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Muscle soreness from exercising and using NSAIDS-Part 1 · Scientific Health: Education and Human Performance

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  Warning. The following presentation contains information that might contradict what you
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  have previously heard or believed to be true about how the human body works and contains
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  material that is not suitable for closed mind and individuals. Enjoy.
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  We're going to take a look today at the responses that we might see to weight training within
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  the skeletal muscle. Talking a little bit about muscle damage and recovery that will occur
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  so that we can get the structural changes that we need in order to be able to see the
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  gains in strength that occur when we ask the muscle to do more than what the muscle is
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  able to do. And so we're working out and we work out. We're going to try to gain muscle
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  and the way we should gain muscle is we have to push ourselves. There's the old adage
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  of no pain, no gain. And that's pretty true because we have to make the muscle have to
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  do more than what the muscles is going to be comfortable doing. And so we keep asking
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  the muscle to do more and the muscle to do more and the muscle to do more. We keep pushing
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  the muscle. We keep pushing the muscle by adding weight to what we're doing, adding
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  repetitions while still having a constant weight, doing exercise for longer periods
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  of time and what we're comfortable of doing when we first started, continually pushing
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  ourselves to become stronger in our exercises. But as we're doing our exercise, what's happening
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  inside the muscle that's going to allow us to become stronger. The way in which muscles
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  are going to respond is based off of the concept of response to overload. Response to overload
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  is the muscle attempt to maintain strength when the resistance that we're asking them
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  to move against is greater than what they're capable of moving against. In response to overload,
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  muscles will undergo a growth signal to produce more muscle or provide the muscle a means
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  to produce more contractions. The way in which this takes place is through what's referred
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  to as tension overload or workload overload. Tension overload is where we ask the muscle
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  to produce a string that is greater than what it's capable of producing at this time. This
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  occurs through the eccentric phase of the contractions. Sometimes it pertains to the
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  negatives in gym talk. So when we're in the gym and we're going to do our negatives, what
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  we're doing is we're creating more weight or asking the muscle to move against more weight
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  than what we can do on the positive motion. So we're going to say bench press and we're
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  bench pressing 185 pounds. If I instead of doing 185 pounds, I do 200 pounds. But all
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  I can do is allow that weight to go from the top of the motion to the bottom of the motion.
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  That's the negative. That's the eccentric phase. That's where I'm going to have to produce
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  more tension than what I'm capable of producing. In the excessive workload, what I'm going
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  to do is I'm going to produce more tension than what I'm normally capable of doing.
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  I'm going to have to produce more work. We see the excessive workload happen when I go
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  from being able to do 10 repetitions to trying to do 12 repetitions or going from running
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  10 minutes to running 11 minutes. The excessive workload occurs when I have some change in
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  metabolites taking place in the skeletal muscle and around the skeletal muscle. That's going
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  to lead to what we sometimes refer to as fatigue. With the tension overload, what is happening
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  is that we end up getting a loss of contraction strength, fatigue, coming in due to damage
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  within the sarcomaeric, within the contractal part of the skeletal muscle, the part of the
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  skeletal muscle that's going to actually produce the muscle contraction. If I do this too much,
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  if I create too much attention overload, I can actually cause the muscle itself to rupture
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  and become damaged. With the excessive workload, I end up having an inability to recruit the
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  muscle fiber itself. That means I can't get the muscle to undergo contractions. This is
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  where we start having fatigue within our contractions. The fatigue that we look at with excessive
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  workload is not me being tired. It's not my feeling of fatigue after a workout. It's
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  the inability to move the weight that I'm trying to move after a few repetitions. What
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  ends up happening is that as we undergo our contractions, we're going to have shortening
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  of the muscle. And that shortening is going to lead to movement on one end of the muscle
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  based off of the pattern of motion that we want. And so we start off with our relaxed
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  muscle. But what happens if I apply a low to, what happens if I pick up a weight and
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  decide to start doing some weight training? So I load the muscle, I pick up the dumbbell,
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  I pick up the barbell. The first bit of tension that gets produced within the muscle is coming
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  from the connective tissue. It's coming from the tendons that are connecting the muscle
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  to the bone, trying to keep the muscle from moving. And by keeping the muscle from moving,
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  I'm able to keep the bones from moving. And this allows me to have a static posture. This
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  puts me into the set position during the lift. I then try to do motion. As I start to do
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  motion, what I'm going to try to do is I'm going to try to get the moving end of the
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  muscle to move towards the fixed end of the muscle. I'm going to do this by recruiting
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  the muscle. As I recruit the muscle, I'm going to start to add tension within the muscle.
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  I'm going to start to get some muscle shortening taking place. I'm going to keep trying to
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  recruit the muscle in an attempt to get enough shortening to allow for the movement to take
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  place in the pattern that I want the movement to take place. And I keep recruiting and I
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  keep recruiting until I can't get enough strength to overcome the overload. The muscle basically
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  sends a signal says, I can't do this. Everything within the muscle that I'm trying to recruit
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  has been recruited. There's nothing left for me to recruit. You can't move anymore. We're
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  now stuck in the isometric position. Because of the amount of tension being placed on the
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  muscle, the connective tissue that surrounds the muscle itself and the connection tissue
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  within the muscle starts to break apart. We overcome the tension limit for the, for that
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  connective tissue. And we start having sarcomere disruption and we start having muscle fiber
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  damage. And this will continue until we basically end up getting a stop signal. This is where
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  I'm fatigued. I'm unable to produce a contraction. This occurs because the sarcomere has been
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  disrupted and the muscle fibers themselves have been damaged. That damage is what's producing
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  what's referred to as micro trauma. That micro trauma is going to be within the skeletal
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  muscle itself as well as within the connective tissue. You can think of this micro trauma
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  as injury. This injury is coming from damage to the muscle fiber and damage within the
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  muscle fiber. We get disruption of the sarcomere sarcomere popping. That sarcomere popping
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  is necessary as it's going to allow us to have recovery following the exercise that's
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  going to allow for muscle growth to take place. But what it's also going to do is it's also
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  going to initiate our immune response because we have injury taking place. Immune cells
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  within the skeletal muscle tissue are going to start to activate an inflammation response.
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  They're going to become active. They're going to become active to clear out the damaged
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  tissue so that we're able to start the recovery process. We've overloaded. We've overloaded
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  in order to get muscle growth. The problem is that we have inflammation. Inflammation
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  is going to lead to pain. Remember, no pain, no gain. Pain is good when we're looking at
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  muscle recovery. We're looking at muscle response to exercise. Muscle soreness is important.
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  Muscle source is what's going to lead to the recovery and the gains that we want within
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  the muscle. When we look at muscle soreness, we have basically three types of muscle soreness.
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  We have onset muscle soreness and then injurious muscle soreness. The muscle soreness we want
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  is the arms and the dombs. We want muscle soreness that will occur acutely, arms, acute onset
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  muscle soreness. That's muscle soreness that will take place an hour or so after workout
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  or dombs delayed onset muscle soreness. That's the muscle soreness that's going to take place
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  24 to 48 hours the next day or two days after the exercise. The arms and the dombs is where
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  we get sore and it hurts to walk around and move around if we happen to be doing, say,
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  the leg day where we're stiff and we're sore and we're tired and we don't want to do stuff.
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  That is the arms and the dombs. That's good soreness. That's soreness that takes place
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  due to the micro trauma occurring within the exercise. However, we don't want injurious
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  muscle soreness, the aims, the acute injurious muscle soreness. The acute injurious muscle
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  soreness is an indication that we have more than just micro trauma taking place. We have
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  damage to the tendons, damage to the ligaments, damage in the joints of the skeletal part
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  of the musculoskeletal system, possible muscle tears. Those are the sorenesses that we don't
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  want. Those sorenesses are very acute. They take place instantaneously. This is not, however,
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  the burning sensation that you might get during exercise. The burning sensation that
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  you might get during exercise and the soreness you might experience during an exercise is
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  part of the arms. The way it is to determine if it's an aims situation or an arms situation
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  is how sharp is the pain and does the pain limit my ability to do movement with that
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  muscle. When we're looking at the onset of muscle soreness issues is a cascade of events
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  stemming from the immune system. The muscle pain that you feel, the muscle burning that
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  you feel during exercise is not from lactate or what some people prefer to as lactic acid,
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  but it's from tissue damage triggering the embedded immune system to become active. When
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  the immune cells become active, they're going to increase immune signals, immune hormones,
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  such as interleukin 1, interleukin 6, interferon gamma, TNF alpha, and then a whole host of
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  prostaglandins. While at the same time they're going to block anti-inflammatory IL-10, interleukin
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  10, as well as growth hormones such as mechanical growth factor from the cells themselves. What
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  the activation of the inflammation signals and the blocking of the anti-inflammation
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  signals do is it increases macrophage activity, it increases a protein within the cells known
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  as NF, Kappa B, and COX proteins. It's going to trigger myoblast proliferation, more myoblasts
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  becoming active, but it's not going to allow for differentiation of the myoblasts. So what
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  it's going to do is it's going to trigger muscle cells, the stem cells that would normally
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  allow for growth to take place, to start the cascade of events to lead to growth, but it
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  won't allow growth to occur. It reduces internal signals within the cells in terms of responsiveness
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  to IL-10. What that does is that increases inflammation within the muscle that's been
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  worked out. So if we think about it, we work out and we talk about getting swole after
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  a workout. That swoliness is occurring due to inflammation. It's going to cause a change
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  in blood flow into the tissues around the cells. It's going to cause movement of fluid
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  from the blood into the interstitial area, this area around the tissues. Because we get
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  activation of the fibroblast and the myoblast, we're going to get fibrosis taking place.
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  We're going to get fibres being laid out, but the fibrosis that are being laid out is
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  going to increase the likelihood of developing scar tissue, not skeletal muscle tissue. We're
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  going to have very poor muscle protein synthesis taking place because of the inflammation signals,
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  in particular high amounts of cortisol taking place. All of these lead to the classical
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  signs and symptoms of muscle soreness, such as the feelings of pain. The altered muscle
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  functions reduce the ability to produce strength, reduce maximal strength, reduce maximal power,
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  reduce maximal workload. Aedema in the tissues, fluid collection in the limb, fluid collection
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  in the muscle, that's going to make the muscle and make the limb look bigger. The fluid collection
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  with the altered ability for the muscle to work is going to alter my range of motion.
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  How easy is it for me to move throughout the entire range that I should be moving? Because
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  of the metabolic stress that's taking place, we're going to have a large amount of oxidative
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  stress occurring. We're going to have an increase in our signals of oxidative stress. We're
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  going to have a reduction in our antioxidant capacity. We're going to use up a lot of our
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  antioxidant vitamins. We're going to need to supplement those antioxidant vitamins.
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  We're going to have large amounts of muscle damage induced inflammation. We're going to
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  see increase in white blood cells. We're going to see increase in the granulocytes, in the
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  gastronophils, in the basal fills, in the macrophages, in the T cells and V cells. We're going to
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  see a whole host of pro-inflammatory signals, the IL-6, the TNF-alpha, the C-reactive proteins,
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  which is going to change the way in which blood flow is moving around the body. All
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  of those factors come into play to trigger inflammation. The more inflammation I have,
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  the poorer my resolution will be. I need resolution in order to allow the muscle to become functional,
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  in order to replace damage skeletal muscle with active functional skeletal muscle. We
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  need to have pain in order to have gains. We need arms and we need doms, but we need
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  to get over it.