Delayed onset muscle soreness

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Delayed Onset Muscle Soreness (DOMS) is the pain or discomfort often felt 24 to 72 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 contraction, 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.^{[citation needed]}

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.<ref>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.</ref>

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.

1 Training with DOMS
2 Suggestions for reduction of DOMS
3 References
4 External links

[edit] Training with DOMS

DOMS typically causes stiffness, swelling, strength loss and pain.<ref>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.</ref> <ref>Szymanski, D. (2003). Recommendations for the avoidance of delayed-onset muscle soreness. Strength and Conditioning Journal 23(4): 7–13.</ref> 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.<ref>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</ref> 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.

[edit] Suggestions for reduction of DOMS

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).^{[citation needed]} While stretching before or after exercising does not “confer protection”<ref>Kennealy, D. (2002, November). Lets not throw the baby out with the bath water!! UK Athletics - Sports Science Panel Articles. Retrieved on July 26, 2006.</ref> from muscle soreness, current research suggests that stretching can “decrease”<ref name=Quinn>Quinn, E. (n.d.). Stretching - What the research shows. About Health & Fitness - Sports Medicine. Retrieved on July 26, 2006.</ref> or "reduce"<ref>Knudson, D. Stretch after the match, not before. Coaches' infoservice. Retrieved on July 26, 2006.</ref> pain and soreness after exercise.
For pain relief, drugs such as aspirin or ibuprofen can be taken as indicated or prescribed but taking pain killers and then training on still the recovering muscle from a previous workout could cause serious injury so be careful. Topical treatments such as BenGay and Mineral Ice can provide effective pain relief as well.
Ensuring that you provide your muscles with the appropriate ratio (3 to 1 or 4 to 1) of simple carbs to protein can enhance recovery ability. In Runner's World magazine they advised drinking low-fat/no-fat chocolate milk to aid in recovery because it tends to have this optimal ratio. The best time to take this is in the "recovery window" which is generally the hour following exercise. After this hour, the muscles' ability generally returns to their normal state, and no longer exhibit the ability to absorb extra (meaning over and above the normal amount) nutrients. The simple carbs cause an insulin spike which helps to transport the protein to the recovering muscle cells. Taking too much protein will decrease the insulin response, as will fats and fiber. So it is best to stay away from fats and fiber in your "recovery window". (refer to Optimal Muscle Performance and Recovery by Edmund Burke for overview of this process) In most cases the insulin response isn't a desirable effect as it can lead to stored bodyfat if energy is not expended through exercise or recovery. It is especially detrimental to consume simple carbs before bedtime, as this will lead to an increase in adipose tissue.

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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.
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.