Read on Twitter
1/ How to attenuate #DOMS (delayed-onset muscle soreness) - a potential barrier to exercise.
🧵The Repeated-Bout Effect (RBE)
- how to minimise soreness & maximise adaptation
- in rehab!
- using a really simple intervention...
#strengthandconditioning #muscledamage
🧵The Repeated-Bout Effect (RBE)
- how to minimise soreness & maximise adaptation
- in rehab!
- using a really simple intervention...
#strengthandconditioning #muscledamage
2/ DOMS is one of the consequences of exercise-induced muscle damage.
Eccentric (lengthening) ‘contractions’ can cause microtrauma to the musculature; shown as pockets of damage to the weakest contractile units (sarcomeres).
(Other changes also observed….)
Eccentric (lengthening) ‘contractions’ can cause microtrauma to the musculature; shown as pockets of damage to the weakest contractile units (sarcomeres).
(Other changes also observed….)
3/ In those unfamiliar with high-intensity exercise, DOMS can be counterproductive to exercise adherence.
It can also be mistakenly interpreted for MSK injury 😕
It’s an unpleasant sensation & it gets worse following cessation of exercise 😖
DOMS peaks 1-2 days post exercise… twitter.com/i/web/status/1…
It can also be mistakenly interpreted for MSK injury 😕
It’s an unpleasant sensation & it gets worse following cessation of exercise 😖
DOMS peaks 1-2 days post exercise… twitter.com/i/web/status/1…
4/ Paradox - we need to load tissue to promote adaptation - make it stronger & more resilient.
How to do this without eliciting soreness…?
How to do this without eliciting soreness…?
5/ The RBE refers to the adaptation whereby
👉 a single bout of exercise protects against the consequences of subsequent eccentric bouts.
👌Meaning loss in performance is attenuated & DOMS is reduced
👉 a single bout of exercise protects against the consequences of subsequent eccentric bouts.
👌Meaning loss in performance is attenuated & DOMS is reduced
6/ Research in this area initially focussed on high-intensity eccentric exercise as the (pre-) conditioning stimulus to protect against a similar subsequent bouts of high intensity exercise (~1980-90s)
…but with the consequences of high levels of DOMS
Key Authors incl:… twitter.com/i/web/status/1…
…but with the consequences of high levels of DOMS
Key Authors incl:… twitter.com/i/web/status/1…
7/ More recent research shows muscle work including:
👉 v low intensity eccentric
👉 Hi int. Isometric
...can protect against a higher intensity bout.
🕺Whoop. Go on, tell me how I hear you say...
👉 v low intensity eccentric
👉 Hi int. Isometric
...can protect against a higher intensity bout.
🕺Whoop. Go on, tell me how I hear you say...
8/ A great study by Lin et al. (2015) showed that:
3 sets x 10 reps eccentric contractions at only 10% max. isometric contraction
reduced strength losses and importantly DOMS
following a 2nd bout of 3 sets x 10 reps maximal eccentric contractions. twitter.com/i/web/status/1…
3 sets x 10 reps eccentric contractions at only 10% max. isometric contraction
reduced strength losses and importantly DOMS
following a 2nd bout of 3 sets x 10 reps maximal eccentric contractions. twitter.com/i/web/status/1…
9/ Think how useful this could be for those patients in whom DOMS would preclude their engagement! 🙌
The protective effect subsequent to low-intensity exercise only lasts a few days, maybe a week, so place it wisely within your rehabilitation plan
👉sessions should be no… twitter.com/i/web/status/1…
The protective effect subsequent to low-intensity exercise only lasts a few days, maybe a week, so place it wisely within your rehabilitation plan
👉sessions should be no… twitter.com/i/web/status/1…
10/
Thanks for reading. Please head back to 1/ & retweet 🙏
AND for more on EIMD, DOMS & this study check out my post here:
getbacktosport.com/strength-and-c…
Thanks for reading. Please head back to 1/ & retweet 🙏
AND for more on EIMD, DOMS & this study check out my post here:
getbacktosport.com/strength-and-c…
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