Delayed onset muscle soreness
805912
225144062
2008-07-12T03:03:48Z
71.202.219.137
/* Training with DOMS */ misspelling
'''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 fibers caused by [[Muscle contraction#Eccentric contraction|eccentric contraction]], or unaccustomed training levels. Since lactic acid disperses fairly rapidly, it could not explain pain experienced days after exercise, and some concentric-only exercises produce lactic acid, but rarely produce DOMS.<ref>[http://www.sportsinjurybulletin.com/archive/1077-muscle-soreness.htm DOMS at Sports Injury Bulletin]</ref>
Although the precise cause is still unknown, the type of muscle contraction seems to be a key factor in the development of DOMS. Exercises that involve many eccentric contractions, such as downhill running, will result in the most severe DOMS. This has been shown to be the result of more muscle cell damage than is seen with typical [[Muscle contraction#Concentric contraction|concentric contraction]]s, in which a muscle successfully shortens during contraction against a load.<ref>Roth, S. (2006, January 23). [http://www.sciam.com/print_version.cfm?articleID=000E100E-25C3-13D1-A5C383414B7F0000 Why does lactic acid build up in muscles? And why does it cause soreness?] ScientificAmerican.com. Retrieved on July 24, 2006.</ref>
Some research claims that DOMS is not caused by the pain from damaged muscle cells, but from the reinforcement process.<ref>Yu, J., Carlsson, L. & Thornell, L.E. (2004). Evidence for myofibril remodeling as opposed to myofibril damage in human muscles with DOMS: an ultrastructural and immunoelectron microscopic study. ''Histochemistry and Cell Biology, 121(3)'', p. 219-227. [http://www.springerlink.com/content/eclkgth9nwd9ytt2/ link]</ref> The muscle responds to training by reinforcing itself up to and above its previous strength by increasing the size of muscle fibers ([[muscle hypertrophy]]). This reinforcement process causes the cells to swell in their [[Deep fascia|compartment]] and put pressure on nerves and arteries producing pain.
==Training with DOMS==
DOMS typically causes stiffness, swelling, strength loss, and pain.<ref>Connolly, D. A., Sayers, S. P. & McHugh, M. P. (2003) [http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=12580677&dopt=Abstract 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). [http://apt.allenpress.com/aptonline/?request=get-abstract&issn=1533-4295&volume=023&issue=04&page=0007 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). [http://www.diva-portal.org/umu/reports/abstract.xsql?dbid=105 Re-evaluation of exercise-induced muscle soreness: an immunohistochemical and ultrastructural study.] Abstract of unpublished doctoral dissertation, Umeå Universitet, 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]].
[[Stretching]] before and after exercise has been suggested as a way of reducing DOMS, as has warming up before exercise, cooling down afterwards, and gently warming the area.<ref>[http://onhealth.webmd.com/script/main/art.asp?articlekey=52151 WebMD article on DOMS]</ref> However, there is also evidence that the effect of stretching on muscle soreness is negligible.<ref>[http://www.bmj.com:80/cgi/content/abridged/325/7362/468?eaf BMJ "Effects of stretching before and after exercising on muscle soreness and risk of injury: systematic review"]</ref> Overstretching itself can cause DOMS.<ref>[http://www.creationsports.co.uk/articles/doms.pdf DOMS<!-- Bot generated title -->]</ref> Some recommend [[contrast showers]] as a treatment, alternating between cold and hot water; it may increase circulation.<ref>[http://www.sciencedirect.com/science?_ob=ArticleURL&_udi=B6WPB-4B7N79F-1&_user=10&_rdoc=1&_fmt=&_orig=search&_sort=d&view=c&_acct=C000050221&_version=1&_urlVersion=0&_userid=10&md5=50bea021bd3dd63cb4175a945c8aaa26 "Alternating hot and cold water immersion for athlete recovery: a review"]</ref>
==References==
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==External links==
* [http://jap.physiology.org/cgi/content/full/87/6/2007 'Early events in stretch-induced muscle damage'] <!-- this is probably the most credible and complete -->
* [http://sportsmedicine.about.com/cs/injuries/a/doms.htm Delayed onset muscle soreness (D.O.M.S.) - Pain after exercise]
* [http://www.physsportsmed.com/issues/1999/01_99/muscle.htm Delayed-onset muscle soreness - Work out now, pay later?]
* [http://www.sportsinjurybulletin.com/archive/1077-muscle-soreness.htm Delayed onset muscle soreness exercises - How to avoid delayed onset muscle soreness (the dreaded DOMS)]
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[[Category:Exercise physiology]]
[[bg:Мускулна треска]]
[[de:Muskelkater]]
[[es:Agujetas]]
[[fr:Courbature]]
[[io:Kurbaturo]]
[[hu:Izomláz]]
[[ja:筋肉痛]]
[[pl:Zakwasy (medycyna sportowa)]]
[[ru:Крепатура]]
[[fi:Viivästynyt lihaskipu]]
[[sv:Träningsvärk]]
[[zh-yue:遲發肌肉痛]]