31/12/2024
延遲性肌肉酸痛（DOMS）通常在劇烈或不熟悉的運動後出現，大多數人在運動後 12 至 24 小時內開始感覺到，並在約 48 小時時達到高峰，其特徵為肌肉僵硬與疼痛。DOMS 是肌肉承受負荷後的自然反應，雖然過程中可能帶來不適，但其實是肌肉恢復並逐漸變得更強壯的信號。
DOMS 通常由離心肌肉收縮運動引起，常見的例子包括跑步落斜和健身。在這些動作中，肌肉纖維會受到微小損傷，從而引發炎症反應，而這種炎症正是導致與 DOMS 相關的肌肉酸痛的原因。需要注意的是，DOMS 與急性拉傷的疼痛有所不同，後者的痛感通常更加劇烈，並且會在受傷後立即出現。
DOMS 的強度會因運動的類型與強度，以及個人因素如體能水平、年齡、基因、營養和水分補充等而有所不同。雖然在進行較具挑戰性的訓練後，出現一定程度的酸痛是正常的，但應留意身體狀況，以分辨是正常的 DOMS 還是潛在的身體受傷。隨著時間推移，當肌肉逐漸適應特定動作時，DOMS 的強度通常會減輕。因此，雖然短期內可能帶來不適，但 DOMS 的出現實際上是進步的象徵，並在提升健康和運動表現方面發揮關鍵作用。
下一個帖子我們將會探討如何有效預防並減輕DOMS的影響，敬請留意！
Delayed Onset Muscle Soreness (DOMS) is a common condition that most people experience after intense or unfamiliar physical activity. It typically occurs 12-24 hours after exercise, peaking around 48 hours, and is characterized by muscle stiffness, pain, and tenderness. Although it can be uncomfortable, DOMS is a natural response to muscle exertion, signaling that the muscles are recovering and becoming stronger.
DOMS is often triggered by exercises involving eccentric muscle contractions, such as running downhill or lowering weights. During these movements, muscle fibers undergo microscopic damage, which initiates an inflammatory process. This inflammation causes the muscle soreness associated with DOMS. It is important to note that DOMS differs from acute injury pain, which tends to be sharp and immediate.
The intensity of DOMS can vary depending on the type and intensity of the exercise performed, as well as individual factors like fitness level, age, genetics, nutrition and hydration. While some soreness is expected after challenging workouts, it is important to listen to the body to differentiate between typical DOMS and potential injury. Over time, as muscles become accustomed to specific movements, the intensity of DOMS will typically decrease. Therefore, while it may be uncomfortable in the short term, DOMS is a sign of progress and plays a key role in enhancing fitness and performance.
In our next post, we will explore effective strategies to prevent and minimize the effects of DOMS. Stay tuned!
#維健頸背物理治療中心 #延遲性肌肉酸痛 #運動恢復 #肌肉酸痛
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