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Detailed Muscle Soreness

Aug 30, 2018

Detailed muscle soreness


Do you have any questions like this:
Why is there pain after exercise?
Is it effective to exercise after exercising muscle soreness?
Why is it sometimes that soreness lasts for many days?
Why is it sometimes that the muscles are not sore after training, but the next day begins to have severe pain and soreness?
Why do sports sometimes have a sore feeling, sometimes not?
Is muscle soreness because of lactic acid?
Why is it that when there is muscle soreness, one can not complete an action. Sometimes, muscle soreness can complete an action standardly?
What is the connection between muscle soreness and muscle growth?

Have you been troubled by these problems about muscle sore for a long time? It doesn't matter, this article will tell you all the answers in great detail. After reading the article, I believe that you can answer the above questions in a complete and complete way, even go to the coaches of your gym.

First, the type of muscle soreness
There are two types of muscle soreness: one is muscle soreness that occurs immediately after exercise and after exercise, and can be called acute muscle soreness. If you usually do push-ups, it is not difficult to find that your back muscles (triceps) are prone to muscle soreness during exercise; if you have a sit-up or a belly, it is not difficult It is found that your abdomen (abdominal rectus muscle) is prone to muscle soreness during exercise. This is acute muscle soreness. The cause of this muscle soreness is a bit complicated. It involves the knowledge of the three major energy supply systems of the human body. It can be simply thought that the blood is not sufficiently oxygenated, and the metabolic products cannot be completely reacted, eventually producing lactic acid. The increase in lactic acid, after a series of reactions, ultimately leads to a reduction in your muscle contraction capacity and to curb the energy supply of your energy supply system, so that you can no longer complete the next standard action through muscle contraction - this is your body's self-protection mechanism . Lactic acid is generally completely clear and clean from the body within an hour or two after stopping exercise, so acute muscle soreness does not last too long.

(If you are interested in producing the three major energy supply systems, you can reply to 109 to see my article "Details of the Human Body's Three Power Supply Systems")

The other is delayed onset muscle soreness (DOMS). This soreness usually peaks within 24 to 72 hours after exercise. Some people may even have more than 5 days of soreness, usually 5 to 7 days later. The soreness will disappear. There is still a lot of controversy about the delayed muscle soreness, and there are many theories about delayed onset muscle soreness. Such as muscle paradox, muscle fiber damage theory, acute inflammation theory, skeletal muscle protein degradation theory and so on. What they have in common is that they all think that muscle soreness is caused by contraction of the eccentric movement (for example, when the barbell is lowered during the bench press, it is a centrifugal contraction, and the type of muscle contraction will be described in detail in the third lesson of this series), especially Excessive strength, unfamiliar centrifugal movement.

I tend to think that the cause of delayed muscle soreness is muscle fiber damage, because it is easy to understand and more suitable for the phenomenon observed during training. I have said in many places before: "In fact, muscles do not grow up during exercise. During exercise, your training will destroy your muscles, and the protein you add home will be used to supplement the damaged muscles. In the process of supplementation, the original muscle fiber will gradually become larger, which is the basic principle of muscle growth. So a way to exercise for a long time, it will not be sore, it is also true. Because your muscle fiber has been able to Adapting to the way and intensity of this movement, so it won't be destroyed too much, and it will not reach the intensity of not sore."


Second, is there any relationship between muscle soreness and exercise effect?
Through the previous article, we have already learned that muscle soreness is divided into two types, one is acute, which occurs during exercise, and the cause is lactic acid, which is usually eliminated shortly after the exercise stops. The other is delayed, the cause is muscle fiber damage, protein will be explained and reorganized at the time of injury, and finally returned to a normal state, generally peaking after 24 to 72 hours of exercise.

Only "DOMS" has a certain relationship with muscle growth, and acute muscle soreness does not. Only when your muscle fiber is damaged, the protein enters your damaged fiber, and your muscles are likely to grow.


So, is there any muscle soreness on the second day after exercise to exercise effectively? - This is a question that many people care about. Many fitness instructors and fitness media have not been able to answer this question seriously. Because this problem needs to be broken down into discussions:

1. Is there any muscle soreness after the second day of exercise to exercise effectively?

Is the answer? If your training goal is not to increase your muscles, but to increase your absolute strength, or to enhance your energy supply system, or to improve your performance, or to improve your heart and lungs, it is always for the purpose of enhancing skeletal muscle. So whether the next day of exercise is sore, it has nothing to do with whether your exercise is effective or not.

If the purpose of your exercise is not to increase your muscles, then you don't have to care if you have a soreness the next day.

The strength training method (high intensity and low frequency) is less sour than the bodybuilding method (medium and low intensity medium). But his absolute strength improved after training.

2. Does it mean that muscles do not grow without delayed muscle soreness (DOMS)?

Is the answer? Your muscle fibers are damaged and then passed to your pain receptors, and you feel sore. But this soreness is only enough to cause your pain to respond if your muscle fibers are damaged to a certain extent. So without DOMS, it doesn't mean that muscles don't grow, just grow slowly.

If you can do 50 leapfrogs in one breath, then you will only find 20 frogs jumping every day and you will find that the muscles will not be sore the next day. So is your muscle fiber damaged? Have. Does muscle grow? Have.

3. Does the soreness mean that the training is very effective?

The answer is not necessarily. A strong soreness may also mean that your movements are wrong (such as using a hard zipper), or you may be overtrained, or it may be because of your level of training (endurance, absolute strength, nerve recruitment) The ability) has dropped, and it is also possible that the muscles in your training method have less centrifugal contraction.

Menzel's training methods (very strong, short training time, and full effort) are not very concerned with DOMS, unlike Schwarzenegger's method.


Third, how to ease DOMS?


At present, the problem of delayed muscle soreness in academics and sports is generally treated in the same way as "muscle fiber damage" and "inflammatory reaction". Acute inflammatory theory believes that delayed onset muscle soreness is an acute inflammation. Many symptoms of acute inflammation and delayed muscle soreness are very similar. Almost all coaches use inflammation to relieve muscle soreness, such as ice (24 hours). ) and hot compress (after 72 hours), these are physical means. The average person does not have this condition, and the steps have certain skill, so there is not much to introduce.

In addition, the coaches will use the nutrition method to restore the athletes according to the theory of “muscle fiber damage”. This is what our ordinary fitness enthusiasts can refer to.
1. Ingest large amounts of fruits and vegetables, supplement antioxidants, and prevent free radicals from attacking muscle cells that are being repaired.
2. Protein supplements (beef, fish, milk, etc.) provide direct ingredients for repairing muscle fibers. According to personal experience, delayed soreness can be greatly alleviated in the case of supplementing a sufficient amount of protein.
3. After the exercise, the sugar is added in time to fill the muscle glycogen lost during exercise.
It must also be mentioned that post-training stretching (static stretching) and foam shaft extrusion and massage (skeletal muscle and fascia relaxation) are also very helpful in relieving DOMS. The principle of stretching to alleviate DOMS is that static stretching can alleviate the damage of muscle fibers (ie, changes in ultrastructure), and the specific reasons are also being studied. The principle of foam shaft extrusion and massage can alleviate the principle of DOMS is to relax the tense muscles and reduce muscle tension by using the principle of self-suppression of the body, thereby alleviating DOMS.