Delayed Onset Muscle Soreness

Delayed onset muscle soreness (DOMS) is currently understood as unaccustomed eccentric training that results in peak muscle soreness ~1-2 days after a training session. When you begin a new workout program or make changes to an existing one, the high levels of eccentric, or lengthened, contractions temporarily damages the actin and myosin cross-bridges in the sarcomere. Many theorize this new stimulus causes an inflammatory response, leading to the tenderness and discomfort felt hours later (↗️ bradykinin, prostaglandins, and leukotrienes ⬆️ NGF 🚨 nociception ➡️ mechanical hyperalgesia). However, there may be other possible mechanisms (connective tissue damage, free radicals, nitric oxides, etc). Further, muscle soreness should only be experienced in moderation and not a common occurrence. When soreness does occur, supplementing caffeine, omega 3 fatty acid, taurine, or polyphenol may help alleviate the effects.

 

Optimizing the Circadian Rhythm

Our intrinsic body clock (circadian rhythm) regulates a complex series of rhythms in sleepiness and alertness. The individual period of the endogenous clock is usually ~24 hours and is normally assigned to match the times when the sun goes up and when the sun goes down (environmental rhythm). For the most part, our “body clocks” are internally generated, however, they can be modified by external cues such as sunlight and temperature. For example, making your bedroom cool, dark, and quiet (~60-65F) optimizes release of melatonin, the natural hormone that signals the body to go to sleep.