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Soreness In Muscles

Page history last edited by Jordan Addison Donald 15 years, 4 months ago

Author one: Jordan Donald

Author two: Kim Schleif

MUSCLE SORENESS

WHAT CAUSES MUSCLE SORENESS?

>WORKING OUT TO THE POINT THAT IT BURNS AND YOU TEAR MUSCLE FIBERS

>WHEN YOU INJURE SURROUNDING CONNECTIVE TISSUE

>INFLAMMATION IN MUSCLES

~INFLAMMATION CAUSES THE RELEASE OF CHEMICALS THAT BREAK DOWN YOUR MUSCLE FIBER^[1]

This picture breaks down the muscle. With this breakdown you can see

how inflammation can expand your muscle fibers so much that they will tear which will ultimately cause muscle soreness.

WHEN DOES DOMS OCCUR AND WHAT CAUSES IT?

(DOMS = DELAYED ON SET MUSCLE SORENESS)^[2]

>IT OCCURS WITHIN EIGHT HOURS OF EXERCISE

>AT WORST WITHIN THE FIRST TWO DAYS

>DOMS IS CAUSED BY ANY TYPE OF STRAIN

>THE WORST WAY TO CAUSE DOMS : ECCENTRICLIFTING/EXERCISES

~ECCENTRIC MUSCLE CONTRACTIONS ARE WHEN THE MUSCLE IS CONTRACTING WHILE LENGTHENING

WHAT TYPES OF EXCERSISE CAUSE EMC?

>LOWERING YOURSELF IN A PUSH UP POSITION

>LOWERING WEIGHTS

>RUNNING DOWN HILL

>RUNNING DOWN STAIRS

FALLACIES OF MUSCLE SORENESS

>RESEARCHERS USED TO THINK IT WAS BUILD UP OF LATIC ACID

>"WORK OUT TO GET RID OF IT"^[3]

~ WORKING OUT MORE JUST PUTS MORE STRAIN ON YOUR MUSCLES GIVING THEM NO TIME TO RECOVER

HOW TO MANAGE MUSCLE SORENESS

>HYDRATE! HYDRATE! HYDRATE!

~ STAYING HYDRATED NOT ONLY HELPS SORE MUSCLEALSO YOUR OVERALL HEALTH AND WELL BEING

>STATIC STRECHING

~THIS SIMPLE TASK HELPS RESTORE MUSCLE LENGTH

>CONSUMING ESSENTIAL FATTY ACIDS

~FATTY ACIDS ACT AS A NATURAL ANTI-INFLAMMATORY

>TAKING WARM BATH

~THIS WILL HELP WITH BLOOD FLOW THROUGHOUT THE ENTIRE BODY WHICH WILL EASE YOUR MUSCLES

^[4]

INJURY vs. SORENESS

This clip compares muscle injury to muscle soreness.

Also, there is an explanation of what to do to relieve pain

whether it be sore muscles or a muscle injury.

Footnotes

Fahey, T. D., Insel P. M. & Roth, W. T. (2009), Fit & Well: Core concepts and labs in physical fitness and wellness. McGraw-Hill, New York: New York. (pg.121) ▲
http://sportsmedicine.about.com/cs/injuries/a/doms.htm ▲
Fahey, T. D., Insel P. M. & Roth, W. T. (2009), Fit & Well: Core concepts and labs in physical fitness and wellness. McGraw-Hill, New York: New York. (pg.120) ▲
http://www.squash360.com/Improve/Training/Managing-Muscle-Soreness-for-Squash.html ▲