Injured Abs

[rakgirl]

Has anyone else ever experienced this?
I missed two weeks of class because of work and then went dancing at a club. I didn't stretch and was doing alot of popping and stuff. Well my abs were hurting at the end of the night. So I didn't think about it much. I went dancing again the next weekend two nights in a row and there was alot of reggae music so I was doing alot of winding (i.e. circles- chest and hips and undulations). So now they really hurt and when I laugh they hurt more. What should I do. I have been doing the snake pose (yoga) to stretch them. I have to teach tomorrow night. Should I buy some icy hot? by the way it's my upper abs and the sides (lateral?)

[HotDogYogini]

No, can't say that I have, but icy hot doesn't hurt. Do other stuff when you teach! Camels up & down & small ones with just the belly might be good. Emphasize lower body stuff. I think you should do other yoga as well - twists, forward bends, not just cobra. I find my easy Pilates DVD to be very therapeutic. Ana Caban beginning mat.

[rakgirl]

thanks. i'll try that. i think tomorrow will be all about hip work and hands. enough circles for now.

[kina]

it sounds like you have delayed onset muscle soreness, in other words, you worked it girl!

It's caused by a buildup of lactic acid in the muscles after an intense session of exercise, in your case dancing with those muscles. If they don't hurt unless pulled, then they will be fine, but you'll be sore for a couple of days. Best way to treat DOM is with cardio exercise as an increase in the blood flow will flush the lactic acid from the muscles.

[aazura]

Kina's advice, and I would also add to drink lots of water. It also helps to flush the lactic acid from your system.

[rakgirl]

thank u ladies. that helps. i was scared i had really injured something. and i don't have med insurance anymore.
i'll get right on the water thing tho.

[rakgirl]

look what i found on wikipedia.

Delayed Onset Muscle Soreness (DOMS) is the pain or discomfort often felt 24 to 72 hours after exercising and subsides generally within 2 to 3 days. Once thought to be caused by lactic acid buildup, a more recent theory is that it is caused by tiny tears in the muscle fibers caused by eccentric contraction, or unaccustomed training levels. Since lactic acid disperses fairly rapidly, it could not explain pain experienced days after exercise.[1]

Although the precise cause is still unknown, the type of muscle contraction seems to be a key factor in the development of DOMS. Exercises that involve many eccentric contractions, such as downhill running, will result in the most severe DOMS. This has been shown to be the result of more muscle cell damage than is seen with typical concentric contractions, in which a muscle successfully shortens during contraction against a load.[2]

Some research claims that DOMS is not caused by the pain from damaged muscle cells, but from the reinforcement process.[3] The muscle responds to training by reinforcing itself up to and above its previous strength by increasing the size of muscle fibers (muscle hypertrophy). This reinforcement process causes the cells to swell and put pressure on nerves and arteries, causing DOMS.

[kina]

Originally Posted by rakgirl

look what i found on wikipedia.

Delayed Onset Muscle Soreness (DOMS) is the pain or discomfort often felt 24 to 72 hours after exercising and subsides generally within 2 to 3 days. Once thought to be caused by lactic acid buildup, a more recent theory is that it is caused by tiny tears in the muscle fibers caused by eccentric contraction, or unaccustomed training levels. Since lactic acid disperses fairly rapidly, it could not explain pain experienced days after exercise.[1]

Although the precise cause is still unknown, the type of muscle contraction seems to be a key factor in the development of DOMS. Exercises that involve many eccentric contractions, such as downhill running, will result in the most severe DOMS. This has been shown to be the result of more muscle cell damage than is seen with typical concentric contractions, in which a muscle successfully shortens during contraction against a load.[2]

Some research claims that DOMS is not caused by the pain from damaged muscle cells, but from the reinforcement process.[3] The muscle responds to training by reinforcing itself up to and above its previous strength by increasing the size of muscle fibers (muscle hypertrophy). This reinforcement process causes the cells to swell and put pressure on nerves and arteries, causing DOMS.

Sounds reasonable to me. But then again, so does the lactic acid explanation. in any case, treatment is the same, get thee some cardio young woman. once warmed up, stretch so that they muscle lengthens.

[rakgirl]

thanks kina. i like your explanation better than the thought of little tears in the muscle. i'll do plenty of cardio in my class tonight. i hope those ladies are ready.