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DOMS, Delayed On-set Muscle Soreness

A quick question from intrepid Ufitter Kimmo, “why do I feel muscle soreness a day or 2 after a workout?” Good question mate! The technical term for this condition is DOMS (Delayed On-set Muscle Soreness). No one is really quite sure what exactly causes the condition. Obviously it is related to activities that stimulate muscle contraction and extension. Various types of weight-training sessions will result in DOMS but so too a hard UFIT Bootcamp session.

Muscle fibres when loaded will contract and extend, think of a bicep curl. As you contract your bicep (moving your hand towards your shoulder) and then extend, hand moving away from your shoulder, the loaded muscle fibres begin to fail. As the activity continues through a rep-range (a set) which as you all know should be 5/6-8 reps max, the muscle fibres as they fail form micro-tears. These micro-tears are vital for hypertrophy to occur because the tears are then repaired by the body using protein in the form of amino acids. As repairs occur muscle fibres lengthen and this results in greater size!

It is believed that the combination of the tears and associated lactate build-up plus other waste by-products that occur in a concentrated area of muscle results in DOMS.

Foam SMFR rolling after training and the next day, stretching during and after training and maintaining adequate hydration will all help reduce the affects of DOMS.

Hope that helps Kimmo and see you at UFIT soon!




One response

  1. Dean

    On a related matter, as Darren mentioned, hydration is important. But choosing and consuming quality water is also just as important.

    If you have distilled water, add a pinch of Organic sea salt or Celtic sea salt to 1 litre of water. It should be viscous and not taste of salt at all.

    Salt is a vitally important dietary nutrient and unrefined Celtic Sea Salt has a remarkable healing ability. Dr. Brownstein explains the difference between refined salt and unrefined Celtic Sea Salt, how refined salt is toxic while unrefined Celtic Sea Salt is good for you. Dr. Brownstein also explains the fallacy of low-salt diets. He has taken many people off of low-salt diets and added Celtic Sea Salt to their diets with amazing results. Dr. Brownstein uses actual case studies to illustrate the benefits of using unrefined sea salt, especially Celtic Sea Salt, to help fatigue, adrenal disorders, immune system function, thyroid disorders, headaches, cholesterol levels and blood pressure. He highly recommends adding unrefined Celtic Sea Salt to your diet. It is an important food source.

    Your Bodies Many Cries for Water is an incredible book written by Dr. F. Batmanghelidj.

    He is a medical doctor who believes that body dehydration is at the root of many health conditions. For optimum health, Dr. Batmanghelidj claims that we should drink half our body weight in ounces every day. So if you weigh 120 pounds, you’d need to drink 60 ounces of water a day. He also recommends using Celtic Sea Salt.

    May 5, 2010 at 4:04 pm

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