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):

Под вопросом

 

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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» )