延遲性肌肉痠痛
延遲性肌肉痠痛（英語：delayed onset muscle soreness，DOMS）是一種運動之後24–72小時出現的肌肉痠痛或不舒適。通常會持續兩至三日。
原因
舊式理論普遍認為該痛症為乳酸積聚所引起，但此說法已經基本被否定。因為也能產生乳酸堆積的肌纖維收縮性運動不會造成延遲性肌肉痠痛[1]；只有肌纖維的伸展性運動才會造成此症。此外，多項對乳酸的研究表明，運動後一小時內乳酸就會降低到正常水平，因此不能在更晚的時候引發疼痛[2]。
近期醫學研究證實真正起因為肌肉伸展時，因為不習慣運動量，肌肉纖維有微細損傷[3]。
另有一種說法是痛症並不是因為肌肉細胞受損，而是肌內強化過程之中細胞膨脹，壓住神經、血管，引致延遲性肌肉痠痛[4][5][6]。
DOMS在1902年被Theodore Hough指出是肌肉斷裂的結果[7]。這些斷裂發生在肌原纖維節在Z軸的顯微病變[1]。被歸因於肌肉拉伸運動（eccentric exercise）時肌肉伸展而增加的張力[8]。這會引起肌動蛋白與肌凝蛋白的橋式交叉（cross-bridge）在鬆弛之前的分離，最終導致剩餘活動的運動單位承受更大的張力[8]。這增加了加重惡化的風險，損害了肌原纖維節。當在這些結構上發生微創傷時，肌肉組織中的痛覺感受器受到刺激引發了痛覺[2]。
另一項對DOMS引發疼痛的解釋是"酶外排"理論。微創傷後，正常存儲於肌漿網的鈣在受損肌肉上蓄積。細胞呼吸作用被抑制，所需的主動運輸鈣回到肌漿網的三磷酸腺苷減慢。累積的鈣激活了蛋白酶與磷脂酶導致肌蛋白分解與變性[9]。這引發了發炎，痛覺是由於積累的組織胺、前列腺素、鉀所致[2][10]。
減輕痛楚
參考文獻
- ^ 1.0 1.1 Armstrong, RB. Mechanisms of exercise-induced delayed onset muscular soreness: a brief review. Medicine and science in sports and exercise. December 1984, 16 (6): 529–38. PMID 6392811. doi:10.1249/00005768-198412000-00002.
- ^ 2.0 2.1 2.2 Cheung, K; Hume, P; Maxwell, L. Delayed onset muscle soreness: treatment strategies and performance factors. Sports medicine (Auckland, N.Z.). 2003, 33 (2): 145–64. PMID 12617692. doi:10.2165/00007256-200333020-00005.
- ^ Roth, S. (2006, January 23). Why does lactic acid build up in muscles? And why does it cause soreness? 網際網路檔案館的存檔，存檔日期2007-10-21. ScientificAmerica.com. Retrieved on July 24, 2006.
- ^ Connolly, D. A., Sayers, S. P. & McHugh, M. P. (2003) Treatment and prevention of delayed onset muscle soreness (abstract.) （頁面存檔備份，存於網際網路檔案館） Journal of Strength Conditioning Research, 17(1):197-208. Retrieved from PubMed.gov on July 24, 2006.
- ^ Szymanski, D. (2003). Recommendations for the avoidance of delayed-onset muscle soreness.[永久失效連結] Strength and Conditioning Journal 23(4): 7–13.
- ^ Ji-Guo, Y. (2003). Re-evaluation of exercise-induced muscle soreness: an immunohistochemical and ultrastructural study. （頁面存檔備份，存於網際網路檔案館） Abstract of unpublished doctoral dessertation, Umeyå Universittet, Sweden. ISBN 91-7305-503-4
- ^ Hough, Theodore. Ergographic studies in muscular soreness. American Journal of Physiology. 1902, 1902 (7): 76–92. doi:10.1080/23267224.1902.10649879.; Hough T. ERGOGRAPHIC STUDIES IN MUSCULAR FATIGUE AND SORENESS. J Boston Soc Med Sci. 1900, 5: 81–92. PMC 2048417
. PMID 19971340.
- ^ 8.0 8.1 Gulick, DT; Kimura, IF; Sitler, M; Paolone, A; Kelly, JD. Various treatment techniques on signs and symptoms of delayed onset muscle soreness. Journal of athletic training. April 1996, 31 (2): 145–52. PMC 1318445 . PMID 16558388.
- ^ Stauber, WT. Eccentric action of muscles: physiology, injury, and adaptation. Exercise and sport sciences reviews. 1989, 17: 157–85. PMID 2676546. doi:10.1249/00003677-198900170-00008.
- ^ Armstrong, RB. Initial events in exercise-induced muscular injury. Medicine and science in sports and exercise. August 1990, 22 (4): 429–35. PMID 2205778. doi:10.1249/00005768-199008000-00002.
- ^ Kennealy, D. (2002, November). Lets not throw the baby out with the bath water!! 網際網路檔案館的存檔，存檔日期2005-09-07. UK Athletics - Sports Sceince Panel Articles. Retreived on July 26, 2006.
- ^ Quinn, E. (n.d.). Stretching - What the research shows. （頁面存檔備份，存於網際網路檔案館） About Health & Fitness - Sports Medicine. Retrieved on July 26, 2006.
- ^ Knudson, D. Stretch after the match, not before. 網際網路檔案館的存檔，存檔日期2007-07-07. Coaches' infoservice. Retreived on July 26, 2006.
外部連結
- 'Early events in stretch-induced muscle damage' （頁面存檔備份，存於網際網路檔案館）
- Delayed onset muscle soreness (D.O.M.S.) - Pain after exercise （頁面存檔備份，存於網際網路檔案館）
- Delayed-onset muscle soreness - Work out now, pay later? （頁面存檔備份，存於網際網路檔案館）
- Delayed onset muscle soreness exercises - How to avoid delayed onset muscle soreness (the dreaded DOMS)