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Spring is coming, and it is the annual season to lose weight. Think about it, I haven't exercised seriously for a long time, especially after the "yang", I feel more at ease and motionless. It has been three months since counting the distance to be completely "Yangkang", it is time to put exercise on the agenda.

Gym hard eat harder (Photo Source: giphy) just finished his workout, but his limbs are a little heavy and his breath and heartbeat are short. On the first day after exercise, I didn't feel anything at all, and my body seemed to be adapting well. The next day after exercise, my limbs are a little sore.

On the third day after exercise, what happened when the whole body seemed to fall from a six-story building and then run over by a roller? Every muscle in the leg seems to have its own idea, and even going to the bathroom is like pushing the limit.

I can't take a step (Photo: giphy) Why does it take so long to get muscle soreness after exercise?

This has a professional term in medicine, called "delayed muscle soreness (DOMS)". It usually starts at 12 to 24 hours after exercise, reaches its peak at 24 to 72 hours, lasts for 1 to 3 days, and sometimes takes a week to complete relief, especially after exercising muscles that are not commonly used.

To some extent, DOMS belongs to muscle injury caused by exercise. When muscles contract during exercise, if the contracted part and the surrounding connective tissue are overloaded, it will cause DOMS. In other words, the strength of the muscle exceeds the strength of its daily habits.

(photo Source: giphy) just after exercise, there is a short painless period that makes delayed muscle soreness interesting and mysterious, and scientists are also studying the mechanism behind DOMS.

If you want to understand DOMS, you have to understand the eccentric contraction and centripetal contraction of muscles, because many scientists believe that eccentric contraction is more likely to cause DOMS.

Take a chestnut, when we bend our arms to lift the dumbbell to our chest, the biceps exerts force and shortens its length when the muscle contracts, which is called centripetal contraction. If we put down the dumbbell, the biceps still exerts its strength, but the length is lengthened when the muscle contracts, which is called eccentric contraction.

(photo Source: EBT) DOMS was first described by Theodore Hough in 1900. in his experiments, he compared eccentric contraction with centripetal contraction and found that DOMS was more pronounced after muscle eccentric contraction.

He believes that this is because there is a greater force per unit of eccentric contraction of the muscle, resulting in a rupture of the connective tissue that connects the muscle fibers and tendons, or a slight rupture of the myofibril itself. When micro-trauma occurs in these areas, the pain nerves within the tissue will be stimulated, causing pain.

Myofibril (myofibril) is a cylindrical fiber structure in muscle fibers (Photo: wiki-OpenStax) another view is also based on this theory, that after microtrauma, calcium stored in the sarcoplasmic reticulum accumulates in the damaged muscle and cell respiration is inhibited, resulting in a slowdown in the production of ATP, which can transport calcium back to the sarcoplasmic reticulum. The accumulation of calcium in muscles can activate proteases and phospholipases, which can cause inflammation, which in turn leads to the accumulation of histamine and prostaglandins, causing pain.

Sarcoplasmic reticulum (sarcoplasmic reticulum) can participate in muscle contraction. Sarcoplasmic reticulum pumps calcium ions from the cell matrix into the sarcoplasmic reticulum for storage, making the concentration of calcium ions in the sarcoplasmic reticulum thousands of times higher than that in the cytoplasmic solution (photo source: wiki-BruceBlaus). It has been widely believed that lactic acid continues to be produced after exercise, and the accumulated lactic acid is a harmful metabolite that can cause muscle soreness.

However, many theories do not support this view, because in some experiments, the centripetal contraction of muscles that also produce lactic acid does not cause significant DOMS;, and studies have shown that lactic acid can return to normal levels within an hour after exercise. It may cause acute muscle burning, but it is less likely to become sore after a day or two.

I always feel my muscles burn when I run and sprint (photo source: giphy) there doesn't seem to be a good way to relieve DOMS quickly. Some researchers have specifically compared a variety of treatments, including ice compress, stretching, ultrasound therapy, electrotherapy, massage and so on.

Ice compress is an effective analgesic method in the event of soft tissue contusion, but it does not seem to work for DOMS, and it is not recommended to ice for more than 20 minutes, as it may cause frostbite.

Stretching before and after exercise is a way to prevent injuries, but it can even make it a little worse for DOMS, which is already damaged while stretching. I don't know if the stretching posture is incorrect or how, but some studies have shown that some subjects develop muscle soreness after simply stretching for 10 minutes.

It is necessary to fully warm up before exercise and stretch and relax correctly after exercise (photo source: giphy) at present, the most effective method is to "treat pain" by rejoining exercise, because the tissues that are bonded together because of damage before exercise are forcibly separated, the flowing blood will wash away the accumulated harmful metabolic waste, and the endorphins produced by exercise also have certain analgesic effects. It makes people feel sour and cool.

However, the pleasure of exercise is only temporary, and the soreness of the past may come back soon. In order not to make the situation worse, it is recommended to reduce the exercise intensity when exercising again, and if you feel too much pain during the exercise, stop and have a rest for a while.

Act according to your strength (photo source: giphy-The Simpsons) although there is an old saying, No pain no gain, it is better to have less experience in Pain like DOMS. The intensity of exercise can be adjusted little by little according to your own conditions, and people who haven't exercised for a long time should start with simple basic exercises.

Some fitness people say they will look forward to the occasional DOMS during exercise, because it means that their exercise intensity has gone up to the next level and their physical fitness is about to become stronger.

Fitness people also offer tips for relieving DOMS, such as eating fruits rich in anthocyanins, such as blueberries and cherries, because anthocyanins have anti-inflammatory and antioxidant properties. You can also have some coffee, and studies have shown that caffeine can reduce DOMS symptoms by 48%. You can also try rolling foam shaft, the principle is similar to massage, can relieve muscle tension, more or less helpful.

(photo Source: Unsplash) cover Source: Freepik

Reference:

[1] https://www.physio-pedia.com/Delayed_onset_muscle_soreness_(DOMS)

[2] Lewis PB, Ruby D, Bush-Joseph CA. Muscle soreness and delayed-onset muscle soreness. Clin Sports Med. 2012 Apr;31 (2): 255-62

[3] Cheung K, Hume P, Maxwell L. Delayed onset muscle soreness: treatment strategies and performance factors. Sports Med. 2003 TX 33 (2): 145-64.

[4] https://jps.biomedcentral.com/articles/10.1007/s12576-015-0397-0

[5] https://en.wikipedia.org/wiki/Delayed_onset_muscle_soreness

[6] Gulick DT, Kimura IF, Sitler M, Paolone A, Kelly JD. Various treatment techniques on signs and symptoms of delayed onset muscle soreness. J Athl Train. 1996 Apr;31 (2): 145-52

[7] https://www.nbcnews.com/better/health/5-scientifically-proven-ways-reduce-muscle-soreness-ncna848001

This article is from the official Wechat account: bring Science Home (ID:steamforkids), author: everything.

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