Muscle soreness, supplementation and inflamation

Here are a few studies looking at ways to decrease muscle soreness and potentially increase perofrmance along with the role of inflammation.
Enjoy!

Do you need to induce muscle damage for growth?


Liquid carbohydrate/essential amino acid ingestion during a short-term bout of resistance exercise suppresses myofibrillar protein degradation.

The effect of a carbohydrate and protein supplement on resistance exercise performance, hormonal response, and muscle damage.

Effect of carbohydrate intake during recovery from eccentric exercise on interleukin-6 and muscle-damage markers.

Changes in inflammatory mediators following eccentric exercise of the elbow flexors.

Systemic inflammatory response to exhaustive exercise. Cytokine kinetics.

A Random Rant on SAID, Overload, DOMS, and more

Just some random thoughts that are running around in my head. I am off to the local NSCA (National Strength and Conditioning Association) conference this weekend and then buried in research/exams, etc for awhile.

Pretty scary that I am giving you a snapshot of what goes on in there--yikes! You can thank Aaron S for the prompting of this rant. Check out the link to his blog on the upper right here--great stuff.

Overload and SAID are NOT the same although similar.

I took a whole class on aerospace physiology once and it was great! Bone loss in space is one of the biggest issue for long term space travel. The study I looked at showed that russians who were in space a long time, years out while back on earth still have less bone mass (BMD) than before their trip.

The body only has a SENSATION of DOMS. As you know, pain levels vary across the board to the same stimulus--so it is a poor indicator at best of performance. In a lab they can pull enzymes like CK, etc to actual monitor muscle damage for the purpose of studies since they know only using a VAS for pain is not the best.

Interesting to note that someone with severe DOMS and high amounts of pain moves like dog poo. Hmmmmmm. They tend to move like chronic pain patients or even worse. I don't think that is the goal.

Louie (at Westside Barbell) is the man, and if strength is your main goal (ala Westside) than you need a ton of SAID practice and a crap load of frequency. The trick is that they don't play nice together (lots of heavy max lifts=no good). They know that eccentrics take too long to recover from (limit frequency) and are not as directly specific to their needs. Instead of ONLY trying to focus on recover, they do the intelligent thing and limit exposure to eccentric work in the first place.

I have looked at some newer research and I think that some DOMS or muscle damage is needed for hypertrophy, but even then I don't think DOMS should be the GOAL. There is a role for them in injury reduction/ploys too since you want to DECELERATE the force as quickly as possible and that requires large eccentric forces by the muscle, tendons, joints, etc. .

I did listen to Mark Verstegen's talks on Recovery (from the Fit Xpo) recently and it was pretty good. I wonder about ice baths all the time though and me thinks it is specific to each person's NS (nervous system). I did some informal testing awhile back on ice/heat for injuries on a few people and I could never predict which would help. Usually the athlete already knew if they were not brainwashed. Ask "Did heat or ice feel better?" and they can normally tell you. Another option is simple ROM testing while using ice or heat.

Any comments, let me know.
Rock on

Misc Studies related to DOMS

This one wraps up a short series related to new and cool studies on Delayed Onset Muscle Sorenes (DOMS). Be sure to check out

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

and

Research Update--Changes due to eccentric exercise

Enjoy!

Misc Studies related to DOMS

Neutralization of muscle tumour necrosis factor alpha does not attenuate exercise-induced muscle pain but does improve muscle strength in healthy male volunteers

Authors: Rice,T.L.; Chantler,I.; Loram,L.C.
Source: Br.J.Sports Med.,

Conclusion: "TNF-alpha (Tumour Necrosis Factor) does not affect muscle soreness associated with unaccustomed exercise, but may improve the recovery of muscle function."

Muscle pain prophylaxis

Authors: Dudley,G.A.
Source: Inflammopharmacology, 1999, 7, 3, 249-253

Conclusion: "The Future studies need to assess the effect of novel physical activity upon functional capacity as influenced by NSAIDs (non-steroidal AIDs ) in older and/or inactive individuals who seem especially vulnerable to contraction induced muscle fiber injury."

Methods to quantify intermittent exercises

Authors: Desgorces,F.D.; Senegas,X.; Garcia,J.; Decker,L.; Noirez,P.
Source: Appl.Physiol.Nutr.Metab., 2007, 32, 4, 762-769

Conclusion: "So WER (work endurance recovery) can quantify varied intermittent exercises and makes it possible to compare the athletes' TL (Training load). Furthermore, WER (work endurance recovery) can also assist in comparing athlete responses to training programs."

Fear of pain influences outcomes after exercise-induced delayed onset muscle soreness at the shoulder

Authors: George,S.Z.; Dover,G.C.; Fillingim,R.B.
Source: Clin.J.Pain, 2007, 23, 1, 76-84

Conclusion: "With the exception of muscle force production, fear of pain had a consistent influence on shoulder DOMS (Delayed Onset Muscle Soreness) outcomes, even after controlling for pain intensity. This study suggests fear of pain may be a relevant psychologic factor to consider in clinical studies investigating the development and treatment of chronic shoulder pain."

The effect of eccentric exercise on position sense and joint reaction angle of the lower limbs

Authors: Paschalis,V.; Nikolaidis,M.G.; Giakas,G.; Jamurtas,A.Z.; Pappas,A.; Koutedakis,Y.
Source: Muscle Nerve, 2007, 35, 4, 496-503

Conclusion: "The Position sense was impaired only immediately post-exercise (probably due to muscle fatigue), whereas impairment of the reaction angle to release persisted up to 3 days post-exercise (probably due to muscle damage). Attenuation of position sense and joint reaction angle of the lower limbs after damaging activities is a serious functional limitation that may lead to an increase risk of injury, particularly in older populations."

Research Update--Changes due to eccentric exercise?

Changes due to eccentric exercise?
Some more studies for you! We know that a great way to create a lot of Delayed Onset Muscle Soreness (DOMS) is by eccentric exercise. Again, I am not recommended that you go out of your way to create muscle damage, but it happens and is probably an important step in the hypertrophy (increase in muscle size) process. Now that does not mean that it is always painful, however. Pain is an interpretation in the brain! Below are some brand new studies to shed some light on what is really going on....

(NOTE--the hyperlinks below are all fixed now!)

Sensory and electromyographic mapping during delayed-onset muscle soreness

Authors: Hedayatpour,N.; Falla,D.; Arendt-Nielsen,L.; Farina,D.
Source: Med.Sci.Sports Exerc., 2008, 40, 2, 326-334

Conclusion: "Novel topographical mapping of both surface EMG (Electromyography) and PPT (Pressure-pain thresholds) of the quadriceps showed site-dependent effects of eccentric exercise, probably attributable to variations in the morphological and architectural characteristics of the muscle fibers. Greater manifestations of DOMS (Delayed Onset Muscle Soreness) in the distal region of the quadriceps may indicate a greater susceptibility of this region to further injury after eccentric exercise."

Effects of neuromuscular electrical stimulation of the knee extensor muscles on muscle soreness and different serum parameters in young male athletes: preliminary data

Authors: Zorn,C.; Szekeres,T.; Keilani,M.; Fialka-Moser,V.; Crevenna,R.
Source: Br.J.Sports Med., 2007, 41, 12, 914-916

Conclusions: "Although the changes of blood parameters measured in the present work correspond to those reported in the literature on eccentric strength training, no delayed onset muscle pain could be detected. Further studies should be carried out, also investigating different stimulation protocols in non-trained healthy subjects and in patients with less muscle mass."

Uniform and prolonged changes in blood oxidative stress after muscle-damaging exercise

Authors: Paschalis,V.; Nikolaidis,M.G.; Fatouros,I.G.; Giakas,G.; Koutedakis,Y.; Karatzaferi,C.; Kouretas,D.; Jamurtas,A.Z.
Source: In Vivo, 2007, 21, 5, 877-883

Conclusion: "We believe that muscle-damaging exercise should be viewed as a different challenge compared to non-muscle-damaging exercise with regard to its effects on blood oxidative stress."

Adaptive changes in motor control of rhythmic movement after maximal eccentric actions

Authors: Bottas,R.; Nicol,C.; Komi,P.V.; Linnamo,V.
Source: J.Electromyogr.Kinesiol.

Conclusion: "The present results emphasize the capacity of the neuromuscular system to compensate for prolonged eccentric-induced contractile failure by optimizing antagonistic muscles coordination in a demanding rhythmic task. The underlying compensatory mechanisms could be related to increased sensitization of small diameter muscle nerve endings."

Decreased blood oxidative stress after repeated muscle-damaging exercise

Authors: Nikolaidis,M.G.; Paschalis,V.; Giakas,G.; Fatouros,I.G.; Koutedakis,Y.; Kouretas,D.; Jamurtas,A.Z.
Source: Med.Sci.Sports Exerc., 2007, 39, 7, 1080-1089

Conclusion: "A repeated bout of lengthening contractions attenuated muscle damage and blood oxidative stress compared with the first bout."

Myofibre damage in human skeletal muscle: effects of electrical stimulation versus voluntary contraction

Authors: Crameri,R.M.; Aagaard,P.; Qvortrup,K.; Langberg,H.; Olesen,J.; Kjaer,M.
Source: J.Physiol., 2007, 583, Pt 1, 365-380

Conclusion: "The present study demonstrates that in human muscle, the delayed onset of muscle soreness was not significantly different between the two treatments despite marked differences in intramuscular histological markers, in particular myofibre proteins and satellite cell markers. An increase in tenascin C expression in the midbelly of the skeletal muscle in both legs provides further evidence of a potential role for the extra cellular matrix in the phenomenon of delayed onset of muscle soreness."

Changes in serum cytokines after repeated bouts of downhill running

Authors: Smith,L.L.; McKune,A.J.; Semple,S.J.; Sibanda,E.; Steel,H.; Anderson,R.
Source: Appl.Physiol.Nutr.Metab., 2007, 32, 2, 233-240

Conclusion: "The pro-inflammatory macrophage inflammatory factor-1beta (MIF-1beta) was 18% higher during the 12 h after RUN2. The overall cytokine profile suggests a slight reduction in systemic inflammation after RUN2."

Quantifying delayed-onset muscle soreness: a comparison of unidimensional and multidimensional instrumentation

Authors: Cleather,D.J.; Guthrie,S.R.
Source: J.Sports Sci., 2007, 25, 8, 845-850

Conclusion: "So the findings may be of use to researchers and sports medicine professionals in their deliberations about which instrumentation to use in quantifying DOMS (Delayed Onset Muscle Soreness) and in distinguishing such pain from other, potentially more serious, musculoskeletal damage."

Delayed onset muscle soreness does not alter O2 uptake kinetics during heavy-intensity cycling in humans

Authors: Schneider,D.A.; Berwick,J.P.; Sabapathy,S.; Minahan,C.L.
Source: Int.J.Sports Med., 2007, 28, 7, 550-556

Conclusion: "The change in blood lactate concentration from rest to end-exercise was significantly greater during exercise performed with DOMS (Delayed Onset Muscle Soreness). Eccentric exercise causing a moderate degree of DOMS (Delayed Onset Muscle Soreness) does not appear to impact upon the mechanisms mediating phase II or the slow component of O2 uptake kinetics."

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."