4.2.5 - DOMS

Question 1

What does DOMS stand for?

Answer 1

Delayed onset muscle soreness

Question 2

What is DOMS a result of?

Answer 2

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.

Question 3

How does it happen?

Answer 3

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

Question 4

How do you lesson DOMS?

Answer 4

• 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.