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.


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