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，但此說法已經基本被否定。因為也能產生乳酸堆積的肌纖維收縮性運動不會造成遲發性肌肉痛^[1]；只有肌纖維的伸展性運動才會造成此症。此外，多項對乳酸的研究表明，運動後一小時內乳酸就會降低到正常水平，因此不能在更晚的時候引發疼痛^[2]。

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^[3]。

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^[4]^[5]^[6]。

DOMS在1902年被Theodore Hough（英語：Theodore Hough）指出是肌肉斷裂的結果^[7]。這些斷裂發生在肌原纖維節在Z軸的顯微病變^[1]。被歸因於肌肉拉伸運動（eccentric exercise）時肌肉伸展而增加的張力^[8]。這會引起肌動蛋白與肌凝蛋白的橋式交叉（cross-bridge）在鬆弛之前的分離，最終導致剩餘活動的運動單位（英語：motor units）承受更大的張力^[8]。這增加了加重惡化的風險，損害了肌原纖維節。當在這些結構上發生微創傷（英語：microtrauma）時，肌肉組織中的痛覺感受器（英語：nociceptor）受到刺激引發了痛覺^[2]。

另一項對DOMS引發疼痛的解釋是"酶外排（英語：Efflux (microbiology)）"理論。微創傷後，正常存儲於肌漿網的鈣在受損肌肉上蓄積。細胞呼吸作用被抑制，所需的主動運輸鈣回到肌漿網的三磷酸腺苷減慢。累積的鈣激活了蛋白酶與磷脂酶導致肌蛋白分解與變性^[9]。這引發了炎症，痛覺是由於積累的組胺、前列腺素、鉀所致^[2]^[10]。

熱身運動及拉筋^[11]^[12]^[13]。
止痛藥，例如阿士匹靈。
任何適當增加痛處血流量的措施。

[1]
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.
[2]
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.
[3]
Roth, S. (2006, January 23).　Why does lactic acid build up in muscles? And why does it cause soreness? 網際網路檔案館的存檔，存檔日期2007-10-21. ScientificAmerica.com. Retrieved on July 24, 2006.
[4]
Connolly, D. A., Sayers, S. P. & McHugh, M. P. (2003) Treatment and prevention of delayed onset muscle soreness (abstract.) （頁面存檔備份，存於網際網路檔案館） Journal of Strength Conditioning Research, 17(1):197-208. Retrieved from PubMed.gov on July 24, 2006.
[5]
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.
[6]
Ji-Guo, Y. (2003). Re-evaluation of exercise-induced muscle soreness: an immunohistochemical and ultrastructural study. （頁面存檔備份，存於網際網路檔案館） Abstract of unpublished doctoral dessertation, Umeyå Universittet, Sweden. ISBN 91-7305-503-4
[7]
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.
[8]
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.
[9]
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.
[10]
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.
[11]
Kennealy, D. (2002, November). Lets not throw the baby out with the bath water!! 網際網路檔案館的存檔，存檔日期2005-09-07. UK Athletics - Sports Sceince Panel Articles. Retreived on July 26, 2006.
[12]
Quinn, E. (n.d.). Stretching - What the research shows. （頁面存檔備份，存於網際網路檔案館） About Health & Fitness - Sports Medicine. Retrieved on July 26, 2006.
[13]
Knudson, D. Stretch after the match, not before. 網際網路檔案館的存檔，存檔日期2007-07-07. Coaches' infoservice. Retreived on July 26, 2006.

[Armstrong_529–38-1] [1]
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_2003_145–64-2] [2]
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.

[3] [3]
Roth, S. (2006, January 23).　Why does lactic acid build up in muscles? And why does it cause soreness? 網際網路檔案館的存檔，存檔日期2007-10-21. ScientificAmerica.com. Retrieved on July 24, 2006.

[4] [4]
Connolly, D. A., Sayers, S. P. & McHugh, M. P. (2003) Treatment and prevention of delayed onset muscle soreness (abstract.) （頁面存檔備份，存於網際網路檔案館） Journal of Strength Conditioning Research, 17(1):197-208. Retrieved from PubMed.gov on July 24, 2006.

[5] [5]
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.

[6] [6]
Ji-Guo, Y. (2003). Re-evaluation of exercise-induced muscle soreness: an immunohistochemical and ultrastructural study. （頁面存檔備份，存於網際網路檔案館） Abstract of unpublished doctoral dessertation, Umeyå Universittet, Sweden. ISBN 91-7305-503-4

[7] [7]
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_145–52-8] [8]
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.

[9] [9]
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.

[10] [10]
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.

[11] [11]
Kennealy, D. (2002, November). Lets not throw the baby out with the bath water!! 網際網路檔案館的存檔，存檔日期2005-09-07. UK Athletics - Sports Sceince Panel Articles. Retreived on July 26, 2006.

[Quinn-12] [12]
Quinn, E. (n.d.). Stretching - What the research shows. （頁面存檔備份，存於網際網路檔案館） About Health & Fitness - Sports Medicine. Retrieved on July 26, 2006.

[13] [13]
Knudson, D. Stretch after the match, not before. 網際網路檔案館的存檔，存檔日期2007-07-07. Coaches' infoservice. Retreived on July 26, 2006.

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遲發性肌肉痛

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遲發性肌肉痛

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原因

減輕痛楚

參考文獻

外部連結