Delayed Onset Muscle Soreness

      Delayed Onset Muscle Soreness (DOMS) is the ache or discomfort often felt 24 to 76 hours after exercising and subsides usually within 2 to 3 days. Once thought to be caused by lactic acid buildup, a more recent theory is that it is caused by tiny tears in the muscle fibers caused by odd movements, or unaccustomed training levels.

      More recent research (Ji-Guo Yu) claims that DOMS is not caused by the pain from damaged muscle cells, but from the strengthening process. The muscle responds to training by reinforcing itself up to and above the previous strength by adding new sarcomeres - the segments in the muscle fibrils.

      This strengthening process causes the cells to swell, and put pressure on to nerves and arteries, causing the DOMS.Training does not make an existing DOMS worse, because the strengthening process is already underway.To lessen pain after exercise thorough warming up is required. Warmer muscles are more supple and less prone to damage.

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