☆ delayed muscle soreness - definition
Delayed muscle soreness (DOMS) (David et al., 1997) refers to the symptoms of muscles that are felt to be sore and sore after 12-48 hours of exercise, usually at the beginning of a new exercise or sports program. Change or exercise duration or intensity has increased significantly. This ache is a normal reaction to abnormal exercise volume, an adaptive process of muscle repair and building greater endurance and strength. The soreness reached its peak two days after the exercise, and gradually disappeared after several days.
Have you ever experienced an occasional climb to climb a mountain, and you can't take a step in the soreness of your legs in the next day? After starting muscle strength training, can you feel it on the day of your workout and wake up to soreness the next day? This is called delayed muscular soreness, not injury. It is significantly different from the sharp pain caused by muscle strain sprains. The latter is an unexpected, muscle-specific, sudden pain that occurs during exercise. It also often causes swelling and bruising. . After 24 to 72 hours of exercise, the soreness reached its peak, and pain after 5-7 days disappeared. In addition to soreness, there is muscle stiffness. Light people only have painful pressure. Muscles swell and hamper activities.
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☆ delayed muscle soreness - reasons
Delayed muscle soreness is thought to be a slight tear in muscle fibers. The degree of tearing (as well as soreness) depends on the strength and duration of the exercise and the specific item. Any exercise that is not often done may lead to DOMS, but abnormal muscle contractions (those that force the muscles to contract when they are stretched) cause the most intense soreness. Abnormal muscle contractions include down stairs, running downhill, heavy weights, squats, and push-ups. In addition to muscle fiber tears, it is usually accompanied by muscle swelling that exacerbates soreness. The exact cause of this muscle soreness is not fully understood. Most people think that muscle overuse can cause muscle soreness, which may be due to:
(1) The dramatic increase in muscle tension and elasticity can cause physical damage to muscle structure components.
(2) Increased metabolism, increased toxicity of metabolic waste to tissues.
(3) Changes in the neuromodulation of the muscle cause muscle spasms and pain.
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☆ delayed muscle soreness - treatment
There is no simple way to treat delayed muscle soreness. In fact, there has always been a debate about the causes and treatment of DOMS. In the past, gentle stretching was one of the recommended ways to reduce delayed muscle soreness, but a study published by Australian researchers in 2007 found that stretching was useless to avoid muscle soreness. What else can reduce delayed muscle soreness? Nothing is proven effective. Some people find that these suggestions are useful, but please try to determine whether it is suitable for you. Finally, the best advice for treating DOMS is to avoid it from the start. Here are some ways to treat soreness after exercise:
• Use positive recovery methods. Do simple, low-impact aerobic exercise to promote blood flow. This may reduce muscle soreness.
•Wait. No treatment is required and soreness lasts 3-7 days. Avoid high-intensity exercise so as not to increase pain.
• Use the RICE method (rest, ice, pressure dressing, raising the affected limb - DING) to treat the wound.
• Although no studies have shown that moderate stretching can reduce soreness, some people find it useful.
• Gentle massage to the affected area. Studies have found that massage can slow down 30% of soreness and reduce swelling, but this is not very useful for muscle repair.
• There are also thought that doing Yoga may reduce DOMS.
• Do not perform any high-intensity exercise before the pain is completely eliminated. If the pain persists for more than 7 days or is strengthened, consult your doctor.
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☆ delayed muscle soreness - prevention
DOMS is common and annoying, and it's not necessarily exercise that requires it. There are many ways you can prevent the avoidance or shortening of the DOMS:
• Do warm-ups before exercise and do the finishing after exercise. Exercise gentle stretching exercises after finishing.
• Increasing load rule. Gradually increase the intensity when starting a new project, and increase the duration and intensity by no more than one tenth per week.
• Use light weight and high frequency (10-12) when starting a new regular weightlifting exercise and gradually increase the weight after a few weeks of exercise.
• Avoid sudden increases in exercise time.
• Some muscle soreness may be a sign of serious injury. If your soreness does not ease within a week, consult your doctor.
• Exercise should be reasonable. After a period of exercise, the amount of muscle soreness that originally appeared is less likely to appear. And the performance is specific. For example, after a downhill exercise for a period of time, it can reduce muscle soreness caused by downhill exercise.
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