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Running head: Case Study 4
Case Study 4
Harmonie Dupree
EXCS 510-D02
Liberty University
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Case Study 4
Sara is experiencing delayed onset muscle soreness. Delayed onset muscle soreness or
DOMS, is the pain and stiffness that is felt in the muscles, this occurs anywhere between
twenty-four to seventy-two hours after the exercise. DOMS is caused by tiny tears in your
muscle fibers, when this happens your body reacts to this damage by increasing
inflammation that leads to muscle soreness (Olson, 2019). DOMS is mostly triggered by
eccentric exercises but can be caused by any type. For example, lifting weights doing a
bicep curl is considered an eccentric exercise because of how your muscle tenses up while
straightening it (Olson, 2019).
The effect of DOMS can result in structural damage to the muscle, damage to the
membrane as well as damage to the sarcoplasmic reticulum. When damage to the
sarcoplasmic reticulum occurs, calcium leaks out and builds up in the mitochondria
prohibiting the production of ATP (Powers & Howley, Chapter Twenty-One: Training for
Performance, 2018). Calcium build up not only prohibits the production of ATP but also
activate enzymes that breakdown cellular protein. The combination of the membrane damage
and the breakdown of muscle proteins leads to inflammatory process this also leads to the
increase in prostaglandins and histamine production as well as production of free radicals
(Powers & Howley, Chapter Twenty-One: Training for Performance, 2018). The pain in the
muscles that are felt by the athlete occurs when accumulation of the histamines and edema
surrounds the muscle fibers and stimulates the free nerve endings.
It is important for Sara to know that she is not experiencing hyperplasia and the
difference between hyperplasia and DOMS. Fiber hyperplasia occurs when muscle fibers
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Case Study 4
split in half during an intense weight training exercise (Powers & Howley, Chapter
Thirteen, 2018). When hyperplasia occurs the fibers that were split in half increases to the
size of the fibers they came from. According to studies completed there has been evidence
that resistance training increases muscle size in animals however is has been difficult to
develop an idea of whether this can occur in humans. However, it has been studies that
most often an increase in muscle size after a resistance training exercise is caused by
hypertrophy (Powers & Howley, Chapter Thirteen, 2018).
While treating DOMS with home remedies and over the counter medicines, Sara
should know when to seek medical attention as well. Home remedies for DOMS can include
massaging the areas in which the muscle groups were mostly used (Olson, 2019). It has
been shown in several studies that receiving a massage between twenty-four and seventy-
two hours after exercising helps to reduce the soreness. Cold baths are useful as well but if
Sara would rather prefer warm water that would suffice to lessen the intensity of the
soreness. Over the counter solutions can include menthol based topical analgesics like
bengay or icy hot patches. If Sara starts to experience her symptoms lasting for more than
seven days, her urine starts to become dark, or she starts experiencing severe swelling in
her arms or legs she should seek medical attention immediately (Olson, 2019).
Although anyone can experience DOMS, whether you are a beginner to exercise or you have
been exercising regularly, there are ways to lessen the intensity of DOMS (Olson, 2019). When
exercising in hot weather it is recommended that an individual stay hydrated, studies have
shown individuals who have a higher water intake before, during and after
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Case Study 4
exercising have a decreased risk of muscle soreness compared to individuals who do not
drank water. It is also suggested that an individual spend at least five to ten minutes
warming up before an exercise by doing dynamic stretching exercises like high kicks, jump
squats, or jump lunges (Olson, 2019).
Taking at least twenty minutes to cool down after completing an exercise can help
with the intensity of DOMS as well. Cool down could be a low intensity exercise such as
walking or cycling, please be mindful to include static stretching activities such as shoulder
stretches, hamstring stretches, or calf stretches depending on the type of intense exercise
you are doing (Olson, 2019). Static stretching is helpful when trying to increase flexibility in
your muscles and joints however, it will not decrease symptoms of DOMS. The most
important way to decrease the impact of DOMS is to be mindful of your exercise intensity.
For an individual who is just beginning to exercise regularly you should be mindful of your
limits while exercising, don’t over work yourself, take your time and introduce a higher
intensity only once you feel as though you are comfortable and are no longer benefiting
from the lower intensity exercise (Olson, 2019).
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Bibliography
Olson, G. (2019, June 25). What is Delayed Onset Muscle Sorness and What Can You do
About It. Retrieved from healthline.com: https://www.healthline.com/health/doms
Powers, S. K., & Howley, E. T. (2018). Chapter Thirteen. In Exercise Physiology: Theory and
Applications to Fitness and Performance (p. 317). New York: McGraw Hill Education.
Powers, S. K., & Howley, E. T. (2018). Chapter Twenty-One: Training for Performance. In
Exercise Physiology: Theory and Applications to Fitness and Performance (pp. 480-506).
New York: McGraw Hill Education.
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