遲發性肌肉痛
遲發性肌肉痛（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
編輯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遲發性肌肉痛[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]。這引發了炎症，痛覺是由於積累的組胺、前列腺素、鉀所致[2][10]。
減輕痛楚
編輯參考文獻
編輯- ^ 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 （頁面存檔備份，存於網際網路檔案館） Abstract of unpublished doctoral dessertation, Umeyå Universittet, Sweden.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
編輯- '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)