Post Exercise Soreness: What Causes It and Two Ways to Avoid Muscle Soreness

Everyone who trains gets sore from exercise at one time or another, especially those of us who are goal driven and will do what it takes in the gym to get the physique, strength, or fitness level that we desire. If you fit into this group you have no doubt experienced a great deal of muscle soreness as a result of intense exercise. What serious strength or fitness enthusiasts need to know, is that soreness is something that must be managed and is not always the greatest indicator of a beneficial workout.

What is soreness and what causes it?

Delayed Onset Muscle Soreness or DOMS, is the muscular and connective tissue pain you feel 48 to 72 hours after intense exercise. Most strength or fitness athletes don’t think of soreness as an injury but if you consider the mechanism that causes DOMS it most definitely should be classified as one.

Microtrauma is responsible for DOMS. Microtrauma is small rips and tears to your connective and muscle tissue that occur during intense exercise. Small amounts of Microtrauma are generally accepted as beneficial to muscular growth. However, over a long period of time, repetitive occurrences of Microtrauma can become Macrotrauma (which is simply muscular and connective tissue damage on a larger scale or over an extended period of time), and lead to a reduction in the strength and size potential of a muscle.

When Microtrauma occurs during exercise there is a biochemical called hydroxyproline that is released from the damaged tissue. Hydroxyproline is responsible in large part for the pain of DOMS. What is detrimental about the presence of hydroxyproline is that it also triggers the body to respond to the Microtrauma by building up scar tissue to protect the injured area. These build ups of scar tissue, or adhesions, in muscle and connective tissue will, over time, reduce the flexibility, growth potential, and force producing capacity of the affected area. This adaptation is clearly not what most people are looking for from their strength or fitness training efforts.

Two ways to avoid the ill-effects of Microtrauma, Hydroxyproline release, and DOMS?

As discussed before DOMS is going to happen if you are consistently pushing yourself in training. However, there are ways to manage DOMS so that the detrimental effects of adhesions are minimized.

1. Extreme heat

Subjecting your body to a heated environment, like a sauna or hot bath, immediately following exercise, increases blow flow to the skin to dissipate the heat. As blood is forced to the skin, vessels are dilated to allow for increased circulation. When blood flow increases hydroxyproline and other metabolic bi-products can be removed from the muscle cells. Thus, limiting the effect on the muscle by reducing the appearance of new adhesions.

2. Cross-friction Massage

External pressure applied to a muscle, tendon or ligament can loosen the previously formed adhesions that are reducing flexibility, force production, and muscle growth. This requires carefully paying attention to areas of your body that are repeatedly becoming sore from training and then applying even, steady pressure across the muscle or soft tissue structures that are affected. Perform these massage techniques when your muscles are warm for the best effects.



Source by Scott Edson



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