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T-ViXeN
Baby Bug
Turkmenistan
1000000197 Posts |
 Posted - 06/09/2004 : 2:24:43 PM
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There have been several ideas as to why our muscles get sore after a workout. A common misconception is that lactic acid is the prime cause of muscle soreness; however, the lactic acid theory has been rejected in the literature, and is no longer considerd a mechanism leading to DOMS (delayed onset muscle soreness). To quote Cheung et al (2003):
"For the lay public, the accumulation of toxic metabolic waste product is thought to cause a noxious stimulus and the perception of pain at a delayed stage. However, this theory has been rejected, as the higher degree of metabolism associated with concentric muscle contractions have failed to result in similar sensations of delayed soreness. In addition, lactic acid levels return to pre-exercise values within 1 hour following exercise and blood lactate levels measured before, during and after sporadically up to 72 hours after level and downhill running have failed to show a relationship between lactic acid levels and soreness ratings. Therefore, lactic acid may contribute to the acute pain associated with fatigue following intense exercise, however it can not be attributed to the delayed pain that is experienced 24-48 hours post exercise."
In summary, lactic acid does not cause DOMS. In fact, there is no one mechanism that ultimately leads to muscle soreness following a workout, as there are several others that must be taken into account. But first let's examine what DOMS is and what can lead to its manifestation.
DOMS is typically seen after eccentric (i.e. 'negative') muscular contractions. When a muscle contracts, cross bridges form between actin and myosin, which are proteins deep within the muscle fibers. A certain amount of energy is required, not only to form the cross bridges, but to release them as well. Since eccentric contrctions form tighter cross bridges than do concentric or isometric contractions, more energy is needed to release these bonds. This causes more force per motor unit (muscle fiber + nerve = motor unit). As said above, exercises employing 'negatives' will involve eccentric contractions, but this is not simply limited to weight training. Downhill running or skiing, plyometrics, and ballistic stretching also have a significant eccentric component to their movements.
As far as mechanisms go, there are several theories that can be attributed to the causation of DOMS, but not one has been proven to be the one factor leading to it.
1. Muscle spasm theory:
This theory basically states that eccentric muscle actions lead to increased resting muscle activity, which further lead to defecits in local blood circulation and an accumulation of metabolites. This will in turn stimulate pain nerve endings, which then causes an increase in muscle activity, and the cycle repeats itself. This theory is stll in debate, and has been both accepted and rejected.
2. Connective tissue theory:
Connective tissue surrounds the muscle fibers in varying degrees, with Type I fibers (slow twitch) having stronger connective tissue than Type II fibers (fast twitch). Therfore, stresses placed on the muscle, in the form of stretch, will have a greater injurous effect on Type II fibers, due to the connective tissue's inabiltiy to withstand tension at the same level as Type I fibers. Again, whether or not this is causal to DOMS is uncertain.
3. The muscle damage theory:
This theory is probably the one most accepted as a partial cause of DOMS, and is somewhat along the lines of barbieseeker's thought. Basically, eccentric contractions cause disruption within the microstructure of the muscle fibers, namely what is called the Z line. This disruption causes stimulation of nociceptors and a release of creatine kinase (CK), which is a marker of muscle damage. The stimulation of pain receptors is what causes the undesirable soreness, while urinalysis of CK can detect the level of muscle damage present.
4. The inflammation theory:
When an injury occurs to the body, a series of events will follow to ensure damage is minimal and the right avenue is taken to promote healing. Similarly, when muscle damage occurs from eccentric contractions, swelling will occur and chemicals (hitamine, bradykinin, prostaglandins) will be released. The initial swelling and chemicals will cause further influx of protein-rich fluid, causing a cyclic effect. If swelling is sufficient, osmotic presure will increase and pain receptors will be stimulated.
5. The enzyme efflux theory:
The final theory is based on the idea that calcium accumulated in injured muscles, and inhibits cellular respiration. This respiration (or energy production) is necessary to remove calcium from the muscle and release bonds made between proteins in in muscle fibers (see above). Also, excess calcium can disrupt Z lines and stimulate pain nerve endings.
So, now that we know what DOMS is and how it might be caused, how do we deal with it?
Cold therapy can be used to minimize swelling and dull nociceptors, but will not actually decrease DOMS. However, an ice pack on a sore muscle can feel mighty nice after a tough workout, so try it on for 20 min, off for another 10, and repeat 4-6 times daily.
Stretching (as mentioned in a previous post) is also recommended for releif from DOMS syptoms. This can work to relieve muscle tension and hence pain, but is not effective as a preventative mechanism for DOMS. Hold stretches for the affected body part for 20-30 seconds.
Anti-inflammatory drugs are useful to reduce swelling and pain, but have not always been proved effective in DOMS-related instances. And, since I'm not a doctor yet I can't go advising people on dosing schedules and whatnot.
Other therapeutic modalities, such as ultrasound and electrical current (TENS or IFC) may help with DOMS in increasing blood flow to the area and thus removing metabolites that may increase pain perception. Massage may also increase blood flow and oxygen to the affected area, while decreasing the appearance of prostaglandins and any further damage froom inflammation.
Finally, exercise can promote temporary relief from DOMS in that it promotes exchange of nutrients and oxygen, breaks up adhesions within the muscle and can even alter pain sensation via neurological function.
So there you have it!
References:
Cheung, K.;Hume, P.A.; Maxwell, L. Delayed onset muscle soreness: treatmetn strategies and performance factors. Sports Med. 33. 2003: 145-164.
Lieber, R.L.; Friden, J. Morphologica and mechanical basis of delayed onset muscle soreness. J Am Acad orthop Surg. 10. 2002: 67-73.
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Drake_Marcus
Heavyweights Beginner
20 Posts |
Posted - 09/13/2006 : 4:53:49 PM
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| Is there any validity in the idea of using DOMS as a rough litmus test for the effectiveness of a workout? For example- "I feel really sore today, I must've had a great workout yesterday." Sometimes I don't feel as sore as I feel that I should and I attribute that to a less sucessful workout, but perhaps I shouldn't. |
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growing_boy1
Fallen Brother. R.I.P.
4540 Posts |
Posted - 09/13/2006 : 4:57:06 PM
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Soreness is NOT an indicator of the quality of a workout.
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"I think religion was and remains a pernicious and atavistic throwback to a medieval mindset that would chain people to the rock of faith rather than freeing them to explore the world with reason."
-- SOS
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KENNZ
Heavyweights Regular
Canada
366 Posts |
Posted - 04/08/2008 : 5:13:13 PM
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quote:
growing_boy said: Soreness is NOT an indicator of the quality of a workout.
Please explain further growing_boy or anyone els for that matter. Also if soreness is not a good indicator of how successful your workouts are then what are some good indicators and how should i go about judging the effectiveness of my workouts? Thanks.
P.S. - I am training to add muscle mass and strength, also I jog and run to increase by cardiovascular ability and to keep my body fat percentage lower. Oh and nice post T-ViXeN. |
Edited by - KENNZ on 04/08/2008 5:17:09 PM |
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NUCKING_FUTS
Heavyweights Moderator
Canada
1372 Posts |
Posted - 04/08/2008 : 5:33:26 PM
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Good indicators are: growing and getting stronger. Pictures, measurements, body comp (if you use consistant measurements). This will show effectiveness, Simply put if it moves you closer to your goal, it's effective. Soreness is usually more of an indicator of poor recovery, pay attention to peri-workout nutrition.
I'm a big fan of morning cardio, but not for the reasons you may think. I like it because you're half asleep until 1/2 way in so it only sucks half as bad. -Dave Tate
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Clodtrain
Heavyweights Junkie
Canada
992 Posts |
Posted - 04/08/2008 : 6:06:52 PM
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The only time I get noticably sore is if I change up my routine. I still make good strength gains, and normal size gains without the presence of doms.
Im a cock-heavy salad buffet who loves to infect toes. |
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Derek
Heavyweights Newbie
69 Posts |
Posted - 04/12/2008 : 10:05:45 AM
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Nucking hit the nail on the head...soreness isn't always a good gauge. Use measuring tape, scales, calipers, energy levels, etc. to monitor overall progress.
Working smarter does not always mean working harder |
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Delayed-Onset Muscle Soreness
