4.2.5 - DOMS Flashcards
1
Q
What does DOMS stand for?
A
Delayed onset muscle soreness
2
Q
What is DOMS a result of?
A
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.
3
Q
How does it happen?
A
Eccentric muscle contractions
When the muscle is lengthening whilst contracting e.g. running down hill requires the quadriceps to contract eccentrically
4
Q
How do you lesson DOMS?
A
- 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.
