Delayed onset muscle soreness can be reduced or prevented by gradually increasing the intensity of a new exercise program,[22] thereby taking advantage of the repeated-bout effect. Soreness can theoretically be avoided by limiting exercise to concentric and isometric contractions.[22] But eccentric contractions in some muscles are normally unavoidable during exercise, especially when muscles are fatigued.[1] Limiting the length of eccentric muscle extensions during exercise may afford some protection against soreness, but this may also not be practical depending on the mode of exercise. A study comparing arm muscle training at different starting lengths found that training at the short length reduced muscle damage indicators by about 50% compared to the long length, but this effect was not found in leg muscles.[23] Static stretching or warming up the muscles does not prevent soreness.[24][25] Overstretching can by itself cause soreness. Proper nutrition to manage electrolytes and glycogen before and after exertion has been proposed as a way to ease soreness.[26][27] Consuming more vitamin C does not prevent soreness.[28]
Posted on: Thu, 03 Oct 2013 06:51:37 +0000
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