The Lactic Acid Myth

DOMS or Delayed Onset Muscle Soreness is a term that describes the muscle soreness experienced 36-48 hours after any significant increase in effort, range or duration of effort. According to Lloyd Mills it is a multi dimensional problem. The Four Main causes for DOMS: 1st Hyaluronic acid built becomes a tissue and joint irritant and stays in the joint until the joint is compressed and moved again. 2nd Metabolic Creatinine build up. It takes 72 hours for Creatinine to be urinated out and during this time the body has lessenergy or ATP deficiency to repair tissue, causing a nutritional deficiency. 3rdProprioception adaptation of the nervous system from low intensity to high intensity. We tell the body to do an intense activity and it resets the intentions of the nervous system preparing the body to do the activity again in the future. When the muscles don't get the same stimulus the muscles begin to get less stimulus and is unable to repair and organize or create homeostasis of the tissue 4th MicroTrauma- Overuse of muscle fibers can damage contractile fibers. This stimulates repair process that tells the cells to have a little inflammatory process, irritating nerves even more.

How to Avoid DOMS: 1st Do a good warm-up and ROM every 3-4 hours for 72 hours after an intense workout. 2nd Make sure there are no nutritional issues that relate to poor circulations, blood sugar levels, medication side effects or mineral deficits.