WHY ARE MY MUSCLES SORE AFTER WORKING OUT?
Delayed onset of muscle soreness has to be one of the most fiercely debated topics in sports medicine.
Various theories have been thrown around over the years to try explain the phenomenon with some heavily based on science and some,well not so much. The model that has been the most widely accepted and certainly one we follow is a simple model that suggests muscle soreness after exercise mechanical force exerted upon muscle and connective tissues.
HERE ARE THE PROPOSED STEPS LEADING TO DELAYED ONSET OF MUSCLE SORENESS( DOMS )
Step 1 – Strenuous exercise is engaged in
Step 2 – Structural damage to the muscle fibres occurs
Step 3 – A certain level of membrane damage happens
Step 4 – Calcium leaks out of the sacroplasmic reticulum
Step 5 – Protease activation then results in a breakdown of cellular proteins
Step 6 – There is then an inflammatory response in Edema and pain
WHEN DOES DELAYED ONSET OF MUSCLE SORENESS USUALLY OCCUR?
Delayed onset of muscle soreness usually lasts 24-48 hours after exercise.
HOW DO I AVOID OR REDUCE THE INCIDENCE OR SEVERITY OF DELAYED ONSET MUSCLE SORENESS( DOMS )?
The general recommendation is to slowly begin a specific exercise during the first few days. This patterns of slows progression the leads to and allows the exercised muscles to “ ADAPT” to the exercise stress.