Delayed Onset Muscle Soreness. 1. What causes DOMS? Name some examples Any type of activity that places a muscle under unaccustomed loads. Eccentric movements.

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Presentation transcript:

Delayed Onset Muscle Soreness

1. What causes DOMS? Name some examples Any type of activity that places a muscle under unaccustomed loads. Eccentric movements Examples: strength training downhill walking/jogging jumping

2. When does DOMS occur? Begins hours after training Greatest pain can be hours after training

3. What is a common misconception of DOMS? That it is caused by a lactic acid build up.

4. How can someone reduce the affects of DOMS? Progress slowly Time to adapt But DOMS is most likely not going to be avoided

5. What else besides soreness can DOMS cause? Swelling Stiffness – decreased ROM Tenderness Temporary loss of strength Muscle breakdown, kidney at risk (extremely rare)

6. How long does DOMS last? Usually 3-5 days

7. When is it advisable to stop exercising as a result of DOMS? Too difficult /painful

Delayed onset muscle soreness Said to be a side effect of repair process Microscopic damage to muscle fibers Muscle soreness and recovery

Muscle Soreness DOMS- not Lactic Acid Build up 1. Thought to be micro-tears in muscle. Specifically, tears to sarcoplasmic reticulum (SR) in the filaments (proteins-actin, myosin) causing calcium to leak out resulting in tenderness, soreness.. 2. Over a few days increased blood flow = swelling, pain… 3. Free radical damage can occur- (oxidants) unstable atoms antioxidents (vit C&E) 4. Cortisol- released by adrenal gland in times of stress. Help mobilize energy for the body by increasing protein breakdown (over training)

Free radical links -Understanding free radicalsUnderstanding free radicals -What do free radicals do?What do free radicals do? Review both links and discuss free radical: guide questions What is a free radical? How do they form? What causes them to form? How can we prevent, get rid of free radicals? Do they occur naturally as well? What is the result of free radicals? Damaged caused by them? well written paper, typed, font size 11, times new roman font