Sat. Jan 18th, 2020

Muscle pain. Delayed onset muscle soreness.

4 min read



accumulation of toxins (lactic acid), which are produced during exercise. It precedes the phenomenon of delayed onset muscle soreness, as a rule, large muscle activities.

The danger of “delayed onset muscle soreness.”

Each of us has repeatedly met with “delayed onset muscle soreness” phenomenon, when the next day after training the muscles start to hurt. Most coaches in the old explained that the load in the tissues accumulates “bad”, lactic acid, which causes pain.But today scientists explain this phenomenon quite differently. What is the role of “delayed onset muscle soreness” in the training?

Lactic acid.

Any body for their work requires energy, which it extracts from organic molecules in the process of respiration. As a result, nutrients are broken down into carbon dioxide and water, and stored them in the energy goes to the needs of the cell. Oxygen is delivered for the purpose of blood.

Muscles – is no exception to this rule. However, weight alone quadriceps average person is 2-4 kg, and the entire amount of available blood – all of 1.5-2 liters. But blood is needed and all other organs, not just the muscles!


Therefore, during intensive physical activity, even at the maximum filling of the muscles with blood, oxygen, it is still not enough. And in such a situation comes to the rescue mechanism of reserve energy, in which the organic compounds are not completely broken down. Instead of carbon dioxide and water formed lactic acid.

However, to call it “harmful” totally incorrect. Firstly, lactic Buy clomiphene citrate acid causes vasodilation, thereby improving the working muscle krovoobespechenie. Second, it helps to make red blood cells gave more oxygen. Finally, this substance does not contaminate the body, as one would expect, since the load on the end of lactic acid are transported to the liver where it is converted again glucose.

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The accumulation of lactic acid in the muscle can cause pain, but studies in recent decades have shown that the main cause of “delayed onset muscle soreness” is quite different.

The syndrome of delayed muscle pain.

The scientific name of “delayed onset muscle soreness” – a syndrome of delayed muscle pain (Sombo), because it occurs immediately, but the next day or even Bodybuilder sex the day after a workout. This should already impose on suspicion because of lactic acid in the muscles most naruzki immediately after, and then it pretty quickly split liver.

In addition, “delayed onset muscle soreness” does not depend on the intensity of exercise, and type of load. Most of all it is in cases where the muscle stretch under load. For example, when you’re running down the hill (or stairs), the main burden falls on the back foot with the leg bent, and quadriceps stretches under load. And if you run up the hill, the main load – on the front foot, and she straightens and quadriceps – reduced load. Running down the hill leads to a stronger “delayed onset muscle soreness” than running up.


muscle tension always leads to the fact that it formed microtrauma. Mandatory response of the body to such microtrauma – inflammation. The muscle migrate immune cells that clean the injured area of ​​the damaged structures and stimulate the regeneration of muscle fibers. And inflammation causes pain. This inflammation is the cause of the pain of “delayed onset muscle soreness.”

Such microtrauma and inflammation associated with them have nothing to do with stretching or other muscle injuries. When microtrauma destroyed one or two cells (it is a few hundredths of a millimeter). One cell in one part of the muscle, the other in the other, another two in the third – get “delayed onset muscle soreness”. But if once damaged a large muscle area (a few millimeters or even centimeters) – that is stretching. The reasons for these phenomena are different: microtrauma – the norm during muscular work, tension arises as a result of excessive load.

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When loads are small, little microtrauma, inflammation goes unnoticed. When loading large, a lot of microtrauma, inflammation captures all muscle and cause pain.

If a person regularly trains his muscles tight, work more smoothly and have a more developed vasculature. As a result, they are less damaged by the load and will recover from it. Therefore, in trained men “delayed onset muscle soreness” weaker and faster runs.

What to do?

Inflammation in any case impossible to suppress: it is vital. Inflammatory cells were purified muscle from damaged cells and secrete specific regulatory substances that stimulate the recovery and growth of muscles.

Muscle groups at the “delayed onset muscle soreness” is also undesirable. This can interfere with the normal to its recovery.As a result, instead of the muscle fibers in place of micro traumas occur mikroshramy (correct to speak – fibrous formation). It is better to avoid.

So perfect for the muscle during “delayed onset muscle soreness” – rest. It will not hurt as a warm bath, a light massage, very soft warm. And then nature will do its job perfectly: the inflammation is over, the pain will pass, the muscle is fully recovered and ready for new loads.