Delayed Onset Muscle Soreness: Masgulha-keun

By: Mujuthaba

Theodore Hough in 1904 wrote about the delayed painful response that developed after an untrained skeletal muscle was introduced to an exercise. This was named Delayed Onset Muscle Soreness (DOMS), or delayed muscle soreness in plain terms. In Dhivehi its commonly named as ‘masgulha-keun’. This although was a familiar pain to many people starting extensive training programs, up to date no solid answer has been formulated, as to why the delayed muscle soreness occurs 24-48 hours after the exercise.

Due to this uncomfortable episode of pain experienced by athletes most of the research is based on various cures for the post-training pain. Delayed muscle soreness has been known to be created due to the lengthening phase of a muscle contraction (eg: effect of a lowering action on the biceps during biceps curl) rather than the shortening phase (eg: effect of a lifting action on the biceps during biceps curl).

Previously lactic acid was blamed for delayed muscle soreness after exercise. Lactic acid is an end product of extensive physical activity, and the main reason why we get tired. Research has shown that (excessive amounts of) lactic acid clearance takes place right after exercise, and clears off from the body in 24 hours. This would contradict the fact that delayed muscle soreness is at its peak 48 hours after exercise, as no excessive lactic acid would remain in the body to cause that pain. So lactic acid doesn’t cause delayed muscle soreness.

Lengthening phase of a muscle contraction (eccentric contraction) causes the muscle to stretch, and is known to damage the muscle at a microscopic level. Biopsies (surgical removal of muscle fiber to study the fiber) and electron microscopy taken after an eccentric phase exercise has demonstrated that there in fact is extensive muscle damage due to this type of training. Since delayed muscle soreness is created overall by eccentric contractions, researchers had linked delayed muscle soreness with inflammation. Inflammation in Dhivehi is termed as ‘dhulhavun’, but since the scale of this is very small, the ‘dhulha’ may not be felt externally as such. Inflammation is the process by which the body reacts to repair any damages to the body. Therefore many researchers headed towards finding more answers connecting delayed muscle soreness to inflammation.

Many conventional methods have been studied to relieve ‘the inflammation’, with no actual effect on delayed muscle soreness. One such study, which was done using cold water immersions to relieve inflammation which did not have an effect on exercise induced delayed muscle soreness. Although some of the studies have shown that there in fact is a relationship with inflammation and eccentric contraction muscle damage.

The other method of explaining delayed muscle soreness is the affect of free radicals on muscles during exercise. The free radicals are byproducts of extensive training and stress. Most notably free radicals are linked to aging. These free radicals are said to increase in number during exercise to create muscle damage at extensive levels. Although, similar to the effect of anti-inflammatory drugs in preventing delayed muscle soreness, there is little effect on delayed muscle soreness from anti-oxidants such as vitamin-C and some fruit juices.

Further methods for reducing muscle soreness

There have been further studies done using various other means and methods. Most of the methods and means used had negative effects on muscle soreness. Such methods include using sensory-level high-volt pulsed electrical current on the muscles, dietary intake of carbohydrates before exercise, static magnetic therapy and combining aqua exercises in training. Neutral effects have also been shown in studies. One such study has been done on effect of massage or soft tissue therapy, with positive and negative effects on muscle soreness. Other studies with positive outcomes have been done, such as studies on hydration during exercise, yoga, protease or protein supplementation and vibration training before exercise.

Muscle soreness after training has been highlights of many researchers as it creates a lot of discomfort in professional athletes, as well as people starting exercise programs for the first time. Research still continues towards opening new doors into further research in this area. For the time being, I would say it is a response by the body to adapt to the new training. Therefore let the muscle get its rest for the three days of delayed muscle soreness that you experience.

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