http___fitnes-uciliste.hr_doms-know-muscle-soreness_.xml
http___fitnes-uciliste.hr_doms-sto-danas-znamo-o-upali-misica__1.xml
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DOMS: What Do We Know About Muscle Soreness? DOMS, short for delayed onset muscle soreness is acute muscle soreness occurring 24 to 48 hours after strenuous physical activity. For the sake of this article, which will discuss the causes and implications of delayed onset muscle soreness, for short I will be using the abbreviation – DOMS. Let’s begin by talking about what causes DOMS. Reasons for the Occurrence of DOMS The sequence in which DOMS occurs is as follows: - During exercise, eccentric muscle actions cause structural muscle damage. Damage to the muscle cells should be induced so that the body would rebuild the cells and activate their adaptation. The adaptation is going to activate muscle growth and the ability to tolerate even greater load in the future. - As a result of muscle damage there is a decrease of calcium from the sarcoplasmic reticulum, which then accumulates in the mitochondria and reduces the production of ATP. - Buildup of calcium in mitochondria leads to the activation of the enzyme that breaks down contractile proteins, and this degradation causes inflammation. The Sensitivity to DOMS Even athletes with many years of training can experience DOMS, but the sensitivity to DOMS still decreases with training experience, because of a general adaptation to training. Younger athletes that are just starting with training are going to have very strong reactions to training and an enhanced sense of DOMS, precisely because of the lack of adaptation to this kind of stress. Also, older people due to their age, changes in hormonal status and reduced ability for recovery may experience severe inflammation. Because of this, in the beginning phases of a training process it is important to start with lower intensity and lower volume to prevent high levels of inflammation that could eventually lead to negative feelings towards physical activity. Misconceptions Probably the biggest misconception is that DOMS occurs because lactic acid accumulates during exercise. High-intensity activity does lead to lactic acid accumulation, but after physical activity, during rest, lactic acid is excreted or burned for energy. Within an hour after exercise lactate levels are reduced to values similar to those prior to the start of physical activity. (Siff, Verkhoshansky, 2009) But, as we said, DOMS occurs 24-48 hours after the activity. For this reason, the argument that lactic acid causes DOMS is shown to be incorrect. DOMS is the result of muscle damage that causes inflammation. No soreness, no growth? DOMS can be a good indicator of muscle damage caused by training. As we already indicated, the body regenerates the damage to muscle cells so that they can endure even higher loads in the future. The outcome of this is muscle growth. However, it is important to recognize when the inflammation is excessive – if 10 days after training you still can’t recover, chances are you exceeded your current capacities. Severe inflammation like that is going to decrease optimal performance and lower you overall motivation for training. For example, if you have severe inflammation in quads and adductors you will not be able to have such an effective performance for the deadlift as you would have without the inflammation. Also, a genetic component is a big factor in DOMS. Some people can feel inflammation in some muscles even if the intensity and volume of the workout was very low, others rarely feel inflammation no matter how high the intensity and the volume is. For some people, certain muscle groups get sore easier than others. For example – someone can feel high levels of soreness in quads but very low soreness in the shoulders, even though training intensity and volume was high for both muscle groups. Why is that so? The correct answer is not yet known, but it is certainly genetically determined. For this reason, evaluating the quality of training with regards to the levels of soreness is not fully effective, and does not need to be the leading factor in such evaluation. Stretching reduces DOMS. Herbert, Noronha and Senior (2011) did a systematic review of studies that have examined the impact of stretching before or after training on reducing DOMS. 12 studies were discussed in the systematic review. Results showed that pre-exercise stretching reduced muscle inflammation by 0.5%, on a scale of 0-100%. Stretching after training reduced muscle soreness by 1%. One study showed a reduction in peak muscle soreness over a one-week period by, on average, 4 points on a 100-point scale. As we can see, the results in the reduction of soreness have been achieved, but are not so significant to merit further consideration. Authors conclude that stretching before, after or during physical activity does not lead to a reduction in DOMS. Another interesting issue is whether static stretching before training reduces the possibility of generating force. An interesting study from 2013 investigated just that. Bastos et al. examined how static stretching before and during activities affects the development of strength in 8 different exercises and the levels of IGF-1 (insulin-like growth factor). The study was conducted during a 10-week period. The subjects were divided into three groups: - The first group did static stretching before training. - The second group did static stretching during training, before each set. - The third group didn’t do any form of static stretching The group that didn’t do any form of static stretching made improvements in strength in all eight exercises, as opposed to the groups that did static stretching. Namely, the groups that did static stretching made improvement in strength only in a few exercises. Also, the largest increase in the levels of IGF-1 had the group that didn’t do any stretching. This is an interesting topic to search for in studies to come. - Borges Bastos CL, Miranda H, Vale RG, Portal Mde N, Gomes MT, Novaes Jda S, Winchester JB. Chronic effect of static stretching on strength performance and basal serum IGF-1 levels. J Strength Cond Res. - Herbert RD, de Noronha M, Kamper SJ. Stretching to prevent or reduce muscle soreness after exercise. Cochrane Database Syst Rev. 6;(7) 2011. - Verkhoshansky, Siff. Supertraining. Verkhoshansky; 6th expanded version edition (2009).
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DOMS je skraćenica od „delayed onset muscle soreness“, što bi prevedeno na hrvatski značilo „odgođena reakcija mišića na tjelesnu aktivnost“. Zbog praktičnosti, u nastavku teksta koristit ćemo skraćenicu DOMS. Kako definirati DOMS? DOMS definiramo kao mišićnu upalu koja se javlja 24-48 sati nakon intenzivne tjelesne aktivnosti. RAZLOZI NASTANKA Slijed kojim se javlja DOMS je sljedeći: – Tijekom vježbanja, uslijed ekscentričnih mišićnih kontrakcija dolazi do strukturalnih mišićnih oštećenja. Oštećenja mišićnih stanica treningom i trebaju biti izazvana kako bi tijelo obnovilo te stanice, te potaknulo njihovu adaptaciju, tj. povećanje veličine mišićnih stanica i mogućnosti podnošenja većeg napora. – Kao posljedica mišićnih oštećenja dolazi do smanjenja količine kalcija iz sarkoplazmatskog retikuluma koji se nakuplja u mitohondrijama, što smanjuje produkciju ATP-a. – Nakupina kalcija u mitohondrijima dovodi do aktiviranja enzima koji razgrađuje kontraktilne proteina, i ta razgradnja izaziva upalne procese. OSJETLJIVOST NA DOMS DOMS mogu iskusiti i dugogodišnji vježbači no ta osjetljivost se smanji s godinama vježbanja uslijed adaptacije. Mlađe osobe koje tek ulaze u trening imat će vrlo snažne reakcije na trening i pojačan osjećaj DOMS-a, upravo zbog toga što tijelo nije još u potpunosti adaptirano na izloženi stres. I stariji ljudi, zbog svoje dobi, promjena u hormonalnom statusu i smanjenih mogućnosti za oporavak mogu iskusiti jake upalne procese. Iz tog razloga, u početku programa važno je krenuti s manjim intenzitetom kako upalni procesi ne bi bili prejaki i ne bi doveli do negativnih osjećaja prema tjelesnoj aktivnosti. ZABLUDE 1 – Vjerojatno najveća zabluda je da se DOMS javlja zbog laktata koji se nakupljaju tijekom vježbanja, no to nije tako. Uslijed aktivnosti visokog intenziteta dolazi do nakupljanja laktata, ali nakon završetka tjelesne aktivnosti, laktati se izlučuju ili sagorijevaju za energiju. U roku od sat vremena nakon tjelesne aktivnosti razina laktata se smanjuje i vraća na vrijednosti približne onima prije početka tjelesne aktivnosti. Ali, kao što smo naveli, DOMS se javlja tek 24 sata nakon aktivnosti. Iz tog razloga teza da su laktati uzrok DOMS-a je pokazana netočnom. DOMS je rezultat mišićnih oštećenja koji izazivaju upalne procese. 2 – Bez upale mišića nema rasta. U treningu za hipertrofiju mišića DOMS može biti dobar indikator mišićnih oštećenja izazvanih treningom. Kao što smo naveli, ta oštećenja tijelo obnavlja te se adaptira, kako bi efikasnije podnijelo napore u budućnosti, što rezultira rastom mišića. Ipak, važno je shvatiti kada je upala pretjerana – ako se 10 dana nakon treninga i dalje ne možete oporaviti vjerojatnost je da ste na tom treningu premašili svoje trenutne kapacitete. Takve upale smanjuju motivaciju i mogućnost idealnog treninga. Npr. ako imate jake upale u mišićima natkoljenice sigurno nećete moći imati tako efikasnu izvedbu mrtvog dizanja kao što biste imali bez njih. Također, genetska komponenta uvjetuje DOMS. Naime, određeni ljudi vrlo lako osjete upale u mišićima i pri manjem volumenu rada, dok ih drugi rijetko kad osjete. Kod većine ljudi određene mišićne skupine se lakše upale u odnosu na druge, npr. osjetite jake upale u mišićima natkoljenice, ali ne i u mišićima ramena, iako je trening za obje mišićne skupine bio jednakog intenziteta. Zašto je to tako? Točan odgovor se ne zna, ali zasigurno je genetski uvjetovan. Iz tog razloga ocjenjivanje kvalitete treninga ovisno o stupnju upale nije u potpunosti efikasno i ne treba biti vodeći faktor u tome. 3 – Istezanje smanjuje DOMS. Herbert, Noronha i Kamper (2011) napravili su sistematski pregled radova u kojima je ispitivan utjecaj istezanja, prije ili poslije treninga, na smanjenje DOMS-a. 12 studija je razmatrano u sistematskom pregledu. Rezultati su pokazali da je istezanje prije treninga smanjilo upale mišića za 0,5 %, na skali od 0 – 100 %. Istezanje poslije treninga smanjilo je upale mišića za 1 %. Jedna od studija je pokazala smanjenje vršne točke upale u periodu od 4 tjedna, za 4 %. Kao što možemo vidjeti, određeni rezultati u smanjenju upale su dobiveni, ali ipak nisu toliko značajni za detaljnije uzimanje u obzir. Autori u zaključku navode da istezanje, prije, poslije ili i prije i poslije tjelesne aktivnosti ne dovode do smanjenja DOMS-a. Još jedna zanimljiva tema je: da li statičko istezanje prije treninga smanjuje mogućnosti proizvodnje sile? Zanimljiva studija iz 2013. godine istraživala je upravo to. Bastos i sur. na istraživanju kroz 10 tjedana ispitivali su koliko će statičko istezanje prije i tijekom aktivnosti utjecati na razvoj jakosti na 8 različitih vježbi i na razine IGF-1 (inzulinu sličan faktor rasta). Ispitanici su bili podijeljeni u tri skupine: – prva skupina radila je statičko istezanje prije treninga – druga skupina radila je statičko istezanje tijekom treninga, prije svake serije – treća skupina nije radila nikakav oblik statičkog istezanja. Grupa koja nije radila nikakav oblik statičkog istezanja ostvarila je poboljšanje jakosti na svih 8 vježbi, za razliku od grupa koje su radile statičko istezanje. Naime, te grupe su postigle poboljšanje jakosti samo na nekoliko vježbi. Također, najveći porast u razinama IGF-1 imala je grupa koja nije radila statičko istezanje.