When metabolic wastes build up in the muscle cell and hinder the natural ability of the muscle to contract we feel soreness (popularly known as muscle failure). It is the outcome of strenuous exercise or intense stretching and generally goes away fairly quickly.
Delayed onset muscle soreness (DOMS) is the phenomenon of muscle stiffness that sustains prolonged period of time. The mechanism is similar as above and somebody would feel it after a hard running session or if begins a new exercise program.
New exercisers may find it worrying but DOMS is actually an adaptation process which leads to greater stamina as well as muscle strength. Overstretching and exercise can cause DOMS that makes a person unable to walk up stairs for 2-3 days.
Medical science has found that DOMS is the result of microscopic tearing of muscle fibers. The volume of tearing generally depends on what type of exercise you do or how hard you go. Eccentric muscle contractions—movements that cause muscle to forcefully contract seem to cause the most soreness at the time of DOMS.
As overstretching also causes delayed onset muscle soreness, it is prescribed to know as much details as possible regarding stretching. Dynamic & static are the two most major forms of stretching.
Dynamic stretching, as the name suggests is a rhythmic movement that warms up the joints. Before you want to start your chosen activity dynamic stretching is done in a controlled manner.
If you hold your muscle in a lengthened position in an effort to stretch this is called static stretching.
The perfect time for this kind of stretching is when you finish your workout and your muscles are still warm. Although both forms of stretching can cause soreness but static form creates more laxity in body joints.
Good news is muscle soreness can be treated. Although mechanisms are versatile and no method could give you guarantee to 100% recovery but they are effective more or less. Non-steroidal agents like Aspirin or Ibuprofen can minimize the intensity of pain if it is taken at the time of exercise.
Ice water submerging or cryotherapy holds some potential in curing hamstring tears and intense muscular strains. However, cryotherapy’s effectiveness is heavily influenced by the degree of muscular damage.
Athletic massage is also effective in controlling the severity of DOMS. This is done by restricting neutrophils that are liable to induce soreness to get into the muscle tissue.
Having said all these, the intensity of your exercise and stretching should be moderate. Stretch up to that point where you can feel the uncomfortable pull but not the pain. Hold there for around half a minute and release slowly.
Your health condition and fitness should be taken into consideration as well before you start any exercise or stretching. If you suffer from arthritis avoid those intense workouts.
If stretching exceeds general requirement of your body, that can cause microscopic damage to your muscle tissue. So ease back and allow some time so that your muscles can heal.
Nenhum comentário:
Postar um comentário