Ep. 130 | Muscle Soreness — Badge of Honor or Red Flag? 🚩🎖️ 🤔
Understanding Muscle Soreness (DOMS)
• Cheung K, Hume P, Maxwell L. Delayed onset muscle soreness: treatment strategies and performance factors. Sports Med. 2003;33(2):145-164.
https://pubmed.ncbi.nlm.nih.gov/12617692/ (https://pubmed.ncbi.nlm.nih.gov/12617692/)
• Connolly DA, Sayers SP, McHugh MP. Treatment and prevention of delayed onset muscle soreness. J Strength Cond Res. 2003 Feb;17(1):197-208.
https://pubmed.ncbi.nlm.nih.gov/12580677/ (https://pubmed.ncbi.nlm.nih.gov/12580677/)
💪 Does Soreness Equal a Good Workout?
• Schoenfeld BJ, Contreras B, Krieger J, Grgic J, Delcastillo K, Belliard R, Alto A. Resistance training volume enhances muscle hypertrophy but not strength in trained men. Med Sci Sports Exerc. 2019;51(1):94–103.
https://pubmed.ncbi.nlm.nih.gov/30188361/ (https://pubmed.ncbi.nlm.nih.gov/30188361/)
• Nosaka K, Newton M. Repeated eccentric exercise bouts do not exacerbate muscle damage and repair. J Appl Physiol. 2002; 96(2): 556-562.
https://pubmed.ncbi.nlm.nih.gov/11796663/ (https://pubmed.ncbi.nlm.nih.gov/11796663/)
🧊 Contrast Therapy & Recovery
• Mawhinney C, Low DA, Jones H, et al. Cold-water bathing and recovery from strenuous exercise: a meta-analysis. Br J Sports Med. 2013 May;47(11):710-716.
https://bjsm.bmj.com/content/47/11/710 (https://bjsm.bmj.com/content/47/11/710)
• Higgins TR, Greene DA, Baker MK. Effects of cold water immersion and contrast water therapy for recovery from team sport: a systematic review and meta-analysis. J Strength Cond Res. 2017 Feb;31(2): 572–587.
https://pubmed.ncbi.nlm.nih.gov/27243906/ (https://pubmed.ncbi.nlm.nih.gov/27243906/)
🛌 The Role of Sleep and Nutrition in Recovery
• Hirshkowitz M, et al. National Sleep Foundation’s sleep time duration recommendations. Sleep Health. 2015 Mar;1(1):40-43.
https://doi.org/10.1016/j.sleh.2014.12.010 (https://doi.org/10.1016/j.sleh.2014.12.010)
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Phillips SM.
A brief review of critical processes in exercise-induced muscular hypertrophy.
Sports Med. 2014;44(Suppl 1):S71–S77.
https://pubmed.ncbi.nlm.nih.gov/24791917/ (https://pubmed.ncbi.nlm.nih.gov/24791917/)
