Exercise and Body Aches


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     I recently attended an African dancing class; it required a lot of, jumping and exaggerating movements of yours limbs, especially your arms. When I woke up this morning I found that I had pains in my lower back, arms and thighs. I began to wonder why it always hurt after I engage in activities which involve excessive movement, whether it is running, dancing or carrying a heavy load. This, I realized, only occurs 24 hours after I exercise or do another activity. In my search for the answer, this is what I found.

Doctors call this soreness delayed onset muscle soreness (DOMS) or muscle fever. It came to my attention that you would only feel these aches when you move the muscle that was put to work, not when you are resting. The pain is temporary and disappears in about three days. However, i have found that during that time the pain is sometimes unbearable as its intensity constricts much of your movements; my African dancing class is a prime example. I think that at one point or another, you must have experienced pain after exerting yourself in some way.

DOMS is a side effect of exercise induced muscle damage. This occurs when your exercise routine consists mostly of eccentric contraction; it is the lengthening of your muscles through things such as walking or putting something down. When walking your "quadriceps (knee extensors) are active just after heel strike while the knee flexes." When you set an object down "the arm flexors must be active to control the fall of the object." Moreover, when the external force is greater than the internal for the muscle is forced to lengthen. Since the "skeletal muscles are very resistant to stretching" muscle damage occurs.

The other side effect of muscle induced damage is acute muscle soreness which occurs immediately or during vigorous activities. There are three proposed causes of acute muscle soreness: muscle fatigue, chemical build-up in muscle cells and tissue edema. It can appear a minute after the muscle is contracted and disappear two to three minutes or hours after. I have never experienced this so I cannot use myself as an example but someone you know might have.

Muscle soreness is temporary since the more your muscles will adapt to the exercise regime you have for yourself. If the pain continues more than 72 hours after your workout I recommend you go to a doctor. 

6 Comments

Hey, I have the same feeling as you that if I played squash too much, I will get body ache in the next day, Muscle soreness is temporary since the more your muscles will adapt to the exercise regime you have for yourself, feel like the muscle pain. This saying in your blog that "muscle soreness is temporary since the more your muscles will adapt to the exercise regime you have for yourself" reminds me that it is true my muscle pain will not last more than 2 days.I thought I only experienced the DOMS, which is a side effect of exercise induced muscle damage, as well. Though, it is called the damage of muscle, I still think it is not such a bad thing, when I do the same amount of exercise next time, I will not feel the pain as I feel at the first time. Is there a good side to feeling sore? Well, the answer may be yes. As what I found in an article claims that, "because we aim for hypertrophy to have muscle gains, we have to rely on repeat bout effect. Repeat bout effect is when the muscle sends a message to your brain, telling it that it needs protection from these stressors that come from the exercise done. The brain then solves this problem by enabling the muscle to withstand more load and intensity by building up muscle in the body to keep the tears to a minimum. "
For more info__
http://inperfectform.blogspot.com/2011/02/doms-delayed-onset-muscle-soreness.html

I used to think that muscle soreness was the cause of lactic acid build up in the muscles. Well I was wrong, it is actually DOMS, and as this article explains, the lactic acid build up is actually caused during the activity itself, and not the result of the soreness after, contrary to popular belief. The article also mentions that the exact cause of DOMS is still unknown, current knowledge points to actual muscle damage, as you mentioned. Another thing mentioned is the new discovery of anti-inflammatory medication being used the treat the soreness, but I think that is a case where medicine could be attempting to create solution in an area where the body actually does the most good for itself.

I always wondered why my body use to ache after a very good workout. After doing some research i found that there are many factors that can lead to DOMS. Breathing right, eating right, and stretching before a workout can all help to avoid these muscles aches.

http://www.ehow.com/about_5202100_do-muscles-ache-after-exercise_.html

I have experience the same exact thing as you! I played soccer all throughout high school and every year in august before school started we would have two weeks of pre season. This was three hours every day and consisted of running and doing drills and exersizes non-stop. I didn't play soccer over the summer so when I would come back from the fall after my first day of pre season I would be incredibly sore. I remember barely being able to go up a flight of stairs. After a few days the muscles would loosen up and I would be back to feeling normal, but the first three days were always the worst. Likewise, my friend who was a cheerleader in high school recently went to a cheering gym and did her tumbling exercises. She told me later that day that she knew she would be sore the next day- and she was. She could barely get out of bed in the morning because her muscles weren't used to being conditioned like they were when she was cheerleading every day. As an athlete it is something that you know will happen and get used to. If you are a non athlete I can see why this is a shocking experience, but it usually goes away within a few days.

When my mother exercises she often complains about pain sometimes immediately after her workout. This is partly due due by the fact that she suffers from joint pain on a regular basis. Her knees have received numerous injections that reduce the pain she feels since this is only temporary. that's besides the point, but the point I am trying to make is that regardless of her knee pains, she does feel pain at other parts of her body. H, her body has yet to get used to it, despite the fact that she works out on a somewhat regular basis

When my mother exercises she often complains about pain sometimes immediately after her workout. This is partly due due by the fact that she suffers from joint pain on a regular basis. Her knees have received numerous injections that reduce the pain she feels since this is only temporary. that's besides the point, but the point I am trying to make is that regardless of her knee pains, she does feel pain at other parts of her body. H, her body has yet to get used to it, despite the fact that she works out on a somewhat regular basis

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