Delayed Onset Muscle Soreness (DOMS)

Dr Ozello's Sports Medicine Report: Delayed Onset Muscle Soreness (DOMS)
AKA Exercise-Induced Muscle Damage

***Disclaimer: Viewing this video does not take the place of seeing a medical professional or working with a certified fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute. Always perform all exercises through a symptom free range of motion. Begin your training at your current health, fitness and strength levels. Increase intensity in small gradual calculated increments.

Delayed Onset Muscle Soreness (DOMS)
Commonly begins 6 to 12 hours post exercise
Increases progressively until peak pain occurs at 48 to 72hrs
Decreasing until completely imperceptible 5 to 7 days post exercise.

Often accompanied by impaired muscle contraction and reduced force capacity while a local or even global area of increased muscle tone is commonly observed.
Associated with local muscle soreness, reduced range of motion and altered biomechanical function of adjacent joints.

Precise underlying causes of DOMS remain unknown, it is commonly accepted that the main mechanisms are related to ultrastructural damage of skeletal muscle integrity (exercise-induced muscle damage, EIMD) caused by intense and exhausting exercise and/or unfamiliar sporting activity.

Sleep deprivation is associated with lower physical and mental performance.
Optimal levels of sleep (in both quantity and quality) have been linked to increased performance and reduced risk of injury.
Longer-term sleep manipulation is more likely to affect athletic performance than acute sleep manipulation.

Nutrition and Supplementation
Protein
Branched-chain amino acids (BCAAs)
Omega-3-fatty acids
Vitamin D

Utilize Pull-up Bar Hanging Traction (AKA Dead Hangs) to decompress and traction the spine while simultaneously stretching the shoulder muscles.
Grab onto a pull-up bar with both hands. Let your body hang down. Place your toes on the floor or a weight bench. Execute two to four repetitions of pull-up bar hanging traction for ten to sixty seconds. Do this one to three times a week for optimum benefit. Perform Pull-up Bar Hanging Traction after a workout that contains exercises that compress the spine, such as barbell squats and deadlifts.

Chiropractic care is a catalyst for improving a person’s health, fitness, function and recuperation. Chiropractic care is drug-free, surgery-free functional medicine. The primary objectives of chiropractic treatment are the optimization of nerve flow and the re-establishment of correct skeletal biomechanics. Chiropractic treatment works for preventive and maintenance care. Chiropractic care is effective for a large number of sports-related injuries.
Chiropractic doctors utilize a treatment procedure called the chiropractic adjustment or chiropractic manipulation. The chiropractic adjustment is a high-velocity, low-amplitude, focused thrust that re-establishes proper motion to a joint and reduces nerve impingement. Chiropractic care restores correct skeletal joint motion, optimizes nerve flow, decreases muscle tension, increases range of motion and decreases symptoms. These factors lead to the maximization of the body’s healing capabilities and increased musculoskeletal function. Improved healing and optimal function adds up to injury prevention, faster recovery and increased performance.

Stretching.
Move into the stretch slowly.
Hold a mild comfortable stretch.
Move out of the stretch slowly.

Reference
Accelerating Recovery from Exercise-Induced Muscle Injuries in Triathletes: Considerations for Olympic Distance Races
https://www.mdpi.com/2075-4663/7/6/14...

Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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