4.2.5 - DOMS

Delayed onset muscle soreness

Muscle soreness is the result of sub-cellular damage Microscopic lesions of Z-discs, troponin and tropomyosin of the sarcomere It occurs 24-48 hours post exercise.

Eccentric muscle contractions When the muscle is lengthening whilst contracting e.g. running down hill requires the quadriceps to contract eccentrically

• start program at low intensity • slow progression through first weeks • minimise eccentric actions • increase protein in take (helps soreness/recovery time) • compression socks (stops oscillation/less microtears) • proper nutrition (electrolytes and glycogen before and after) • massage therapy, stretching • cryotherapy (ice bath - decreased tissue temperature = constriction of local blood vessels, diminishing inflammatory response associated with musculoskeletal trauma.