延迟性肌肉酸痛

延迟性肌肉酸痛（英语：delayed onset muscle soreness，DOMS）是一种运动之后24–72小时出现的肌肉酸痛或不舒适。通常会持续两至三日。

维基百科中的医学内容仅供参考，并不能视作专业意见。如需获取医疗帮助或意见，请咨询专业人士。详见医学声明。

原因

旧式理论普遍认为该痛症为乳酸积聚所引起，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延迟性肌肉酸痛^[1]；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^[2]。

近期医学研究证实真正起因为肌肉伸展时，因为不习惯运动量，肌肉纤维有微细损伤^[3]。

另有一种说法是痛症并不是因为肌肉细胞受损，而是肌内强化过程之中细胞膨胀，压住神经、血管，引致延迟性肌肉酸痛^[4][5][6]。

DOMS在1902年被Theodore Hough（英语：Theodore Hough）指出是肌肉断裂的结果^[7]。这些断裂发生在肌原纤维节在Z轴的显微病变^[1]。被归因于肌肉拉伸运动（eccentric exercise）时肌肉伸展而增加的张力^[8]。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^[8]。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^[2]。

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^[9]。这引发了炎症，痛觉是由于积累的组胺、前列腺素、钾所致^[2][10]。

减轻痛楚

1. 热身运动及拉筋^[11][12][13]。
2. 止痛药，例如阿司匹林。
3. 任何适当增加痛处血流量的措施。

参考文献

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? 互联网档案馆的存档，存档日期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.) （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.
5. Szymanski, D. (2003). Recommendations for the avoidance of delayed-onset muscle soreness.^{[永久失效链接]} 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. （页面存档备份，存于互联网档案馆） Abstract of unpublished doctoral dessertation, Umeyå Universittet, Sweden.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
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!! 互联网档案馆的存档，存档日期2005-09-07. UK Athletics - Sports Sceince Panel Articles. Retreived on July 26, 2006.
12. Quinn, E. (n.d.). Stretching - What the research shows. （页面存档备份，存于互联网档案馆） About Health & Fitness - Sports Medicine. Retrieved on July 26, 2006.
13. Knudson, D. Stretch after the match, not before. 互联网档案馆的存档，存档日期2007-07-07. Coaches' infoservice. Retreived on July 26, 2006.

外部链接

• '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)