Thursday, March 27, 2008

Research Update Part 1-Techniques to reduce delayed-onset muscle soreness

Have you ever wondered how you can increase your ability to recover from a hard training session? Does contrast therapy work? Stretching? Supplements?

Below are some brand new, cutting edge studies on ways to possibly reduced DOMS (delayed onset muscle soreness)--you know, that feeling you get after starting a new training program or doing a new exercise. Usually it peaks within 24-48 hours afterwards.

I don't think your goal should be to actively seak out muscle soreness per say; but your goal should be to keep increasing your performance in the gym each time. A simple way is to

1) add more weight

2) add more reps

3) add more sets

4) more sets and more reps = more volume (work done)

5) increase the density (amount of work done in a set period of time).

Most people only focus on #1.

Here are the studies! Any questions, let me know.

Rock on

Mike N

Techniques to reduce delayed-onset muscle soreness

Elimination of delayed-onset muscle soreness by pre-resistance cardioacceleration before each set

Authors: Davis,W.J.; Wood,D.T.; Andrews,R.G.; Elkind,L.M.; Davis,W.B.
Source: J.Strength Cond Res., 2008, 22, 1, 212-225

Conclusion: "Aerobic cardioacceleration immediately before each set of resistance exercises therefore rapidly eliminates DOMS (Delayed Onset Muscle Soreness) during vigorous progressive resistance training in athletes."

Effect of hydrotherapy on the signs and symptoms of delayed onset muscle soreness

Authors: Vaile,J.; Halson,S.; Gill,N.; Dawson,B.
Source: Eur.J.Appl.Physiol., 2008, 102, 4, 447-455

Conclusion: "Overall, CWI (Cold Water Immersion) and CWT (Cold Water Therapy) were found to be effective in reducing the physiological and functional deficits associated with DOMS (Delayed Onset Muscle Soreness), including improved recovery of isometric force and dynamic power and a reduction in localised oedema. While HWI (Hot Water Immersion) was effective in the recovery of isometric force, it was ineffective for recovery of all other markers compared to PAS. (Passive Recovery)"

Ice-water immersion and delayed-onset muscle soreness: a randomised controlled trial

Authors: Sellwood,K.L.; Brukner,P.; Williams,D.; Nicol,A.; Hinman,R.
Source: Br.J.Sports Med., 2007, 41, 6, 392-397

Conclusion: "The protocol of ice-water immersion used in this study was ineffectual in minimising markers of DOMS (Delayed Onset Muscle Soreness) in untrained individuals. This study challenges the wide use of this intervention as a recovery strategy by athletes."

Stretching to prevent or reduce muscle soreness after exercise

Authors: Herbert,R.D.; de Noronha,M.
Source: Cochrane Database Syst.Rev., 2007, (4), 4, CD004577

Conclusion: "The evidence derived from mainly laboratory-based studies of stretching indicate that muscle stretching does not reduce delayed-onset muscle soreness in young healthy adults."

A light load eccentric exercise confers protection against a subsequent bout of more demanding eccentric exercise

Authors: Lavender,A.P.; Nosaka,K.
Source: J.Sci.Med.Sport,

Conclusion: "The results suggest that the 10% ECC (Eccentric Exercise) induced some protection against a subsequent bout of 40% ECC (Eccentric Exercise) performed 2 days later. It appears that the light eccentric exercise preconditioned the muscles for exposure to the subsequent damaging eccentric exercise bout."

Effects of a protease supplement on eccentric exercise-induced markers of delayed-onset muscle soreness and muscle damage

Authors: Beck,T.W.; Housh,T.J.; Johnson,G.O.; Schmidt,R.J.; Housh,D.J.; Coburn,J.W.; Malek,M.H.; Mielke,M.
Source: J.Strength Cond Res., 2007, 21, 3, 661-667

Conclusion: "The findings provided initial evidence that the protease supplement may be useful for reducing strength loss immediately after eccentric exercise and for aiding in short-term strength recovery. The protease supplement had no effect, however, on the perception of pain associated with DOMS (Delayed Onset Muscle Soreness) or the blood markers of muscle damage."

The effect of contrast water therapy on symptoms of delayed onset muscle soreness

Authors: Vaile,J.M.; Gill,N.D.; Blazevich,A.J.
Source: J.Strength Cond Res., 2007, 21, 3, 697-702

Conclusion: "The CWT (Cold Water Therapy) seems to be effective in reducing and improving the recovery of functional deficiencies that result from DOMS (Delayed Onset Muscle Soreness), as opposed to passive recovery."

Effect of NSAID on muscle injury and oxidative stress

Authors: McAnulty,S.; McAnulty,L.; Nieman,D.; Morrow,J.; Dumke,C.; Henson,D.
Source: Int.J.Sports Med., 2007, 28, 11, 909-915

Conclusion: "The findings indicate caution should be used when consuming nonsteroidal anti-inflammatory drugs during ultra distance events."

Warm-up reduces delayed onset muscle soreness but cool-down does not: a randomised controlled trial

Authors: Law,R.Y.; Herbert,R.D.
Source: Aust.J.Physiother., 2007, 53, 2, 91-95

Conclusion: "Warm-up performed immediately prior to unaccustomed eccentric exercise produces small reductions in delayed-onset muscle soreness but cool-down performed after exercise does not."

Curcumin effects on inflammation and performance recovery following eccentric exercise-induced muscle damage

Authors: Davis,J.M.; Murphy,E.A.; Carmichael,M.D.; Zielinski,M.R.; Groschwitz,C.M.; Brown,A.S.; Gangemi,J.D.; Ghaffar,A.; Mayer,E.P.
Source: Am.J.Physiol.Regul.Integr.Comp.Physiol., 2007, 292, 6, R2168-73

Conclusion: "The results support the hypothesis that curcumin can reduce inflammation and offset some of the performance deficits associated with eccentric exercise-induced muscle damage."