Exercise is widely recognized as the cornerstone of a healthy lifestyle, offering a range of benefits that extend far beyond physical appearance. Despite the fact that physical movement is a source of health, sometimes it is inevitable to get muscle fever. What does this mean and why does that pain set in?
Regular physical activity can significantly reduce the risk of various conditions such as heart attacks and stroke, while even a simple walk can reduce the risk of mortality. The World Health Organization emphasizes the importance of exercise, stating that people who do not engage in sufficient physical activity face a 20-30% increased chance of premature death. However, despite the many advantages, why does exercise sometimes lead to pain, and why can this discomfort manifest itself several days after the end of the workout?
The immediate pain experienced during exercise is often attributed to byproducts that accumulate in the muscles as a consequence of energy production. These byproducts can alter the muscle environment, activating pain receptors. It is essential to differentiate between discomfort associated with regular muscle exertion and pain that could indicate an injury, warranting an immediate cessation of activity.
Delayed-onset muscle soreness (DOMS) is the term given to the more prolonged soreness that occurs hours or even days after intense physical activity, or as it is also known, muscle fever. Dr Tom Clifford, Senior Lecturer in Physiology and Nutrition at Loughborough University, explains that DOMS symptoms usually include pain and tenderness in the affected muscles, exacerbated by movement. The origin of DOMS can be traced to a delayed biochemical response rather than an immediate physical reaction.
The concept of DOMS is not a recent discovery. Physician Theodore Hough, in a paper published in 1902, distinguished between two types of muscle soreness—one experienced during and shortly after exertion, and another that occurred hours or even days later. Although he associated the first type with the accumulation of waste products from the activity, while the second, delayed soreness was related to potential tears in the muscles. Although the belief that lactic acid accumulation causes DOMS has been debunked, there is still no unanimous agreement on the main mechanism behind this phenomenon.
The reason why we get muscle fever after physical movement
DOMS is likely the result of a combination of factors, including structural damage to muscle proteins, disturbances in calcium homeostasis, and inflammation. Nociceptors, the sensory neurons that respond to potentially noxious stimuli, become sensitized, leading to the perception of pain. Various substances such as bradykinin, nerve growth factor (NGF), prostaglandin E2 (PGE2) and histamine play an essential role in this process. While bradykinin triggers muscle mechanical hyperalgesia, NGF contributes to its maintenance. Bradykinin-induced PGE2 release may explain the inflammatory aspect of DOMS, and histamine regulates the inflammatory response.
Recent research suggests that the fascia surrounding the muscle may play a crucial role in DOMS. Fascia, a connective tissue with nerve endings, is involved in micro-tears and inflammation caused by deformation forces during eccentric contractions. Eccentric contractions, where the muscles lengthen during contraction, are often cited as the main cause of DOMS, but newer studies suggest unfamiliarity with exercise is a more influential factor.
As individuals seek ways to manage DOMS, nutritional approaches are being explored. Some studies suggest that phytochemical supplements from fruits and vegetables, such as cherries and curcumin, may help alleviate pain symptoms. Essential fatty acids such as omega-3 have potential analgesic effects related to resolving inflammation. Massage appears as a primary recovery technique, with water immersion and compression clothing showing moderate effectiveness.
Contrary to common belief, stretching does not appear to prevent DOMS. A Cochrane review found little or no effect of stretching on muscle soreness experienced in the week following physical activity. While exercisers may be tempted to use DOMS for another session, potential risks, such as altered gait patterns or increased risk of injury, are still speculative and require further study.
If you want to minimize DOMS, it is essential to become familiar with exercise. Dr. Clifford points out that individuals who are more regular or better trained experience less DOMS. Essentially, being fitter, especially in terms of strength, correlates with a reduced likelihood of experiencing delayed onset muscle soreness. So while exercise remains a crucial component of a healthy lifestyle, it’s essential to know your limits and gradually acclimatise your body to different forms of physical activity, he says IFL Science.
SHOCK! Lavinia Pirva HAS BEEN LAUGHED ON THE NET! They all pointed their FINGER at her
2023-12-30 19:54:00
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