Delayed Onset Muscle Soreness

 What is DOMS?

Delayed onset muscle soreness (DOMS) also known as 'muscle fever', is a sore, aching, painful feeling in the muscles after unfamiliar or unaccustomed intense exercise. This soreness is thought to result from temporary muscle damage and inflammation, commonly triggered by eccentric exercises. Implementing recovery strategies after exercises that cause DOMS may be vital, as preventing and managing DOMS, and subsequently recovering from Exercise induced muscle damage (EIMD), are key for restoring muscular strength and performance levels. DOMS is considered a type 1 muscle strain injury, with a pain-free period of 12 to 24 hours and peak soreness between 24 to 72 hours. When we engage in physical activity, our muscle cells experience minor damage. This is a normal process and isn't as harmful as it might seem. Our bodies then repair the muscle fibres, improving them slightly each time, which is how we progressively become fitter and stronger through exercise.

Pathophysiology

Eccentric muscle contractions result in greater disruption to the structural elements of the muscle and connective tissue than concentric exercise, which is why DOMS is more intense with eccentric than concentric forms of activity. This structural disruption has sufficient evidence by histologic studies, electron microscopic examinations and serum enzyme levels which have been carried out over the years.

Eccentric contractions recruit fewer motor units and thus the force generated is distributed over a smaller cross sectional area of the muscle. This increased tension per unit area causes greater injury to the tissue. However, there is still ongoing research to establish a direct causation between the muscle and connective tissue injury to the onset of DOMS.

The onset of muscle soreness following exercise is multifaceted. The pain free period indicates that DOMS isn’t solely due to myofibrillar disruptions but has other underlying causes. The secondary injury model states that after the initial trauma (muscle damage or injury) the inflammatory cascade that follows can induce secondary damage.

Neutrophils and pro-inflammatory macrophages are important in the removal of cell debris through phagocytosis. However, excess production of reactive oxygen species (ROS) by these inflammatory cells can cause collateral damage to healthy cells that were not involved in the initial trauma by means of denaturing the proteins, lipids and nucleic acids that make up those cells.

Prevention

·        Heat and cold therapy

·       Massage

·        Compression garments

·        Active recovery with timely rest: low intensity exercise, stretching, foam rolling, flossing

·        Adequate sleep

·         Staying hydrated

·        Nutrition: Vitamin D, omega-3 fatty acids, branched-chain amino acids (BCAAs), antioxidant supplements

Kinesio Tex Tape - Cutting Methods

 

Kinesio Tex Tape - Principles and Types

 

Introduction:

 Kinesio Taping Method is a therapeutic tool utilised by physical therapists' in all programs and levels of care. The idea of using elastic tape to mimic the therapist's hands was first presented by Dr Kenzo Kase in the 1970s. Since then, it became the modality used in pain management, soft tissue injury, tissues and joints malalignment, oedema, and more. Kinesio Taping Method utilises four types of Kinesio Tex Tapes, each with specific properties designed for use on fragile, sensitive skin or applied with higher tensions. Kinesio Taping Method has also effectively treated animals and two special tapes are used: Kinesio Equine and Kinesio Canine.

Properties:

1. Ability to stretch to 120-140% of its original length

2. Recoil back to the anchor that is applied without stretch

3. Heat-activated adhesive

4. Hypoallergenic dyes that make the tape safe for most users

5. Latex-free

6. Drying time after being wet is about 5-10 minutes

7. Can be worn for several days

Types of Kinesio Tex Tapes:

1. Kinesio Tex Classic: the original tape that received several upgrades over time, the most universal as it can be used for all applications and ideally on healthy skin.

2. Kinesio Tex Performance+: different, looser pattern on the tread, polyester, and cotton blend best for sensitive skin when higher tensions on the tape are desired.

3. Kinesio Tex Gold: special distribution of adhesive allowing good attachment without requiring large surface area, good for low tension applications and available only for trained professionals.

4. Kinesio Tex Gold Light Touch Plus: adhesive distributed to allow gentle grip, does not last as long as other types. It is used for short-term applications and usually for children and older adults with fragile skin.

5. Kinesio Equine: developed to allow the Kinesio Taping method to be used on horses, can be applied directly on horses' hair, and its taste prevents animals from chewing it.

Kinesio Canine is used on dogs and works well with dogs' hair.

 

👉Medicine Ball Exercises

📌 Rock and Roll Up

📌 Lunge with Overhead Press

📌 Lunge with Twist

📌 Squat Press and Throw

📌 Reverse Swing

📌 Single-Leg Squat

📌 Reaching Romanian Deadlift

📌 Single-Leg Hip Bridge

📌 Step Jump

📌 Circle Squat

📌 Rolling Push-Up

📌 Medicine Ball Push-Up

📌 Weighted Superman

📌 Lying Chest Toss

📌 Wall Pass

📌 Shoulder Press

📌 Figure 8

📌 Ball Fly

📌 Triceps Extension

📌 Biceps Curl

📌 V-Up

📌 Crunch with Medicine Ball Hold

📌 Straight-Leg Sit-Up

📌 Hay Bailer

📌 Overhead Slam