|
DOMS: Delayed Onset Muscle
Soreness
If you are a regular exerciser and on the day
after a hard workout, you never feel soreness in your muscles, you are not
exercising properly and you will not improve your fitness level as much as
you could. Take a tip from competitive athletes who train by taking a hard
workout, feeling sore on the next day and then take easy workouts until the
soreness goes away in a day or two.
The good soreness that makes you stronger is called DOMS (Delayed Onset
Muscle Soreness) and is caused by microscopic tears in your muscle fibers.
It is not caused by lactic acid buildup. When muscles are damaged, they
produce healing prostaglandin that cause muscles to become bigger and
stronger than before they were exercised vigorously. Researchers have shown
that DOMS heals faster when you do nothing, but if you take off every time
your muscles feel sore, you will never become an athlete and you will not
reach a high level of fitness. When you exert very slight pressure on your
muscles when you have DOMS, you cause muscle fibers to become more fibrous
and they will become stronger so they can withstand greater stress during
your harder workouts. Never try to put a lot of pressure on your muscles
when they feel sore. That will markedly increase your chances of injuring
yourself.
It is relatively easy to tell the difference between DOMS and an impending
injury. DOMS is usually symmetrical, involving muscles equally on both sides
of your body. An injury is more likely to cause pain that is only on one
side. DOMS does not feel worse as you exercise at light intensity. An injury
worsens with continued use of the injured part. Stop exercising when you
have an injury.
When your muscles feel sore from exercising, take the day off or exercise
with very light resistance, such as running or cycling very slowly, or
lifting extremely light weights. Try stretching gently to help restore
flexibility. Deep massage may help you to heal faster and toughen your
muscles. Creams and ice will not help you recover faster, but many
aspirin-containing creams and the coldness from ice may help alleviate
discomfort.
Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing
physician for more than 40 years; he is board certified in four specialties,
including sports medicine. Read or listen to hundreds of his fitness and
health reports at
www.DrMirkin.com
Free weekly newsletter on fitness, health, and nutrition.
Article Source:
EzineArticles.com/?expert=Gabe_Mirkin,_M.D.
The
Ultimate Guide to Muscle Nutrition is here!
How much muscle can I gain when I start training?
Timing of meals for optimum muscle growth when to eat best time of day
Constant
muscular growth requires a Positive Nitrogen Balance
Why
does muscle growth slow down or stop?
Gaining
muscular weight quickly training with squats
The best
muscle building exercises force more muscles to contract, best muscle
exercises generate high intensity
T bar rows
build lat muscles various forms of T-bar rowing
Muscle
building nutrition intake must adapt with body's ever changing requirements
A fast muscle
building diet provides sufficient energy and high quality protein at the
right time
Muscle growth
occurs when cells adapt for survival
Muscle
contraction and growth explained in very simple terms
Simple Workout for
Building Chest Muscles
Free
muscle building workouts routines which build mass quickly
All
information on this site is not intended as medical or professional advice.
We urge all our web site visitors to seek medical / professional advice
before beginning any weight training program, exercise, or any diet. In no
event shall bigmusclesfast.com be liable for any damages, whatsoever
including direct, indirect, or consequential. Please read our disclaimer.
|
