DOMS

Что такое DOMS? Это боль после тренировки, сопровождающаяся повышением маркёров травмы мышц (КФК, миоглобин и ряд других) и маркёров воспаления, проходящая в пределах 3-5 дней, максимум 7-10 дней.
Цель данного конспекта — собрать все доступные данные о эффективных средствах предотвращения DOMS, снижении тяжести, но не по маскировке!
Оценка эффективности идет по уровням КФК, миоглобина, воспалительным маркерам, если есть информация то по влиянию на гипертрофию мышц, эффекты какие-то субъективные не учитываются, только измеримые — биохимия крови, рост силы, скорость восстановления силы после DOMS и тд.
Если пишется о неэффективности например НСПВП или чего-то ещё, то пишется в рамках DOMS а не травм вообще, роль НСПВП при отрывах мышц, хронических воспалениях не рассматривается.

Не стоит всегда полагаться на свой опыт (достаточно пару раз позаниматься и ничего не болит) или обычно упоминаемые советы (массаж, растяжка, НСПВП, холод), часто все совсем не так.

Есть люди у которых мышцы болят постоянно, и все типичные советы (больше отдыхать, растягиваться и тд) не помогают.

Основная информация бралась из обзоров и мета-исследований, но затем были изучены источники на которых они сделано, список в конце конспекта.

Механизм:

Генетическая предрасположенность — низкая прочность структур в мышцах, склонность к перезакислению, чрезмерному воспалению играет существенную роль, целый ряд полиморфизмов повышают маркёры травмы в 2-4-10 раз и более, КФК может достигать 4000-10000 в то время как у людей без этих полиморфизмов будет 500-1000. Если вы уже делаете все что описано ниже и оно не помогает, скорее всего это ваша генетическая особенность.
Повреждение Z-дисков, цитоскелета, мембран
Перезакисление («метаболический стресс»)
Микротравмы («механический стресс»)
После тренировки воспаление> набухание > болезненность. Борьба с этим относится к разряду маскировки и не рассматривается как эффективное средство предотвращения DOMS

Бесполезные средства (подавление/маскировка симптомов и просто неэффективные методы не снижающие маркеры травмы):

Вибрация
Стрейтчинг напрямую абсолютно неэффективен против DOMS. Какие-то косвенные эффекты конечно могут быть у людей которым не хватает амплитуды, но напрямую эффект нулевой, при чрезмерном увлечении он сам начинает травмировать и укорачивать мышцы.
Ультразвук бесполезен
НСПВП — более того, затягивают восстановления и мешают гипертрофии мышц.
Массаж — гипотетически через снятие гипертонуса он кому-то может предотвратить микротравмы, но в исследованиях его пользы не найдено.
Массажные ролики сомнительны, скорее нет
Холод — затягивают восстановления и мешают гипертрофии мышц.
Согревание/сауна
Акупунктура
Компрессионная одежда

Эффективные (снижающие маркеры травмы (КФК/миоглобин) и снижающие падение силы):

Разминка
Увеличение отдыха между подходами, активный отдых, особенно у генетически предрасположенных к травмированию людей это важно и отражается на уровнях маркёров травмы
Тренировки с маленькими весами (10-40% 1ПМ) в другие дни, между тяжелыми тренировками
Много подходов (некоторые могут не согласиться, но таковы данные, для большинства нетренированных бОльшее число подходов делает мышцы крепче)
Электролиты, вода
HMB http://1belok.ru/q/obzor-hmb/
Не ходить в отказ
Работа в режиме пампинга (стато-динамики)
EPA/DHA OMEGA3 http://www.ncbi.nlm.nih.gov/pubmed/23400626
калий, электролиты http://www.ncbi.nlm.nih.gov/pubmed/1850484 http://suppversity.blogspot.ru/2013/08/electrolyte-supplement-blocks-exercise.html

Под вопросом

allicin http://www.ncbi.nlm.nih.gov/pubmed/18305954
афк http://www.ncbi.nlm.nih.gov/pubmed/19817197
lyprinol бесполезен http://www.ncbi.nlm.nih.gov/pubmed/22036523
капсаицин — лучше не стоит в виду особых эффектов капсаицина http://www.ncbi.nlm.nih.gov/pubmed/22381959
молоко http://www.ncbi.nlm.nih.gov/pubmed/22227851 http://www.ncbi.nlm.nih.gov/pubmed/25673557 http://www.ncbi.nlm.nih.gov/pubmed/18641722
кофеин http://www.ncbi.nlm.nih.gov/pubmed/24164961
ролики фасциального релиза http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4299735/
витамин D http://www.ncbi.nlm.nih.gov/pubmed/24117183
ТАУРИН http://www.ncbi.nlm.nih.gov/pubmed/25833543
saffron снизил http://www.ncbi.nlm.nih.gov/pubmed/24915175
антиоксиданты http://www.ncbi.nlm.nih.gov/pubmed/25607519
Ginger имбирь http://www.ncbi.nlm.nih.gov/pubmed/25787877
куркумин http://www.ncbi.nlm.nih.gov/pubmed/25795285
зеленый чай http://www.ncbi.nlm.nih.gov/pubmed/25120110
заряженная вода? http://www.ncbi.nlm.nih.gov/pubmed/23580602

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«muscle damage» OR «Delayed-Onset Muscle Soreness» OR «Delayed Onset Muscle Soreness» OR doms OR «exercise-induced muscle damage»

(Rhabdomyolysis OR «muscle damage» OR «Delayed-Onset Muscle Soreness» OR «Delayed Onset Muscle Soreness» OR doms OR «exercise-induced muscle damage» )

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