yap..uncle is back into this forum..perhaps to explain on the art and science of this post-race soreness after a day or two?
it has been common that soreness is on the microscopic "tears" in the muscles..but this does not explain why the pain peak 24 to 48 hours after hard running like an AHM race?
but, from another sports science interpretation, it's the repair process, rather than the damage, this could cause pain in the day or two after hard workout like a race..the body sends cells called neutrophils and macrophages to clear out the damaged tissue and mobilises a host of other types of cells to begin the rebuilding process..hence the outer membrances of nearby muscle cells get damaged in the process, allowing fluid to rush in and cause the muscles to swell..meanwhile, another substance called bradykinin is released by the damaged muscle, which, after a delay of about 1 hours, causes an increase in levels of "nerve growth factor" that lasts for about two days..and this "nerve growth factor "is associated with chronic pain condition, makes your nerve endings more sensitive-so that any movement of your inflamed muscles presses against these hypersensitive nerves and causes pain..
in summary..it has been suggested that nerve sensitivity caused by bradykinin explains the "delayled-onset muscle soreness" or DOMS..and all have raced after AHM or even hard running for newbies shall have this DOMS..
so, many will wonder, can we "undamage" the muscles..like lotions, creams, or even pills..the answer is none..because this is a repair process..at cellular level...see sinshai (chinese sports doc)..also no use..because..a natural rest and recovery takes place..some recover faster (like uncle..uncle shall share secrets after this), some will take longer..
so, how to "repair" DOMS..actually the good news is once the repair process is done (repair of damaged muscle), muscle will come back stronger..
now on the art of explanation for endurance running..in training, if can have enough "microscopic damage" to stimulate adaptation, without doing so much damage..the only way will be to weed out the weak muscle fibers (the ones that always get sored easily) in the long run..and later..less and less susceptible to DOMS..so that in future, you don't have to suffer the full effects of DOMS like a hard race in AHM to get this protective effect..just plan to a little moderation of DOMS when planning in your next endurance training program..
let uncle shares secret..even dr mok also did share before..downhill running..why..this one shall have DOMS..involves "eccentric" muscle contractions..meaning muscle is trying to shorten but is being forced by an external load to lengthen..how about this way..trying to lower the weights while in a biceps curl for those that do resistance training.. or how about this one..when you run downhill..you must "brake"..that braking muscle is your quadriceps (front upper leg)..and what happens to the hamstring..the opposite of your quadriceps..hope you can visualise..biceps of legs..
and bro manta..skiing also works..downhill even better..and thanks for contributing..skiing has the most endurance training benefits..but here..no high mountain..hot like hell..even motivation is low with such weather condition with haze some more.. but go gym..get any machines that promote skiing..or recently at ECP tracks..see some actually skiing-rollers, mostly non-locals..but better if can ski without the rollers..on slopes with grass or artificial turf..
as for foam rollers..stretching using yoga..Pilates..compression wear..simply pain relieving..simply make DOMS less painful experience for a day or two while "muscle repair" is in process..naturally, DOMS will surely go away..as for cold bath..if it has therapeutic effect to enhance the process of repair or healing why not..maybe by a day..is worth considering..since many endurance or ultra types say it works..uncle rather cold bath in beer..drunk..zzzZZZ..complete rest and recovery.
but, importantly, how to progress from this DOMS.. make use of this knowledge, to have lesser DOMS..and for high-performance athletes or runners..at least you know what to do in future training sessions..moderate DOMS sessions..remember to have have proper rest and recovery..and nutrition for muscle building and building of stronger immune system..some may say high intensive interval training..sounds like it..but, not really..keyword is "moderate"..not HIIT..
hope everyone here..run fast, and faster with no injury..and enjoy as well..bye bye..endurance swim <stroke><stroke><stroke> on 2nd day of DOMS without leg-kicking..
Edited by kohpapa, 11 September 2012 - 10:42 AM.
