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Lotus Studio published in Pilates Style Magazine!

Click here to view the issue and read our article.Lotus Studio featured in Pilates Style

It is widely believed that lactic acid is the cause of post-workout soreness. This simply is not the case. In the following article, I discuss the truth behind the post-workout soreness that we sometimes experience and explain how to prevent the pain. This was published in the January/February 2013 issue of Pilates Style magazine.

The theory that lactic acid causes soreness was refuted in the late 1970’s and later disproven. It has been shown that delayed onset muscle soreness (DOMS), which occurs 24-48 hrs after exercise, is caused by eccentric muscle contraction that the body is not yet accustomed to. The eccentric muscle contraction may disrupt myofibers and extracellular matrix, which can lead to swelling and soreness. Although various modalities to treat DOMS have been studied such as ice, stretching, massage, ultrasound, and anti-inflammatories, no single treatment has been proven to be unequivocally effective at reducing DOMS symptoms. However, it has been shown that prior exposure to the same movement does reduce DOMS.Therefore, it would be advisable that Pilates instructors introduce new movements—especially those that involve a significant amount of eccentric loading—with light weight, encourage a full and controlled range of motion, and then gradually add weight as the client becomes comfortable with the movement.

 

Kolata, G. (2006, May 16). Lactic acid is not muscles’ foe: It’s fuel. The New York Times. Retrieved from http://www.nytimes.com/2006/05/16/health/nutrition/16run.html

Armstrong R. B., Warren G. L, & Warren J. A. (1991) Mechanisms of exercise induced muscle fibre injury. Sports Medicine, 12, 184-207. Retrieved from http://www.ovid.com

Kazunori, N. (2007). Muscle damage and amino acid supplementation: Does it aid recovery from muscle damage? International SportMed Journal, 8(2), 54-67. Retrieved from http://ismi.com

Carling, J., Francis, K., & Lorish, C. (1995). The effects of continuous external compression on delayed-onset muscle soreness (DOMS). International Journal of Rehabilitation and Health, 1(4), 223-235. Retrieved from http://www.springerlink.com/content/105716/

Connolly, D. A., Sayers, S. E., & McHugh, M. P. (2003). Treatment and prevention of delayed onset muscle soreness. Journal of Strength & Conditioning Research, 17(1), 197-208. Retrieved from http://journals.lww.com/nsca-jscr/pages/default.aspx

Schutte, L. & Lambert, M. (2001). Delay-onset muscle soreness: Proposed mechanisms, prevention and treatment. International SportMed Journal, 2(4), 1-7. Retrieved from http://www.ismj.com

January 1, 2013 | News | Comments Off on Lotus Studio published in Pilates Style Magazine!

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