Austin Cooper
Case Study 4
ExSc 510
Advanced Exercise Physiology
Regarding the soreness Sarah is experiencing a few days after her workout sessions, is
the phenomenon known as DOMS, or delayed onset muscular soreness. Most notably to be
experienced 24-48 hours after exercise, however, has been seen to last even up to 72 hours later
after a vigorous or unaccustomed exercise bout. (Powers & Howley, 2018). Research shows that
DOMS is primarily caused by the result from the eccentric(lengthening) action that takes place
during exercise, that causes (microtears) or structural damage to muscle fibers. When the muscle
fiber becomes damaged there is a rush of fluid which causes edema to the region of the muscle.
The fluid here, can put pressure on the fibers nerve senses and cause an individual to
experience more pain or tenderness. The soreness is also related to an enzyme released during
exercise (Protease) which helps in the catabolism of damaged muscle fibers can begin to become
overactive. Hence, this over activeness can begin to breakdown fibers that should be saved by
the body but not in time enough. The inflammation response happens because of the membrane
damage and the breakdown of muscle protein. (Liberty University, 2020)
Another contributing factor of DOMS is an interruption that delays the oxidative
phosphorylation process from calcium ions leaking out of the sarcoplasmic reticulum which
ultimately impacts the production of ATP. When the production of ATP is affected this can
impact the body’s ability to produce an efficient amount of ATP that is necessary to save the
muscle fibers which can cause fibers to die ( Liberty University, Strength Training
Considerations, 2017). The loss of muscle fibers is what also contributes to muscle soreness as
well as the accumulation of histamines and edema that surround the muscle fibers causing the
free nerve endings to be stimulated (Powers & Howley, 2018)
The soreness Sara is feeling is not a result from hyperplasia of muscle fibers, because
hyperplasia is when the muscle fibers split in half during weight training. As a result, the half of
muscle fiber will increase in size thus creating hyperplasia. Therefore, Sara’s soreness is not
related to Hyperplasia.
Sara can reduce the effects of DOMS; by starting to train with a specific exercise at a low
intensity while increasing and making slow progressions. The slow progression of overload will
allow the muscles to adapt to the stress that training and exercising can put on the muscle to
reduce the “incidence or severity” of DOMS (Powers & Howley, 2018). Another component to
reducing muscle soreness is by decreasing the eccentric part of the muscle action during an
exercise or training. In doing so, it will allow any chance of microtears occurring to decrease. An
innovative approach that only some should use is to start training at high intensities which will
cause muscle soreness to occur at a more acute level allowing their bodies to adjust to the
training and exercises. Ultimately, this allows the individual’s body to become accustomed to the
feeling of the pain making it feel not as severe. (Liberty University, 2020). It is important to note
that, muscle soreness is a relatively safe and beneficial effect of strength training, it is an
adaptive process and stressor that forces your body to change and become stronger. If someone
