A Deeper Look At DOMS – Delayed Onset Muscle Soreness

[inferno_0666]

A Deeper Look At DOMS – Delayed Onset Muscle Soreness


Article by Dave Groscup, IART/Med-Ex HIT Trainer

What causes DOMS, delayed onset muscle soreness? Why does it usually get worse the second day after you train?


It was once thought that DOMS was caused by the buildup of lactic acid after a hard exercise session or when the trainee was unaccustomed to training and “overdid” it. Newer research has led researchers to believe that it is caused by micro tears in the muscle(s) that were trained during the workout a day or two before the soreness occurred.

Training while sore can increase the soreness and pain felt, although training with moderate intensity helps to flush blood and nutrients into the muscle, minimizing soreness in many cases. This is due to the muscle being able to rebuild itself faster with the incoming protein, vitamins and minerals. Remember to drink plenty of water to flush out waste products that result from your training and to replenish fluid lost. Muscle is comprised of 75% water so it is very important to maintain a proper water balance.

Micro tears in your muscles after training are beneficial because your body overcompensates for the minor damage to your muscles by rebuilding them stronger than they were previous to your workout. Stronger muscles are the result, so don’t be overly concerned with the soreness felt. As you become more conditioned the soreness will become a thing of the past or at least won’t be as acute as it was when you first began training.

If you change your training routine, adding new exercises or changing the reps, sets or intensity, you will often become slightly sore the next day and more so the following day.

This is because you experience inflammation which increases the second day as your body adjusts to the micro tears.

One way to minimize the pain and inflammation is to take an over the counter pain medication like Motrin or Advil. These two are great for reducing inflammation and pain. Another great option is the herb Turmeric, which contains the active ingredient Curcumin. Medical studies have shown Turmeric to be as effective at reducing inflammation as the prescription medication Celebrex. Celebrex was taken from the market by the FDA after it was shown to be a cause of heart attacks and cardiovascular disease. It has returned to the market despite these dangers, so I would opt for a safer natural medicine.

By reducing muscle inflammation, you speed up healing which causes your body to increase muscle faster, allowing you to resume training more quickly.

Give your muscles adequate rest between training sessions so your body can rebuild muscle tissue, restore and build on strength levels so you will be able to train with heavier weights the next time. If you find yourself training with less weight than the previous session, you have trained before your muscles have fully recovered and need to increase the days between workouts.


A Deeper Look At DOMS ? Delayed Onset Muscle Soreness | Muscle and Brawn

[Iron Mind]

Informatief stukje, voor velen al bekend materiaal, maar er staat altijd wel iets in. Wat weer leerzaam kan zijn

Om in te gaan op die misvatting die er in staat:
Directe pijn is opbouw van lactaat. (daadwerkelijk echt trauma/ruptuur uitgezonderd overigens)
Latere spierpijn zoals DOMS is, komt door micro trauma.

[mascotte]

effe gepost straks lezen dan vind ik het terug .

ben wel benieuwd aangezien ik soms tot 7dagen doms heb

[3XL]

HEle probleem met DOMS is dat onderzoeken telkens met andere "oorzaak" komen en dat niemand de echte oorzaak met 100% weet.

Ook dit onderzoek maakt daar geen uitzondering op, Newer research has led researchers to believe that .....

Met andere worden ze denken dat het zo is maar kunnen het niet met zekerheid zeggen.

Onderzoek wat aangehaald wordt is trouwens dacht ik ook niet op mensen uitgevoerd en gaat volgens mij uit van eccentrische belasting en dat microtraume een oorzaak kan zijn is ook niet echt nieuw. Onderstaande is al een jaar of 10 oud en daar wordt het al aangehaald.

The Mystery of DOMS

by Joseph Patrick Cannon, MS, CSCS, NSCA-CPT

Just about all of us at one time or another has felt sore the day or so after a workout. If your like most individuals, you probably blew it off, took a few days off from your training and chalked it up to an overly aggressive workout, or the buildup of lactic acid in the muscles. Because so many misconceptions exist about this phenomena, I thought you might like to hear the real story-at least as much as is known so far.....

The feeling of pain, stiffness or discomfort in muscles that occurs a day or so after a work out is known in the scientific community as Delayed Onset Muscle Soreness Because nobody wants to go around saying that mouthful, most usually just call it “DOMS”for short. Even though DOMS has been under scientific scrutiny since the turn of the century, at the present time, the actual biological process behind it remains a mystery. What is known is that DOMS is a complex process, and every piece of the puzzle uncovered, makes it all the more mysterious.

Many theories exist to explain the occurrence of DOMS. Some of the more plausible of theories include:
The torn tissue theory, which states that microscopic tears in the muscles themselves are the cause of DOMS.
The connective tissue theory advocates that damage to the connective tissue attached to muscle is the cause of DOMS.
The Inflammation theory states that the pain felt during DOMS is simply a by-product of our bodies attempt to fix the damage that has been caused by a workout.

While each of these theories, and others which I have not discussed, do explain some of the aspects of DOMS, none of them can explain the entire process. The following is a quick run down of what we do know about DOMS.

The pain of DOMS is said to occur within the first 24 to 48 hours following exercise. Peak intensity of discomfort occurs somewhere between 24 to 72 hours following exercise. The soreness usually subsides within 7 to 10 days after the initial damage has occurred.
Of the three types of muscle in our bodies, cardiac(heart muscle), smooth (which lines our blood vessels) and skeletal (which is attached to our skeletons, for example, you’re biceps muscle) , DOMS effects only skeletal muscle. Whats more, DOMS can occur in any skeletal muscle in the body and can occur regardless of the persons fitness level.
DOMS is not caused by lactic acid in the muscle. Lactic acid is a by product of burning sugars for energy duiring intense physical exercise. Within an hour after exercise, most, if not all, of the lactic acid produced in the muscles is removed and degraded. This misconception of lactic acid and DOMS probably got started by that fact that lactic acid is in fact produced in the muscles during intense exercise and does cause muscles to fatigue. The key point to remember is that muscle fatigue and DOMS are two different processes and just because they sometimes seem to go hand in hand, they are not related in any way.
DOMS does not result in any long term damage to muscle. This makes sense; if it did, we would expect to see great declines in the abilities of professional athletes during the course of their careers.
Studies have shown that the vast majority of damage associated with DOMS is attributed to eccentric muscle contractions, in which the muscle fibers are lengthened as force is applied to them. Eccentric muscle contractions occur, for example, when you run downhill, or as you are lower a weight (such as during a squat or an arm curl).
Now that you know more about DOMS, you’re probably wondering how to prevent it. Thats a good question and is one thats under scientific investigation as you read these words. While for the moment, there is no magic bullet which can seek out and stop the pain associated with DOMS, there are some things you can do to minimize the development of DOMS and its pain.

Stretch slowly. Studies linking DOMS to stretching have been conducted and have mixed results-some say stretching causes DOMS and others say it doesn't. To be on the safe side, warm up before exercising by doing something light and easy (only you know for yourself what is easy for you).This will warm the muscles and prepare them for what is to come and will in fact make them more efficient at doing the actual exercise. When you do stretch after the exercise, do so slowly , especially if you are new to stretching. Stretch only to the point at which you feel slight discomfort and hold the stretch for anywhere between 10 -30 seconds ( start with 10 seconds or less if you are a beginner).
If the pain is really bad, try using something like aspirin or ibuprofen to ease your discomfort. Take only what is prescribed on the bottle and if you are watching your vitamin intake, be aware, aspirin increases vitamin C excretion, and vitamin C is needed to make connective tissue (which is damaged in DOMS), and bone. So, to be on the safe side, don't take your vitamins at the same time as you take aspirin; in other words, separate them by a couple of hours.
Speaking of vitamin C, one study, which is almost 40 years old, did find that vitamin C supplements did in fact lessen the pain associated with DOMS. While this study has been criticized by some researchers (and to my knowledge, hasn't been reevaluated in the labrotory), it makes some sense that vitamin C would seem to help since, as I mintioned above, vitamin C is involved in making new conntctive tissue- and connevtive tissue is damaged in DOMS. If you are going to experiment with vitamin C, for DOMS, here’s a piece of advice: take it in quantities of 250 milligrams (mg) or less. The body absorbs vitamin C best in this range. Anything more than this will probably be lost in the urine.
Thats about it. Now that you know more about DOMS than you probably ever wanted to know, go out and have a pain free workout, and remember, its not the quantity of exercise you do, its the quality.


En volgens mij klopt nog steeds wat in het artikel staat, oorzaak DOMS nog steeds niet bekend.

[Iron Mind]

effe gepost straks lezen dan vind ik het terug .

ben wel benieuwd aangezien ik soms tot 7dagen doms heb

Niks mis mee, zolang je prestaties er niet onder lijden is er niets aan de hand.

[Dynamix]

Dus conclusie, advil nemen om sneller te kunnen trainen en meer spieropbouw te kunnen realiseren?!

[Lethal]

HEle probleem met DOMS is dat onderzoeken telkens met andere "oorzaak" komen en dat niemand de echte oorzaak met 100% weet.

Ook dit onderzoek maakt daar geen uitzondering op, Newer research has led researchers to believe that .....

Met andere worden ze denken dat het zo is maar kunnen het niet met zekerheid zeggen.

Onderzoek wat aangehaald wordt is trouwens dacht ik ook niet op mensen uitgevoerd en gaat volgens mij uit van eccentrische belasting en dat microtraume een oorzaak kan zijn is ook niet echt nieuw. Onderstaande is al een jaar of 10 oud en daar wordt het al aangehaald.

The Mystery of DOMS

by Joseph Patrick Cannon, MS, CSCS, NSCA-CPT

Just about all of us at one time or another has felt sore the day or so after a workout. If your like most individuals, you probably blew it off, took a few days off from your training and chalked it up to an overly aggressive workout, or the buildup of lactic acid in the muscles. Because so many misconceptions exist about this phenomena, I thought you might like to hear the real story-at least as much as is known so far.....

The feeling of pain, stiffness or discomfort in muscles that occurs a day or so after a work out is known in the scientific community as Delayed Onset Muscle Soreness Because nobody wants to go around saying that mouthful, most usually just call it “DOMS”for short. Even though DOMS has been under scientific scrutiny since the turn of the century, at the present time, the actual biological process behind it remains a mystery. What is known is that DOMS is a complex process, and every piece of the puzzle uncovered, makes it all the more mysterious.

Many theories exist to explain the occurrence of DOMS. Some of the more plausible of theories include:
The torn tissue theory, which states that microscopic tears in the muscles themselves are the cause of DOMS.
The connective tissue theory advocates that damage to the connective tissue attached to muscle is the cause of DOMS.
The Inflammation theory states that the pain felt during DOMS is simply a by-product of our bodies attempt to fix the damage that has been caused by a workout.

While each of these theories, and others which I have not discussed, do explain some of the aspects of DOMS, none of them can explain the entire process. The following is a quick run down of what we do know about DOMS.

The pain of DOMS is said to occur within the first 24 to 48 hours following exercise. Peak intensity of discomfort occurs somewhere between 24 to 72 hours following exercise. The soreness usually subsides within 7 to 10 days after the initial damage has occurred.
Of the three types of muscle in our bodies, cardiac(heart muscle), smooth (which lines our blood vessels) and skeletal (which is attached to our skeletons, for example, you’re biceps muscle) , DOMS effects only skeletal muscle. Whats more, DOMS can occur in any skeletal muscle in the body and can occur regardless of the persons fitness level.
DOMS is not caused by lactic acid in the muscle. Lactic acid is a by product of burning sugars for energy duiring intense physical exercise. Within an hour after exercise, most, if not all, of the lactic acid produced in the muscles is removed and degraded. This misconception of lactic acid and DOMS probably got started by that fact that lactic acid is in fact produced in the muscles during intense exercise and does cause muscles to fatigue. The key point to remember is that muscle fatigue and DOMS are two different processes and just because they sometimes seem to go hand in hand, they are not related in any way.
DOMS does not result in any long term damage to muscle. This makes sense; if it did, we would expect to see great declines in the abilities of professional athletes during the course of their careers.
Studies have shown that the vast majority of damage associated with DOMS is attributed to eccentric muscle contractions, in which the muscle fibers are lengthened as force is applied to them. Eccentric muscle contractions occur, for example, when you run downhill, or as you are lower a weight (such as during a squat or an arm curl).
Now that you know more about DOMS, you’re probably wondering how to prevent it. Thats a good question and is one thats under scientific investigation as you read these words. While for the moment, there is no magic bullet which can seek out and stop the pain associated with DOMS, there are some things you can do to minimize the development of DOMS and its pain.

Stretch slowly. Studies linking DOMS to stretching have been conducted and have mixed results-some say stretching causes DOMS and others say it doesn't. To be on the safe side, warm up before exercising by doing something light and easy (only you know for yourself what is easy for you).This will warm the muscles and prepare them for what is to come and will in fact make them more efficient at doing the actual exercise. When you do stretch after the exercise, do so slowly , especially if you are new to stretching. Stretch only to the point at which you feel slight discomfort and hold the stretch for anywhere between 10 -30 seconds ( start with 10 seconds or less if you are a beginner).
If the pain is really bad, try using something like aspirin or ibuprofen to ease your discomfort. Take only what is prescribed on the bottle and if you are watching your vitamin intake, be aware, aspirin increases vitamin C excretion, and vitamin C is needed to make connective tissue (which is damaged in DOMS), and bone. So, to be on the safe side, don't take your vitamins at the same time as you take aspirin; in other words, separate them by a couple of hours.
Speaking of vitamin C, one study, which is almost 40 years old, did find that vitamin C supplements did in fact lessen the pain associated with DOMS. While this study has been criticized by some researchers (and to my knowledge, hasn't been reevaluated in the labrotory), it makes some sense that vitamin C would seem to help since, as I mintioned above, vitamin C is involved in making new conntctive tissue- and connevtive tissue is damaged in DOMS. If you are going to experiment with vitamin C, for DOMS, here’s a piece of advice: take it in quantities of 250 milligrams (mg) or less. The body absorbs vitamin C best in this range. Anything more than this will probably be lost in the urine.
Thats about it. Now that you know more about DOMS than you probably ever wanted to know, go out and have a pain free workout, and remember, its not the quantity of exercise you do, its the quality.


En volgens mij klopt nog steeds wat in het artikel staat, oorzaak DOMS nog steeds niet bekend.

"Newer research has led to believe" , komt toch dichter bij een oorzaak dan dat het niet bekend is.

[3XL]

Nee geeft alleen aan dat degenen die het onderzoek uitvoerden denken dat het zo zou kunnen zijn. Niet dat dit onderzoek ineens aantoont dat alle voorgaande onderzoeken die tot en andere mening hebben geluid "ineens" fout zijn.

Of ben je van mening dat dit onderzoek ineens alle andere met andere uitkomsten van tafel heeft geveegt?

[Lethal]

Nee , maar onbekend lijkt me weer het andere uitterste , ze hebben in ieder geval een poging tot gedaan en dit is het resultaat.
Dat het niet 100% zeker is zeggen ze zelf al.

[Lethal]

Maar ze geloven het wel , dat zeggen ze dan.
Zo zwart wit is het dus niet , bekend en onbekend , dat is wat ze zeggen dan toch ?!

[3XL]

Het probleem is dat er uit onderzoek meerdere oorzaken gevonden zijn.