EXS 510
Case Study Essay Question #2: Movement Assignment
After working out with Tommy, Sara came to me complaining about severe muscle soreness 24-
72 hours post training session. I feel the need to explain to her what is going on, so she doesn’t fire
Tommy for making her too sore. An issue that countless personal trainers have experienced because
their clients never totally realized what they signed up for. This one’s for you Tommy.
What Sara is experiencing is called DOMS, or Delayed Onset Muscle Soreness. This can appear
24-48 hours after strenuous or unaccustomed exercise. This is actually quite common for inexperienced
novice exercisers and sometimes even long-time athletes.
There have been countless differing theories as to what could be the primary cause of DOMS.
Differing theories would claim that DOMS is a product of lactic acid build up within muscle tissue, or that
DOMS is created via muscle spasms, or that what Sara could be experiencing is torn muscle connective
tissue. Although much of these theories have since been debunked, the most present research would
say that the occurrence of DOMS is due to “tissue injury cause by excessive mechanical force exerted
upon muscle and connective tissue resulting in microtrauma to these tissues” (Powers, et al 2020). The
evidence found to support this current viewpoint comes from research and studies that used electron
micrographs that were taken of muscles suffering from DOMS, these electron micrographs showed micro
tears within the muscle fibers.
Now there’s still no clear-cut answer to how DOMS occurs, although I agree with the current
viewpoints on DOMS. But what we currently know is that DOMS occurs in the following manner. “1.
Strenuous muscle contractions, especially eccentric contractions result in structural damage in muscle. 2.
Membrane damage occurs, including damage to the membranes of the sarcoplasmic reticulum. 3.
Calcium leaks out of the sarcoplasmic reticulum and collects in the mitochondria, which inhibits ATP
production. 4. The build up of calcium also activates enzymes, which degrade cellular proteins including
contractile proteins. 5. Membrane damage combines with a breakdown of muscle proteins and results in
an inflammatory process which includes an increase in prostaglandins/ histamine production and
production of free radicals. 6. Lastly the accumulation of histamines and edema surrounding muscle
fibers stimulates free nerve endings (pain receptors), which results in sensations of pain within the
muscle” (Powers, et al 2020).
“But I heard the other day on the Joe Rogan Podcast that DOMS is actually caused by
hyperplasia, you know; the increase of numbers of muscle fibers due to resistance training” (Sara, et al
2020). No Sara, no. DOMS can not be contributed to hyperplasia because that has only been shown to
occur in animals and has yet to be shown to occur in humans. So, unless Sara is the missing link, I think
it’s safe to say that her soreness is not due to hyperplasia.
Avoiding DOMS is no easy task. Because DOMS occurs most frequently following intense exercise
in muscles that are unfamiliar of that movement, intensity, or both. It also appears that the eccentric
portion of these movements increases the risk of developing DOMS, especially when compared to the
concentric phase of any movement. However, there are some tips Sara can use to help decrease the
severity of her muscle soreness. “General recommendations for the avoidance of DOMS is to slowly
begin a specific exercise during the first five to ten sessions. This pattern of slow progression allows the
exercised muscles to adapt to the exercise stress and therefore reduce the severity of DOMS” (Powers, et
al 2020). Sara could also use the classic RICE method. RICE stands for Rest, Ice, Compression, and
Elevation. This method can aid in reducing inflammation and swelling of the effected areas, this in turn
can reduce pain and accelerate the healing process. Sara could also take NSAIDS, or Non-Steroidal Anti-
Inflammatory Drugs. These can aid in reducing pain within the effected areas. If Sara doesn’t want to
take NSAIDS, whether its because she doesn’t like taking drugs, or it goes against the rules in her sport.
She can also wear compression garments while she trains. There are claims from companies that by
wearing these compression garments, you can actually flush the lactic acid build up out of your muscles
and in turn increase performance and decrease soreness and recovery time.
In summary, DOMS is common in novice exercisers under unfamiliar stimulus. DOMS cannot be
cause by hyperplasia as this does not occur in humans. To decrease the severity of DOMS we can slowly
build up the stimulus of an unfamiliar exercise over five to ten sessions. We can also wear compression
garments, take NSAIDS, or even exercise the RICE method.
References
Powers, S. K. (2020). Exercise Physiology: Theory and Application to Fitness and Performance (11th
Edition). McGraw-Hill Higher Education (US). https://mbsdirect.vitalsource.com/books/9781260813562
EXS 510
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