The conclusion of Matt's research was that the best approach to treating DOMS is to take a multi-faceted, holistic-approach that includes dietary considerations, ice, compression wear and massage.
However, a double-blind, placebo-controlled pilot study on BounceBack capsules published in the International Society of Sports Nutrition this past June may bring some relief to those suffering from DOMS.
Research methodology:
10 healthy, untrained subjects were enrolled. Subjects were between 18 and 45 years of age (mean 27.73) and their gender was evenly divided (5 men, 5 women).
During the screening visit subjects were assessed for eligibility, given a physcial exam, randomized into the test or placebo group, and given the appropriate investigational product. Subjects received an electronic SenseWear armband (BodyMedia, Pittsburgh, PA) to record activity data. In order to limit the variable impact of diet on plasma markers of inflammation, subjects were given an identical set of frozen foods to consume for each of the 24-hours periods prior to their day 30 exercise visits.
During each arm of this crossover study, subjects took the investigational study product for 30 days before returning for their exercise visit (day 30). After the exercise visit, they returned on days 31, 32 and 33 for additional assessments and blood draws. After completing the day 33 visit, subjects underwent a 2-week washout of the study product before beginning the second arm of the study, which followed an identical timetable.
The eccentric exercise protocol consisted of repeated quadricep squats using a Smith Machine. At the screening visit subjects were asked to complete the maximum number of squats that they could perform in a 5 minute period. This effort was regarded as submaximal and therefore at the 2 subsequent exercise visits, subjects were required to perform twice as many squats as they had performed during the screening visit.
Findings:
No adverse effects were reported during the study.
Participants were assessed for pain, tenerness, inflammation, muscle damage and flexion and extension.
In this present study BounceBack capsules demonstrated significant improvement in subjective pain and tenderness, with no significant improvement in levels of markers of inflammation, muscle damage or muscle flexion.
With a very small sample size, this study is not statistically significant and further research with a larger sample size is warranted. However, based on what appears to be a good safety profile, BounceBack capsules may be worth a try if you are looking for relief from DOMS.
On the downside, relief doesn't come cheap. BounceBack's manufacturer, Mannetech, recommends taking 2 capsules daily. A 30-day supply costs $48.83 plus an additional $5.49 for ground shipping in the continental U.S. I've been unable to locate the product at any retails locations; online ordering appears to be the only option.
I've lived with DOMS for all these years and at that price, it looks like I will continue to do so.
Train hard; stay strong.
Peace.
Susan
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comments
1 Response to "DOMS Update"Interesting post. I have to say whenever I or anyone in my family suffers from sore muscles due to a rigorous workout, we take extra magnesium capsules.
It's not expensive and it works. That would be 800 mg. for a few days. Combine that with some extra vitamin C, 2000 mg/day and you'll reduce inflammation and pain.
Neither of these are extremely expensive and the are very effective.
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