). Stretching - What the research shows. About Health & Fitness - Sports Medicine. Retrieved on July 26, 2006.
  7. ^ Knudson, D. Stretch after the match, not before. Coaches' infoservice. Retreived on July 26, 2006.
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