遲發性肌肉痛

遲發性肌肉痛(英語:delayed onset muscle sorenessDOMS)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

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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英語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英語motor units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英語microtrauma時,肌肉組織中的痛覺感受器英語nociceptor受到刺激引發了痛覺[2]

另一項對DOMS引發疼痛的解釋是"外排英語Efflux (microbiology)"理論。微創傷後,正常存儲於肌漿網在受損肌肉上蓄積。細胞呼吸作用被抑制,所需的主動運輸鈣回到肌漿網三磷酸腺苷減慢。累積的鈣激活了蛋白酶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所致[2][10]

減輕痛楚

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  1. 熱身運動及拉筋[11][12][13]
  2. 止痛藥,例如阿士匹靈
  3. 任何適當增加痛處血流量的措施。

參考文獻

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  1. ^ 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. ^ 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. 
  3. ^ Roth, S. (2006, January 23). Why does lactic acid build up in muscles? And why does it cause soreness? 網際網路檔案館存檔,存檔日期2007-10-21. ScientificAmerica.com. Retrieved on July 24, 2006.
  4. ^ 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.
  5. ^ 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.
  6. ^ 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of exercise-induced muscle soreness: an immunohistochemical and ultrastructural study.頁面存檔備份,存於網際網路檔案館) Abstract of unpublished doctoral dessertation, Umeyå Universittet, Sweden.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
  7. ^ 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. ^ 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. 
  9. ^ 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. 
  10. ^ 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. 
  11. ^ Kennealy, D. (2002, November). Lets not throw the baby out with the bath water!! 網際網路檔案館存檔,存檔日期2005-09-07. UK Athletics - Sports Sceince Panel Articles. Retreived on July 26, 2006.
  12. ^ 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.
  13. ^ Knudson, D. Stretch after the match, not before. 網際網路檔案館存檔,存檔日期2007-07-07. Coaches' infoservice. Retreived on July 26, 2006.

外部連結

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