effectiveness of stretching on exercise induced doms

8/12/2019 Effectiveness of Stretching on Exercise Induced DOMS

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Effectiveness of stretching onExercise Induced DOMS


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OUTLINE

Introduction

Signs and symptoms of DOMS

Proposed mechanisms for DOMS

Treatment strategies Stretching as a Treatment Measure

Literature review discussion

Limitation of studies done in past

onc!usion

"uture research ideas


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INTRODUCTION

Stretching # prior to or afterengaging in physica! activitiessuch as sport

Purpose$ reduce the ris% of in&ury'

reduce soreness after exercise' or

enhance ath!etic performance(

)im$ Loo%ing at the effectivenessof stretching on exercise#induced

de!ayed onset musc!e soreness

*DOMS+(


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DOMS

Discomfort in the musc!es

that occurs from a,out -.

hours after exercise exertion

and pea%s at . days after theexercise session(

Eccentric exercise causes

more damage than

concentric exercise E(g(' running downhi!!' the

downward part of s/uats


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Sign 0 Symptoms of DOMS

tenderness or stiffness to pa!pation or

movement

associated !oss of strength'

!oss of 1OM and

swe!!ing of the invo!ved muscu!ature(

2y !ea% and Eston' -33.

ompromised ath!etic performance


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Proposed Model for DOMS

Ear!ier' !ea% and

Eston 4-33.5 Lactic acid

Musc!e Spasm

6ow' Proposed

Mode!


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Treatment Strategies

anti#inf!ammatory medications massage

e!ectrica! stimu!ation

u!trasound

accupressure

cryotherapy

repeat ,out exercise

Stretcing


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Stretcing

onsidered to ,e an integra! part of anyexercise program or sports(

ommon c!inica! practice prevent in&uries,y improving f!exi,i!ity and enhanceperformance

urrent scientific researches doesn7t supportthe notion(

)cute effects of stretching detrimenta!

effects on performance and musc!e soreness* "ow!es et a!('.8889 :ui!!ory et a!(' .88- +

Topic of contro!ers"


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Static stretching # pre or post#exerciserecommended as a preventative measure of

DOMS as it is thought to re!ieve the musc!e

spasm descri,ed in de ;ries7 musc!e spasm

theory *+(

2o,,ert et a!(4-3?@5 # the post#exercise static

stretching of sore musc!es cou!d a!so forcethe dispersion of edema which accumu!ates

fo!!owing tissue damage(

Stretcing # DOMS


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In .88.' Aer,ert and :a,rie! pu,!ished ameta#ana!ysis of studies that measured the

effect of stretching either immediate!y ,efore

or after exercise on musc!e soreness(

Identified five reports of sufficient /ua!ity to

merit ana!ysis(

The papers ana!yBed de!ayed#onset musc!e

soreness at .>' >? and C. h after exercise( Overa!!' stretcing ad no significant

effect on soreness(

Stretcing # DOMS


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Stretcing # DOMS

opyright .88. 2M= Pu,!ishing :roup Ltd(

$er%ert& R' et al' (M) *++*,-*./012


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Stretcing # DOMS

Study ,y La1oche and onno!!y 4.88@5

#su,&ects to undergo > wee%s of passive or

,a!!istic stretching of the hamstrings

fai!ed to detect any effect on DOMS fo!!owing

eccentric exercise of the hamstrings(

Investigation conducted ,y Smith 4-33>5 to determine if ,a!!istic stretching cou!d induce

significant!y higher !eve!s of de!ayed onset musc!esoreness 4DOMS5 than static stretching(

ontrary to expected resu!ts' static stretching induced

higher DOMS !eve!s than ,a!!istic stretching(


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1ather than emp!oying stretches ,efore

soreness#inducing exercise' 1eisman et a!(

4.885 # tested the effects of passive!y

stretching a!ready#sore e!,ow f!exor musc!es

on su,se/uent soreness(

"ound that five passive extensions of the sore

e!,ow f!exors temporaril" reduced soreness

sensations in those musc!es(

Stretcing # DOMS


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-8 re!evant randomiBed tria!s Loo%ing at the effect of stretching ,efore or

after physica! activity on musc!e soreness(

6ine were conducted in !a,oratories usingstandardiBed exercises(

On!y one study examined the effect of

stretching on musc!e soreness after sport(

Stretcing # DOMS

ochrane 1eview ,y Aer,ert 1(' 0 de 6oronha'M(' 4.88C5


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Three of the studies examined the effects ofstretching ,efore physica! activity and

Seven examined effects of stretching after

physica! activity(

Duration of stretching app!ied in a sing!e

session ranged from >8 to @88 seconds(

The -8 studies showed that there was

minima! or no effect on the musc!e sorenessexperienced ,etween ha!f a day and three

days after the physica! activity(

Stretcing # DOMS


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"indings of poo!ed estimate$ The effects of stretching reported in individua!

studies were !er" smalland there was a high

degree of consistency of resu!ts across studies(

Pre#exercise stretching reduced soreness one dayafter exercise ,y' on average' 8( points on a -88#

point sca!e(

Post#exercise stretching reduced soreness one

day after exercise ,y' on average' -(8 points on a-88#point sca!e(

Simi!ar effects were evident ,etween ha!f a day

and three days after exercise(

Stretcing # DOMS


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Conclusions

The evidence derived from !a,oratory#

,ased studies of stretching indicate that

musc!estretching does not reduce

de!ayed#onset musc!e soreness(


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Limitations

)!! studies were sma!! # ,etween -8 and

F8 participants received the stretch

condition(


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3uture Researc Ideas

The definitive study on stretching remains to ,e

done(

It shou!d convey c!ear!y

the definition of the construct 4i(e(' what t"peof

stretching routines are ,eing recommended5'

4 PN3 stretcing

the effective GdoseH of the intervention 4i(e(' how

much stretching is re/uired to ma%e a difference5' the optima! timingof the exercise 4i(e(' ,efore or

after activity or perhaps at some other point5' and

the specific target population 4e(g(' runners vs(

other defined popu!ations of ath!etes5(


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References

)rro!!' 2( 4.88F5( 1eview$ stretching ,efore or after exercise

does not prevent musc!e soreness or reduce ris% of in&ury(

Evidence Based Medicine..4?5' >#(

2o,,ert' M(' Ao!!ander' )(' and' Aui&ing' P('4-3?@5( "actors in

de!ayed onset muscu!ar soreness of man( Medicine and

science in sports and exercise. -?4-5' C#?-(

!ea%' M( and' Eston' 1(' 4-33.5( De!ayed onset musc!esoreness$ mechanisms and management( Journal of sports

sciences .-84>5' F.#>-(

De;ries' A(' 4-3@-5( Prevention of muscu!ar distress after

exercise( Res Q. F.'-CC#-?(

De;ries A(' 4-3@-5( E!ectromyographic o,servations of theeffects of static stretching upon muscu!ar distress( Res Q' F.'

>@?#>C3(


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References

"ow!es' =(' MacDouga!!' =(' Tarnopo!s%y' M(' Sa!e' D(' 1oy' 2('

and' arashes%i' J('4.8885( The effects of acute passive stretch

on musc!e protein synthesis in humans( Canadian Journal of

Applied Physiology( .4F5' -@#?8(

Aer,ert 1(' and' de 6oronha' M('4.88C5( Stretching to prevent or

reduce musc!e soreness after exercise( Cochrane Dataase of

!yste"atic Revie#s( Issue >( )rt( 6o($ D88>CC(

DOI$-8(-88.K->@-??( D88>CC(pu,.(

Aer,ert' 1(' and' :a,rie!' M(' 4.88.5( Effects of stretching ,efore

and after exercising on musc!e soreness and ris% of in&ury$

systematic review(British Medical Journal( F.' >@?>C8(

La1oche' D(' and' onno!!y' D(' 4.88@5 Effects of stretching onpassive musc!e tension and response to eccentric exercise( $he

A"erican Journal of !ports Medicine.F>4@5'-888#-88C(


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References

Smith ('4-33>5( The warm#up procedure$ to stretch or not to

stretch$ ) ,rief review( Journal of %rthopedics !ports Physical

$herapy.-3'-.#-C(

'?F#?C(


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effectiveness of stretching on exercise induced doms

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