Post-exercise muscle soreness, otherwise known as delayed onset muscle soreness (DOMS), occurs as a result of mostly eccentric muscular contractions during exercise. It is the eccentric movement that has been theorized to cause most of the microscopic tearing within the fiber of muscle tissue and stimulates the release of an amino acid called hydroxyproline. The hydroxyproline, in turn, is believed to be responsible for the localized nerve ending irritation of exercised muscles one to two days after a strenuous workout session. DOMS should not be confused with the immediate burning sensation during intense exercise caused by the release of lactic acid. The lactic acid, which reduces blood pH of muscle tissue, dissipates almost as quickly as it appears along with any apparent soreness.
If you do incur an acute injury to your muscle tissue or tendon, the body will undergo a three-stage process of repair:
Remember to increase your caloric intake and eat more protein as this will speed the injury recovery process. Be sure to avoid trans fats, omega-6 vegetable oil and saturated fats as these have a tendency to encourage inflammation. Instead, eat more monounsaturated fats (e.g., olive oil), omega-3 fats (e.g., fish oil) and polyunsaturated fats to limit inflammation. In addition, consider supplementing with vitamin A and C as these micronutrients stimulate collagen synthesis and lymphocyte activity. The minerals copper (i.e., increases red blood cell count and elastin repair) and zinc (stimulates wound healing) are also recommended.
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."
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I'm a personal trainer who loves to help others fulfill their health and fitness goals. I consider myself a bodybuilder in that I live the lifestyle of eating healthy food, working out regularly, and sculpting my body.