If you have ever struggled to walk up or downstairs after starting back at the gym you know what DOMS is.
Delayed Onset Muscle Soreness can slow or even stop you getting back in shape.
But a quick review of the sports science done by the experts can help you.
Check these 5 interesting findings out.
1. DOMS is not just a muscle tear damage.
It is a sequence of events starting with high loads, eccentric exercises that lengthen muscles, damage to the muscle and connective tissue and then an inflammatory response that can last up to 8 days.
2. If you keep exercising at the same loads while suffering DOMS you are significantly increasing your risk of further injury.
3. Many treatment results are inconsistent like ice baths, ultrasound, electrical current techniques, massage, homeopathy and hyperbaric oxygen therapy.
Things you might see footy teams doing.
4. What is recommended as treatment is, taking a rest day or two before working the same muscles again.
Or using split routines where one muscle group is worked on one day a week, and different muscle group the next day.
5. For prevention or to reduce the severity of DOMS use BCAA’s or Acetyl L Carnitine before and after exercise.
Most protein powders have good levels of BCAA’s.
If you would like to try our clean, simple, powerful supplements visit Fitbits.com
Cheung, K., Hume, P., & Maxwell, L. (2003). Delayed onset muscle soreness : treatment strategies and performance factors. Sports Medicine, 33 (2) , 145-164.
Shimomura, Y., Yamamoto, Y., Bajotto, G., Sato, J., Murakami, T., Shimomura, N., et al Mawatari, K. (2006). Nutraceutical effects of branched-chain amino acids on skeletal muscle. The Journal of Nutrition, 136(2), 529S-532S
Volek, J. S., Kraemer, W. J., Rubin, M. R., Gómez, A. L., Ratamess, N. A., & Gaynor, P. (2002). L-Carnitine L-tartrate supplementation favorably affects markers of recovery from exercise stress. American Journal of Physiology – Endocrinology and Metabolism, 282(2), E474-E482
Leaf, A (2013) DOMS – Delayed Onset Muscle Soreness: What Is DOMS & How Can It Be Managed? Science, Strategies, Supplements suppversity.blogspot.com.au
Glyn Howatson, Michael Hoad, Stuart Goodall, Jamie Tallent, Phillip G Bell, and Duncan N French – Exercise-induced muscle damage is reduced in resistance-trained males by branched chain amino acids: a randomized, double-blind, placebo controlled study. Journal of International Sports Nutrition 2012; 9:20