Delayed Onset Muscle Soreness
Dec 2, 2016 10:02:10 GMT -8
vinovampire, rwtb123, and 1 more like this
Post by davesenesac on Dec 2, 2016 10:02:10 GMT -8
Muscle science for athletics has greatly advanced in recent decades. One of the key areas of knowledge is what happens when we stress muscles more than normal. That causes pain that in this era is termed DOMS aka Delayed Onset Muscle Soreness.
en.wikipedia.org/wiki/Delayed_onset_muscle_soreness
For we backpackers, it is common to experience some muscle soreness unpleasantness upon waking up on day 2 of a backpack after a strenuous day one if one has not been backpacking for months. Like those leg, back, and shoulder muscles? If one is too sore like I was yesterday after my first day of skiing this season on Wednesday, it may be painfully difficult to move at all. Thus the body building exercise wisdom of only stressing muscles to a modest level that results in no more than mild soreness. The greater the soreness the longer the recovery. A snippet below relates continuing exercise activity while at least mildly sore is not harmful though recommendation is that one wait at least a couple three days between exercise till soreness disappears.
As a lead on group backpacks, I always emphasize to members to get into reasonable shape before trips lest the least fit person cause a whole group to miss expected itineraries. Besides obvious exercising activities like jogging and hiking hills, one way I do that is by having a first early summer short warm up trip of 2 or 3 days. It is obvious to we older folk that the tendency to become sore after stressful exercising is worse than when we were younger and the recovery period is longer.
During skiing I made considerable use my lower back muscles due to upper and lower body separation during turning. Also my upper shoulder blade area muscles were sore from ski pole planting. Yesterday I did not want to get up at all, much less go to work as I did. In the morning I was moving around rigidly like an old man but by the end of the day had only moderate soreness. Then rising this Friday morning such little soreness that I know getting a second ski day in tomorrow morning on Saturday will not be an issue. Likewise when backpacking many who are sore on day 2 find by the third or fourth day, their mountain legs have kicked in and suddenly they are moving around like a chipmunk.
What are your experiences and strategy dealing with over stressing muscles?
www.livestrong.com/article/449573-the-treatment-for-delayed-onset-muscle-soreness/
Snippets:
The soreness that results from DOMS usually sets in 24 to 48 hours after exercise. In addition to pain, DOMS can also present with symptoms that include muscle tenderness, stiffness, loss of strength and swelling...
The pain usually peaks after three to four days and goes away after three to seven days. Stiffness and swelling can last the longest, sometimes not disappearing until 10 days after a workout...
Working out with DOMS will not cause further damage to your body, but it is not recommended. However, working out with an injury will cause further damage so it's important to recognize the difference between the two. Injury will usually have more severe pain than DOMS and will be worse with movement. DOMS will usually go away once your body adjusts to the increased activity, whereas the pain from injury will be worse.
David
en.wikipedia.org/wiki/Delayed_onset_muscle_soreness
For we backpackers, it is common to experience some muscle soreness unpleasantness upon waking up on day 2 of a backpack after a strenuous day one if one has not been backpacking for months. Like those leg, back, and shoulder muscles? If one is too sore like I was yesterday after my first day of skiing this season on Wednesday, it may be painfully difficult to move at all. Thus the body building exercise wisdom of only stressing muscles to a modest level that results in no more than mild soreness. The greater the soreness the longer the recovery. A snippet below relates continuing exercise activity while at least mildly sore is not harmful though recommendation is that one wait at least a couple three days between exercise till soreness disappears.
As a lead on group backpacks, I always emphasize to members to get into reasonable shape before trips lest the least fit person cause a whole group to miss expected itineraries. Besides obvious exercising activities like jogging and hiking hills, one way I do that is by having a first early summer short warm up trip of 2 or 3 days. It is obvious to we older folk that the tendency to become sore after stressful exercising is worse than when we were younger and the recovery period is longer.
During skiing I made considerable use my lower back muscles due to upper and lower body separation during turning. Also my upper shoulder blade area muscles were sore from ski pole planting. Yesterday I did not want to get up at all, much less go to work as I did. In the morning I was moving around rigidly like an old man but by the end of the day had only moderate soreness. Then rising this Friday morning such little soreness that I know getting a second ski day in tomorrow morning on Saturday will not be an issue. Likewise when backpacking many who are sore on day 2 find by the third or fourth day, their mountain legs have kicked in and suddenly they are moving around like a chipmunk.
What are your experiences and strategy dealing with over stressing muscles?
www.livestrong.com/article/449573-the-treatment-for-delayed-onset-muscle-soreness/
Snippets:
The soreness that results from DOMS usually sets in 24 to 48 hours after exercise. In addition to pain, DOMS can also present with symptoms that include muscle tenderness, stiffness, loss of strength and swelling...
The pain usually peaks after three to four days and goes away after three to seven days. Stiffness and swelling can last the longest, sometimes not disappearing until 10 days after a workout...
Working out with DOMS will not cause further damage to your body, but it is not recommended. However, working out with an injury will cause further damage so it's important to recognize the difference between the two. Injury will usually have more severe pain than DOMS and will be worse with movement. DOMS will usually go away once your body adjusts to the increased activity, whereas the pain from injury will be worse.
David