遲發性肌肉痛

遲發性肌肉痛（英語：delayed onset muscle soreness，DOMS）是一種運動之後24–72小時出現的肌肉痠痛或不舒適。通常會持續兩至三日。 舊式理論普遍認為該痛症為乳酸積聚所引起，但此说法已经基本被否定。因为也能产生乳酸堆积的肌纤维收缩性运动不会造成遲發性肌肉痛；只有肌纤维的伸展性运动才会造成此症。此外，多项对乳酸的研究表明，运动后一小时内乳酸就会降低到正常水平，因此不能在更晚的时候引发疼痛。 近期醫學研究證實真正起因為肌肉伸展時，因為不習慣運動量，肌肉纖維有微細損傷。 另有一種說法是痛症並不是因為肌肉細胞受損，而是肌內強化過程之中細胞膨脹，壓住神經、血管，引致延遲性肌肉痠痛。 DOMS在1902年被Theodore Hough（英语：Theodore Hough）指出是肌肉断裂的结果。这些断裂发生在肌原纤维节在Z轴的显微病变。被归因于肌肉拉伸运动（eccentric exercise）时肌肉伸展而增加的张力。这会引起肌动蛋白与肌凝蛋白的桥式交叉（cross-bridge）在松弛之前的分离，最终导致剩余活动的运动单位（英语：motor units）承受更大的张力。这增加了加重恶化的风险，损害了肌原纤维节。当在这些结构上发生微创伤（英语：microtrauma）时，肌肉组织中的痛觉感受器（英语：nociceptor）受到刺激引发了痛觉。 另一项对DOMS引发疼痛的解释是"酶外排（英语：Efflux (microbiology)）"理论。微创伤后，正常存储于肌浆网的钙在受损肌肉上蓄积。细胞呼吸作用被抑制，所需的主动运输钙回到肌浆网的三磷酸腺苷减慢。累积的钙激活了蛋白酶与磷脂酶导致肌蛋白分解与变性。这引发了炎症，痛觉是由于积累的组胺、前列腺素、钾所致。 熱身運動及拉筋。 止痛藥，例如阿士匹靈。 任何适当增加痛处血流量的措施。 Armstrong, RB. Mechanisms of exercise-induced delayed onset muscular soreness: a brief review. Medicine and science in sports and exercise. December 1984, 16 (6): 529–38. PMID 6392811. doi:10.1249/00005768-198412000-00002.  Cheung, K; Hume, P; Maxwell, L. Delayed onset muscle soreness: treatment strategies and performance factors. Sports medicine (Auckland, N.Z.). 2003, 33 (2): 145–64. PMID 12617692. doi:10.2165/00007256-200333020-00005.  Roth, S. (2006, January 23).　Why does lactic acid build up in muscles? And why does it cause soreness? 互联网档案馆的存檔，存档日期2007-10-21. ScientificAmerica.com. Retrieved on July 24, 2006. Connolly, D. A., Sayers, S. P. & McHugh, M. P. (2003) Treatment and prevention of delayed onset muscle soreness (abstract.) （页面存档备份，存于互联网档案馆） Journal of Strength Conditioning Research, 17(1):197-208. Retrieved from PubMed.gov on July 24, 2006. Szymanski, D. (2003). Recommendations for the avoidance of delayed-onset muscle soreness.[永久失效連結] Strength and Conditioning Journal 23(4): 7–13. Ji-Guo, Y. (2003). Re-evaluation of exercise-induced muscle soreness: an immunohistochemical and ultrastructural study. （页面存档备份，存于互联网档案馆） Abstract of unpublished doctoral dessertation, Umeyå Universittet, Sweden. ISBN 91-7305-503-4 Hough, Theodore. Ergographic studies in muscular soreness. American Journal of Physiology. 1902, 1902 (7): 76–92. doi:10.1080/23267224.1902.10649879. ; Hough T. ERGOGRAPHIC STUDIES IN MUSCULAR FATIGUE AND SORENESS. J Boston Soc Med Sci. 1900, 5: 81–92. PMC 2048417 . PMID 19971340.  Gulick, DT; Kimura, IF; Sitler, M; Paolone, A; Kelly, JD. Various treatment techniques on signs and symptoms of delayed onset muscle soreness. Journal of athletic training. April 1996, 31 (2): 145–52. PMC 1318445 . PMID 16558388.  Stauber, WT. Eccentric action of muscles: physiology, injury, and adaptation. Exercise and sport sciences reviews. 1989, 17: 157–85. PMID 2676546. doi:10.1249/00003677-198900170-00008.  Armstrong, RB. Initial events in exercise-induced muscular injury. Medicine and science in sports and exercise. August 1990, 22 (4): 429–35. PMID 2205778. doi:10.1249/00005768-199008000-00002.  Kennealy, D. (2002, November). Lets not throw the baby out with the bath water!! 互联网档案馆的存檔，存档日期2005-09-07. UK Athletics - Sports Sceince Panel Articles. Retreived on July 26, 2006. Quinn, E. (n.d.). Stretching - What the research shows. （页面存档备份，存于互联网档案馆） About Health & Fitness - Sports Medicine. Retrieved on July 26, 2006. Knudson, D. Stretch after the match, not before. 互联网档案馆的存檔，存档日期2007-07-07. Coaches' infoservice. Retreived on July 26, 2006. 'Early events in stretch-induced muscle damage' （页面存档备份，存于互联网档案馆） Delayed onset muscle soreness (D.O.M.S.) - Pain after exercise （页面存档备份，存于互联网档案馆） Delayed-onset muscle soreness - Work out now, pay later? （页面存档备份，存于互联网档案馆） Delayed onset muscle soreness exercises - How to avoid delayed onset muscle soreness (the dreaded DOMS)