Although the precise cause is still unknown, the type of muscle contraction seems to be a key factor in the development of DOMS. Exercises that involve many eccentric contractions, such as downhill running, will result in the most severe DOMS. This has been shown to be the result of more muscle cell damage than is seen with typical concentric contractions, in which a muscle successfully shortens during contraction against a load.
Some research claims that DOMS is not caused by the pain from damaged muscle cells, but from the reinforcement process. The muscle responds to training by reinforcing itself up to and above its previous strength by increasing the size of muscle fibers (muscle hypertrophy). This reinforcement process causes the cells to swell in their compartment and put pressure on nerves and arteries producing pain.
Training with DOMS
DOMS typically causes stiffness, swelling, strength loss, and pain. Continued exertion of sore muscles can cause further swelling and pain, and lengthen the period of muscular soreness. There is some scientific evidence that further training—a so-called second bout—has no negative effect on the reinforcement process. Training in a state of constant soreness would be uncomfortable, although one may be able to adapt to it. The relationship between muscular soreness, the rest required, and hypertrophy is a contentious topic in bodybuilding. Claims that perpetual muscular soreness assures muscle growth are opposed by reports of stagnation through overtraining.Stretching before and after exercise has been suggested as a way of reducing DOMS, as has warming up before exercise, cooling down afterwards, and gently warming the area. However, there is also evidence that the effect of stretching on muscle soreness is negligible. Overstretching itself can cause DOMS. Some recommend contrast showers as a treatment, alternating between cold and hot water; it may increase circulation.
References
External links
- 'Early events in stretch-induced muscle damage'
- Delayed onset muscle soreness (D.O.M.S.) - Pain after exercise
- Delayed-onset muscle soreness - Work out now, pay later?
- Delayed onset muscle soreness exercises - How to avoid delayed onset muscle soreness (the dreaded DOMS)
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Last updated on Wednesday July 23, 2008 at 10:45:26 PDT (GMT -0700)
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