Originally posted by BabsieGirl
Causes of DOMS
DOMS 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. Activities that require muscles to forcefully contract while they are lengthening ("eccentric") seem to cause the most soreness. You use eccentric contractions when you descend stairs, run downhill, lower a weight, or perform the downward motion of squats and push-ups. In addition to muscle tearing, swelling can ocur in and around a muscle, which can also cause
soreness hours later.
When you are training or racing, it is the muscle fibres which are depleted of glycogen which are the most susceptible to the micro-trauma which causes DOMS. So "hitting the wall" may be caused not only by glycogen depletion, but by muscle fibre damage.
While most people carbo-load to prevent glycogen depletion, few incorporate training which aims to protect muscle fibres from structural damage
Reproducing DOMS-causing exercise while training can help protect muscle fibres against future damage for several weeks. These specific exercises may even help prevent you from "hitting the wall".
Okay, so what happens to my muscles again?
Dif. break down for you. Just a dif. explanation.
When you get DOMS, research has shown that it is as a result of structural and chemical damage to the cell wall of the muscle fibre, tendons and connective tissues.
Damage to cell walls causes chemicals within the tissues to leak, resulting in swelling around the muscle fibres. The nerves which surround the muscles and tendons are then stimulated, resulting in soreness.
However, DOMS is typically only felt 24 to 72 hours after exercise, suggesting that there has to be an accumulation of these chemicals before the nerve endings are stimulated.
While DOMS is common and annoying, it is not a necessary part of getting into shape. There are many things you can do to prevent, avoid and shorten DOMS. Here are a few tips:
*Warm up thoroughly before activity and cool down completely afterward.
*Start with easy to moderate activity and build up your intensity over time.
(Avoid making sudden major changes in the type of exercise you do.
*Avoid making sudden major changes in the amount of time that
If you're already sore and you're just now reading this. Wonder how to help EASE the pain?
*Wait. Soreness will go away in 3 to 7 days with no special treatment. (Your Choice)
*Avoid any vigorous activity that increases pain.
*Do some easy low-impact aerobic exercise - this will increase blood flow to the affected muscles, which may help diminish soreness.
*Use the RICE princliple
*Gently massage the affected muscles,
*Try using a nonsteroidal anti-inflammatory medications (aspirin or ibuprofen) to reduce the soreness temporarily, though they won't actually speed healing.
*There is some evidence that vitamin C may decrease soreness.
*Allow the soreness to subside thoroughly before performing any vigorous exercise.
*Don't forget to warm up before your targeted activity.
*If your pain persists longer than about 7 days or increases
Learn something from the experience! Use prevention first.