Muscle Soreness After Exercise

Many individuals judge the quality of their exercise session from the amount of pain they experience afterwards. These individuals are convinced by the old adage "No Pain No Gain". Research on Delayed Onset Muscle Soreness (DOMS) has demonstrated that here may in fact be some truth to this phrase.

Recall in a previous article presented on this website dealing with Delayed Onset Muscle Soreness, we discussed the high probability that muscular pain after exercise results from actual muscle damage. This damage is viewed by the immune system as would any other injury and as a result, an inflammatory response is initiated to start the healing process. Several substances and chemicals are released during an inflammatory response and are thought to enhance the sensation of pain by excessively stimulating the nerve endings in the damaged tissue. So since pain is associated with muscle damage, in some cases it may be a fair indicator of a "good workout" or running session. The repair and healing of damaged muscle allows for hypertrophy or enlargement of the muscle fiber by the addition of myofibrils, thus increasing the cross sectional area.

Excessive muscle pain that continues for more than several days or continuously however is not desirable, as this is often an indicator of athlete overtraining or over-reaching. It must be stressed that if pain is experienced, it should be a "good" pain that is, not originating in the joints and should resolve within a couple of days. As exercise becomes more regular and the exerciser more accustomed to it, it will be noticed however that it becomes increasingly harder to elicit the same painful muscle response. The reason for this is unclear at this time but it is suggested that an exercise session that causes DOMS has a protective effect on subsequent exercise - lasting several weeks. Again it is unclear the exact mechanisms behind this protective effect.

In conclusion then, a regular exerciser should not place a high value on the "No Pain No Gain" evaluation of their workout, as their muscles will be less susceptible to the effects of DOMS. Rather it is suggested to concentrate on other factors such as strict technique and exercise variety so as to avoid undue stress on the joints and overtraining of single muscle groups.

David Petersen is a Personal Trainer/Certified Strength and Conditioning Specialist and the owner and founder of B.O.S.S. Fitness Inc. based in Oldsmar, Florida. More articles and information can be found at http://www.bossfitness.com

NOTE: You're free to republish this article on your website, in your newsletter, in your e-book or in other publications provided the article is reproduced in its entirety, including this note, author information and all LIVE website links as above.

---

Reasons Why Leg Training Should Not Be Ignored

As a modern weight lifter or body builder, I want... Read More

Exercise The Right Way - The Wrist Curl

Other articles in this series looked at a number of... Read More

Tendonitis and the Effects on Your Routine

What turns out to be a small, yet annoying pain... Read More

Resistance Training With Your Dog

You may be wondering, "How can I possibly do resistance... Read More

Bodybuilding Protein

What helps make comedy also builds muscle?This is key to... Read More

The Default Rep Range

I had an hour long conversation with Pavel Tsatsouline on... Read More

Get Rid of Cellulite, Once and For All!

Get Fit At Home With Ailsa : Get Rid of... Read More

Exercise The Right Way - The Machine Shoulder Press

Other articles in this series looked at a number of... Read More

Lifting for the Love of It!

Over the last couple of years I have taken a... Read More

Weight Gain Myths

The vast majority of myths about weight gain are mostly... Read More

Muscle Building Training Tips For Beginners

(*) Proper bodybuilding exercises technique.First steps in muscle building training... Read More

Exercise The Right Way - The Deadlift

Other articles in this series looked at a number of... Read More

Protein or Carbohydrates?

This has got to be the biggest controversy in modern... Read More

Enough Already! Stop Coming Up With New Weight Loss Programs...

Great weight loss techniques are completely worthless.That's a true statement... Read More

Two Major Training Mistakes You Must Dump Immediately!

The number of myths about natural bodybuilding are too numerous... Read More

How To Avoid Injury From Poor Exercise Performance!

Another key secret is your exercise form. Perfect form is... Read More

Always Shock Your Muscles For Maximum Growth

Always try to "trick" your muscles into growth. You never... Read More

The Ultimate Hard Body Exercise

The Front Squat:As you may have already discovered, the squat... Read More

Abdominal Exercises For Beginning Bodybuilders.

The abdomen contains the muscles that most beginners struggle with... Read More

Exercise The Right Way - The Decline Dumbbell Bench Press

Other articles in this series looked at a number of... Read More

Get On the Ball: Core Stability

Have you heard the term, focus on the core? No,... Read More

One Simple Movement Can Double the Effectiveness of Pulldowns

The Pulldown is an excellent exercise for working the Latissimus... Read More

Body Building for beginners

Body building or even just showing up at a gym... Read More

How These 3 Basic Elements Can Be Used To Boost Your Own Muscle Gains!

The foolish idea that 'more is better' when it comes... Read More

Do Electric Ab Stimulators Really Work?

Electronic muscle stimulators are the latest craze, the hottest fad...... Read More

Waist Your Breath - Breathing For A Thinner Waist

The crunch exercise is the backbone of abdominal training. It... Read More

How to Increase Your Bench Press by Doing Squats

My Legs Are Already Big Enough. I Keep Hearing Working... Read More

Exercise The Right Way - The Stiff-Leg Deadlift

Other articles in this series looked at a number of... Read More

Barbell Exercises That Suit Beginners

The aim for beginners to weight training must be to... Read More

Anabolic Hormones - A Two-Edged Sword

When I was a young boy, emerging muscles were the... Read More

Dumbbell Workouts - A Smart Way To Exercise

Dumbbell workouts have been around for many years, especially as... Read More

Build More Muscle Mass And Strength Without Supplements

Who should use this method to build muscle quickly?If you're... Read More

Exercise The Right Way - The Upright Row

Other articles in this series looked at a number of... Read More