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VOL XIV-No 6 USA NATIONAL PUBLICATION FOR MASTERS SWIMMF.RS JULY 1985

NATIONAL SHORT COURSE CHAMPIONSHIPS F25 50 YD FREESTYLE

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stretch the hamstring muscle cause little or no lactic acid buildup but result in soreness.

Another theory-the spasm theory-suggests a cyclical phenomenon. Exercise produces muscle ischemia, which leads to the accumulation of muscle by-products, which stimulates nerve endings, which results in pain. The pain, in turn, causes a reflex muscle spasm leading to more ischemia, and so forth. Although this theory has received widespread acceptance, it does not completely explain soreness. Some exercises such as cal-isthenics result in delayed muscle soreness but not ischemia.

The most plausible explanation is a tissue damage theory. Considerable evidence supports the idea that exercise damages muscle fibers and/or surrounding con-nective tissue. The muscle tissue becomes swollen,

· which stimulates sensitive nerve endir~s and results in soreness.

Delayed muscle soreness is most often associated with beginning exercisers or weekend athletes. It is generally assumed that once muscles are trained, soreness will not occur. This is not necessarily so. Extreme acceleration of training intensity can cause soreness in conditioned muscles. Also, the less conditioned the muscle, the more susceptible it is to soreness from increased effort.

Reprinted. from The Physician and Sportsmedicinc, A McGraw-Hill Publication, November 1984

Why Do Your Muscles Get Sore? Bryant Stamford, PhD.

Exercise can cause muscle soreness. The degree of soreness varies with the type of exercise but is often most severe with weight training. Acute muscle sore-ness-the soreness that occurs during exercise or im-mediately afterward-fades quickly when exercise is stopped. Delayed muscle soreness, on the other hand, may not appear until 24 to 48 hours after exercise and may persist for several days.

Acute soreness may be associated with ischemia, or

inadequate blood flow. The forceful muscular contrac-tions of weight training and other resistance exercises re-duce blood flow to the muscle, which, it is thought, hampers the muscle's ability to "wash out" metabolic! by-products. For example, lactic acid and potassium may accumulate, stimulating sensitive nerve endings. Buildup of these products combined with lack of oxygen may contribute to the movement of fluids out of the capillaries and into the tissues, which causes swelling and pain.

Several theories have been proposed to explain delayed muscle soreness. Because (1) intensive exercise and lac· tic acid accumulation go hand in hand and (2) intensive exercise can result in muscle soreness, it has been sug-gested that lactic acid is the cause. But some evidence disputes the role of lactic acid in muscles soreness. For example, lactic acid is removed from muscle within 30 minutes after exercise, but soreness does not appear for at least 24 hours. Also, some exercises such as those that

-13-

A change in activity can also result in soreness, even in the highly conditioned individual. Because exercise is task specific, you may be an expert in one type of exer-cise and a novice in another. Switching to a different ac-

tivity will either involve different muscles or the same muscles used in a different way.

When beginning an exercise program, commonsense tips can help prevent delayed muscle soreness. Exercise only within your comfort range. Proceed slowly. Avoid intense and jerky movements. Perform a variety of stretching exercises during warm-up and cool-down phases. Stretch through the full range of motion. Never bounce, no matter how long you've been training.

Be especially careful when weight training. For the first few workouts use weights that are lighter than re-commended, and do not exercise to the point of fatigue.

Delayed muscle soreness is a self-limiting disorder that usually disappears in a few days. Massage, heat, static stretching, and mild exercise may temporarily remove symptoms but do not accelerate healing. If pain with movement is severe, do not attempt to work through the pain. Rest is probably the best approach. Consult your physician if pain persists beyond seven days or if frequent cramps or spasms occur.

When the pain subsides, begin the exercise program again in a more conservative manner. Do not assume that a bout of delayed muscle soreness creates an im-mune response that will prevent further soreness.

SWIM-MASTEi June Krauser, Editor 2308 H. E. 19th Avenue Ft. lauderda1e, Fl 33305

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