|
We have all experienced muscle soreness at one time or another. Invariably it comes after a bout of hard training or exercise and depending on the severity can be mildly annoying to almost debilitating. This pain can adversely affect how we train and exercise in the short term and over the long term if it is frequent enough can impact performance.
The purpose of this article is to discuss the various modalities used to combat muscle soreness and their effectiveness. The article is also intended to guide the reader to the best strategies on how to prevent and combat Delayed Onset Muscle Soreness given current research and understanding of the processes involved.
Delayed Onset Muscle Soreness or DOMS can be most often associated to unfamiliar eccentric movements of muscle and supporting structures. This can occur after a training session for the athlete or an unfamiliar activity (splitting wood, Horse-back riding, walking in deep sand at the beach, etc.). This soreness will typically peak 24-48 hours with total recovery being from 72-96 hours after initial onset. At present there is limited understanding of DOMS but it is generally thought that the discomfort/pain can be attributed to Lymphedema of the affected muscle in the muscle belly or at the Myotendinous Junction (a specialized structure in the muscle that allows it to transmit tension to the corresponding tendon). This inflammation is thought to occur due to hormones called Prostaglandins and or Leukottienes being present. These chemicals can sensitize the type III and IV nerve pain receptors to the effects of Histamine, Bradykinin and other inflammatory compounds. Additional byproducts relating to DOMS include the proliferation of free radicals in and around the affected areas which will cause further cellular damage.
Because of the limited research various treatment strategies have surfaced some showing more promise then others.
The most common method and most studied is the use of non-steroidal anti-inflammatory drugs (NSAID). An NSAID reduces pain and inflammation by blocking the metabolizing of Prostaglandin or Prostaglandin and Leukottienes. Appropriately there are single action and dual action NSAID's that block this metabolic process. Common single action NSAID's are Aspirin Ibuprofen and Naproxen Sodium while common dual action NSAID's are Ketoprofen, and Dicolfenac. As the names imply single action NSAIDS block only Prostaglandins where as dual action NSAIDS can block Prostaglandins and Leukottienes. For this reason dual action NSAID therapy offers a more complete anti-inflammatory and pain reduction response. As with any drug there are side effects. Common side effects from NSAIDS can be upset stomach while more severe complications can be liver damage, stomach ulcers and kidney failure. Finally with the use of NSAIDS comes the suppression of inflammation in the affected areas. Because inflammation is a normal response prolonged use of any NSAID can have a negative impact on muscle health.
Check with your doctor, coach or a health care professional before considering any treatment plan involving the use of a single/dual action non-steroidal anti-inflammatory drug.
Other treatment strategies that one can try are the use of cold packs (Cryotherapy) which can help reduce inflammation. Simple compression of the affected areas has shown some promise and can reduce soreness. Light stretching and exercise can help reduce pain. But all of these modalities are only temporary lasting during the time that the therapy is applied or the exercise routine occurs.
Perhaps the most interesting study to come out recently involves the use of anti-oxidants.
Because of the chemical processes involved free radicals are formed and exist in the muscle tissue when DOMS occurs. By having a diet high in anti-oxidants (vitamin A, C and E) one can potentially reduce the overall soreness and shorten recovery time. This more then any other modality has shown the best promise as it is safe, seems to be effective and in turn protects our bodies as we ride our bicycles out in the world.
Quite simply there is no one magic bullet for eliminating the unbelievable soreness that we can all feel. However by understanding what works and does not we can all reduce the suffering that accompanies the onset of Delayed Onsite Muscle Soreness.
Key words and Definitions:
Myotendious Junction – The specialized structure that allows the muscle to transmit tension to the tendon when it contracts.
Cryotherapy- Therapy that uses cold to treat an area. In the context of this article cold packs or ice on DOMS affected areas
Monocytes- White blood cells that destroy invading bacteria
Prostoglandins- One of a number of hormone-like substances that participate in a wide range of body functions such as the contraction and relaxation of smooth muscle, the dilation and constriction of blood vessels, control of blood pressure, and modulation of inflammation. Prostaglandins are derived from a chemical called arachidonic acid.
Histamine – a normal chemical found in the blood, most often white blood cells and is one of the components responsible for inflammation of tissue when damage occurs. Histamines are most often the causative factor when an allergic response occurs.
Bradykinin – One of a small group of proteins affecting smooth muscle contraction in blood vessel walls. Thus they have a direct affect on blood pressure because they cause the vessel walls to dilate and stimulate pain receptors.
Lymphedema – The collection of fluid due to the disruption and the flow of Lymph, or clear body fluid.
Samantha Newman
|