muscle soarness
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DaLinkWent
Guest
I've always heard it's partially based on training and nutrition.
The days in which your sore probably is based on your eating habits for that day. I notice if I lift heavy one day I make an extra effort ot make sure my body is gettin all the protein and nutrients it needs. Seems to work for me . . . . .
The days in which your sore probably is based on your eating habits for that day. I notice if I lift heavy one day I make an extra effort ot make sure my body is gettin all the protein and nutrients it needs. Seems to work for me . . . . .
blue_pill
New member
Delayed onset muscle soreness (DOMS)-
well the scientific debate about this one continues-
basically there are long held beliefs that it is a result of heavy ""eccentric" exercise where the muscle actively lengthens.
several theories aim to explain the origin of why you actually get pain- "popping sarcomeres" literally bursting the small motor fibre units and localised muscular inflammation most recently dominating the field-
I include some of the recent abstracts form the literature describing this phenomenon.
Exactly what it means for training no-one is sure. Most of us aim to get some kind of inflammatory repair process going in our muscles when we train to induce hypertrophy but whether DOMS is the route to this is unclear.
recent references:
Clin Exp Pharmacol Physiol. 2004 Aug;31(8):541-5.
Popping sarcomere hypothesis explains stretch-induced muscle damage.
Morgan DL, Proske U.
Department of Electrical and Computer Systems Engineering, Monash University, Melbourne, Victoria, Australia.
1. Exercise that involves stretching a muscle while active cause microscopic areas of damage, delayed onset muscle soreness and adaptation to withstand subsequent similar exercise. 2. Longer muscle lengths are associated with greater damage and recent animal experiments show that it is the length relative to optimum that determines the damage. 3. In humans, walking down stairs, taking two at a time, increases the length of the muscle during the lengthening and increases the delayed onset muscle soreness. 4. The observed pattern of damage is consistent with explanations based on sarcomere length instabilities. 5. The pattern of adaptation is consistent with the number of sarcomeres in series in a muscle being modulated by exercise, especially the range of muscle lengths over which eccentric exercise regularly occurs.
Eur J Appl Physiol. 2001 Mar;84(3):180-6.
Markers of inflammation and myofibrillar proteins following eccentric exercise in humans.
MacIntyre DL, Sorichter S, Mair J, Berg A, McKenzie DC.
School of Rehabilitation Sciences, University of British Columbia, T325 2211 Wesbrook Mall, Vancouver, BC V6T 2B5, Canada.
The purpose of this study was to examine the time-course and relationships of technetium-99m (99mTc) neutrophils in muscle, interleukin-6 (IL-6), myosin heavy chain fragments (MHC), eccentric torque, and delayed onset muscle soreness (DOMS) following eccentric exercise in humans. Twelve male subjects completed a pre-test DOMS questionnaire, performed a strength test and had 100 ml blood withdrawn for analysis of plasma IL-6 and MHC content. The neutrophils were separated, labelled with 99mTc, and re-infused into the subjects immediately before the exercise. Following 300 eccentric repetitions of the right quadriceps muscles on an isokinetic dynamometer, the subjects had 10 ml of blood withdrawn with repeated the eccentric torque exercise tests and DOMS questionnaire at 0, 2, 4, 6, 20, 24, 48, 72 h, and 6 and 9 days. Bilateral images of the quadriceps muscles were taken at 2, 4, and 6 h. Computer analysis of regions of interest was used to determine the average count per pixel. The 99mTc neutrophils and IL-6 increased up to 6 h post-exercise (P < 0.05). The neutrophils were greater in the exercised muscle than the non-exercised muscle (P < 0.01). The DOMS was increased from 0 to 48 h, eccentric torque decreased from 2 to 24 h, and MHC peaked at 72 h post-exercise (P < 0.001). Significant relationships were found between IL-6 and 2 h and DOMS at 24 h post-exercise (r = 0.68) and assessment of the magnitude of change between IL-6 and MHC (r = 0.66). These findings suggest a relationship between damage to the contractile proteins and inflammation, and that DOMS is associated with inflammation but not with muscle damage.
J Strength Cond Res. 2003 Feb;17(1):53-9.
The effects of ibuprofen on delayed muscle soreness and muscular performance after eccentric exercise.
Tokmakidis SP, Kokkinidis EA, Smilios I, Douda H.
Department of Physical Education & Sport Science, Democritus University of Thrace, Komotini 69100, Greece.
The purpose of this study was to examine the effects of ibuprofen on delayed onset muscle soreness (DOMS), indirect markers of muscle damage and muscular performance. Nineteen subjects (their mean [+/- SD] age, height, and weight was 24.6 +/- 3.9 years, 176.2 +/- 11.1 cm, 77.3 +/- 18.7 kg) performed the eccentric leg curl exercise to induce muscle soreness in the hamstrings. Nine subjects took an ibuprofen pill of 400 mg every 8 hours within a period of 48 hours, whereas 10 subjects received a placebo randomly (double blind). White blood cells (WBCs) and creatine kinase (CK) were measured at pre-exercise, 4-6, 24, and 48 hours after exercise and maximal strength (1 repetition maximum). Vertical jump performance and knee flexion range of motion (ROM) were measured at pre-exercise, 24 and 48 hours after exercise. Muscle soreness increased (p < 0.05) in both groups after 24 and 48 hours, although the ibuprofen group yielded a significantly lower value (p < 0.05) after 24 hours. The WBC levels were significantly (p < 0.05) increased 4-6 hours postexercise in both groups with no significant difference (p > 0.05) between the 2 groups. The CK values increased (p < 0.05) in the placebo group at 24 and 48 hours postexercise, whereas no significant differences (p > 0.05) were observed in the ibuprofen group. The CK values of the ibuprofen group were lower (p < 0.05) after 48 hours compared with the placebo group. Maximal strength, vertical jump performance, and knee ROM decreased significantly (p < 0.05) after exercise and at 24 and 48 hours postexercise in both the placebo and the ibuprofen groups with no differences being observed (p > 0.05) between the 2 groups. The results of this study reveal that intake of ibuprofen can decrease muscle soreness induced after eccentric exercise but cannot assist in restoring muscle function.
What does everyone else think?
well the scientific debate about this one continues-
basically there are long held beliefs that it is a result of heavy ""eccentric" exercise where the muscle actively lengthens.
several theories aim to explain the origin of why you actually get pain- "popping sarcomeres" literally bursting the small motor fibre units and localised muscular inflammation most recently dominating the field-
I include some of the recent abstracts form the literature describing this phenomenon.
Exactly what it means for training no-one is sure. Most of us aim to get some kind of inflammatory repair process going in our muscles when we train to induce hypertrophy but whether DOMS is the route to this is unclear.
recent references:
Clin Exp Pharmacol Physiol. 2004 Aug;31(8):541-5.
Popping sarcomere hypothesis explains stretch-induced muscle damage.
Morgan DL, Proske U.
Department of Electrical and Computer Systems Engineering, Monash University, Melbourne, Victoria, Australia.
1. Exercise that involves stretching a muscle while active cause microscopic areas of damage, delayed onset muscle soreness and adaptation to withstand subsequent similar exercise. 2. Longer muscle lengths are associated with greater damage and recent animal experiments show that it is the length relative to optimum that determines the damage. 3. In humans, walking down stairs, taking two at a time, increases the length of the muscle during the lengthening and increases the delayed onset muscle soreness. 4. The observed pattern of damage is consistent with explanations based on sarcomere length instabilities. 5. The pattern of adaptation is consistent with the number of sarcomeres in series in a muscle being modulated by exercise, especially the range of muscle lengths over which eccentric exercise regularly occurs.
Eur J Appl Physiol. 2001 Mar;84(3):180-6.
Markers of inflammation and myofibrillar proteins following eccentric exercise in humans.
MacIntyre DL, Sorichter S, Mair J, Berg A, McKenzie DC.
School of Rehabilitation Sciences, University of British Columbia, T325 2211 Wesbrook Mall, Vancouver, BC V6T 2B5, Canada.
The purpose of this study was to examine the time-course and relationships of technetium-99m (99mTc) neutrophils in muscle, interleukin-6 (IL-6), myosin heavy chain fragments (MHC), eccentric torque, and delayed onset muscle soreness (DOMS) following eccentric exercise in humans. Twelve male subjects completed a pre-test DOMS questionnaire, performed a strength test and had 100 ml blood withdrawn for analysis of plasma IL-6 and MHC content. The neutrophils were separated, labelled with 99mTc, and re-infused into the subjects immediately before the exercise. Following 300 eccentric repetitions of the right quadriceps muscles on an isokinetic dynamometer, the subjects had 10 ml of blood withdrawn with repeated the eccentric torque exercise tests and DOMS questionnaire at 0, 2, 4, 6, 20, 24, 48, 72 h, and 6 and 9 days. Bilateral images of the quadriceps muscles were taken at 2, 4, and 6 h. Computer analysis of regions of interest was used to determine the average count per pixel. The 99mTc neutrophils and IL-6 increased up to 6 h post-exercise (P < 0.05). The neutrophils were greater in the exercised muscle than the non-exercised muscle (P < 0.01). The DOMS was increased from 0 to 48 h, eccentric torque decreased from 2 to 24 h, and MHC peaked at 72 h post-exercise (P < 0.001). Significant relationships were found between IL-6 and 2 h and DOMS at 24 h post-exercise (r = 0.68) and assessment of the magnitude of change between IL-6 and MHC (r = 0.66). These findings suggest a relationship between damage to the contractile proteins and inflammation, and that DOMS is associated with inflammation but not with muscle damage.
J Strength Cond Res. 2003 Feb;17(1):53-9.
The effects of ibuprofen on delayed muscle soreness and muscular performance after eccentric exercise.
Tokmakidis SP, Kokkinidis EA, Smilios I, Douda H.
Department of Physical Education & Sport Science, Democritus University of Thrace, Komotini 69100, Greece.
The purpose of this study was to examine the effects of ibuprofen on delayed onset muscle soreness (DOMS), indirect markers of muscle damage and muscular performance. Nineteen subjects (their mean [+/- SD] age, height, and weight was 24.6 +/- 3.9 years, 176.2 +/- 11.1 cm, 77.3 +/- 18.7 kg) performed the eccentric leg curl exercise to induce muscle soreness in the hamstrings. Nine subjects took an ibuprofen pill of 400 mg every 8 hours within a period of 48 hours, whereas 10 subjects received a placebo randomly (double blind). White blood cells (WBCs) and creatine kinase (CK) were measured at pre-exercise, 4-6, 24, and 48 hours after exercise and maximal strength (1 repetition maximum). Vertical jump performance and knee flexion range of motion (ROM) were measured at pre-exercise, 24 and 48 hours after exercise. Muscle soreness increased (p < 0.05) in both groups after 24 and 48 hours, although the ibuprofen group yielded a significantly lower value (p < 0.05) after 24 hours. The WBC levels were significantly (p < 0.05) increased 4-6 hours postexercise in both groups with no significant difference (p > 0.05) between the 2 groups. The CK values increased (p < 0.05) in the placebo group at 24 and 48 hours postexercise, whereas no significant differences (p > 0.05) were observed in the ibuprofen group. The CK values of the ibuprofen group were lower (p < 0.05) after 48 hours compared with the placebo group. Maximal strength, vertical jump performance, and knee ROM decreased significantly (p < 0.05) after exercise and at 24 and 48 hours postexercise in both the placebo and the ibuprofen groups with no differences being observed (p > 0.05) between the 2 groups. The results of this study reveal that intake of ibuprofen can decrease muscle soreness induced after eccentric exercise but cannot assist in restoring muscle function.
What does everyone else think?
