Logan Steele
Exercise-induced muscle damage (EIMD) is a common mechanism for muscle growth. Intense exercise, particularly eccentric training, causes damage to muscle fibres, which are then repaired post-workout. This repair process results in an increase in muscle size and strength. However, excessive muscle damage can lead to injury and tissue necrosis. The risk of EIMD can be mitigated by avoiding new training techniques and excessive intensity or volume. Treatments for muscle damage focus on minimizing further injury, relieving pain, and promoting healing. Skeletal muscle injuries are common in sports and can be challenging to manage, with the RICE (rest, ice, compression, elevation) method being the most well-known immediate treatment.
| Characteristics | Values |
|---|---|
| Type of exercise | Eccentric contractions, resistance training, downhill running on a moderate to high incline, weight training |
| Muscle response | Delayed onset muscle soreness (DOMS), inflammation, oxidative stress, leukocyte infiltration, strength loss |
| Muscle adaptation | Muscle repair, muscle growth, improved motor unit synchronization, stronger connective tissue, stiffer muscle fibres, more aligned myofibrils |
| Muscle injury treatment | RICE approach (rest, ice, compression, elevation), cold water immersion, compression garments, massage |
| Muscle recovery | Muscle regeneration, muscle stem cells (satellite cells), growth factors, collagen deposition, scar tissue formation |
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What You'll Learn
Eccentric contractions
During an eccentric contraction, the muscle is stretched by an external force while contracting. This results in the muscle developing a higher force than with a concentric contraction. Eccentric contractions can cause considerable damage to skeletal muscle, with muscle pain, tenderness, fatigue, inflammation, oedema, and increased compartment pressure being known outcomes.
However, eccentric training is known to be particularly effective in stimulating hypertrophy (muscle growth). This is because your muscles are stronger in eccentric contraction than isometric, meaning you can lower a heavier weight than you can hold.
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Concentric contractions
During a concentric contraction, the contractile muscle myofilaments of myosin and actin slide past each other, pulling the Z-lines together. The heavier the object being lifted or moved, the more strength is generated. Common concentric movements and exercises include squats and push-ups.
Over time, repeated concentric contractions can lead to injury. If you begin to experience pain or weakness after performing a concentric exercise, consult with your doctor. Combining concentric and eccentric contractions can produce greater results in strength training, but you may be more prone to exercise-induced injuries during eccentric movements.
In animal experiments, it has been shown that concentric contractions do not show any damage immediately after exercise. However, muscles that have undergone eccentric contractions show some damage immediately after exercise, and the damage is more marked in samples taken 24–48 hours after exercise.
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Unfamiliar movements
EIMD can have both positive and negative effects on the body. On the one hand, it can lead to muscle growth and strength. The body repairs damaged muscle fibers by fusing them, increasing muscle mass and size. This is known as muscle hypertrophy. The muscle then adapts to better tolerate future exposure to stress. However, too much muscle damage can lead to injury and even tissue necrosis. Therefore, it is important to find the right balance, where just enough damage yields gains in muscular strength and size without causing injury.
To prevent EIMD from unfamiliar movements, it is important to introduce new exercises gradually and ensure proper warming up and cooling down. Additionally, giving the muscles adequate time to rest and recover between workouts is crucial. If muscle soreness or other symptoms of EIMD persist or get worse after a few days, it is important to consult a healthcare provider to prevent further injury.
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Intense exercise
Eccentric muscle actions produce greater force but recruit fewer muscle fibres than isometric or concentric actions. This means each active fibre is exposed to a higher level of stress. Eccentric training is known to be particularly effective in stimulating hypertrophy (muscle growth). Your muscles are stronger in eccentric contraction than isometric, meaning you can lower a heavier weight than you can hold. For example, you can hold a heavier weight than you can lift. Thus, your muscles are capable of generating maximum force under eccentric conditions.
Eccentric training and conditioning, including resistance training and activities that emphasise eccentric lengthening of the muscle, can result in considerable soreness within 24 to 48 hours. This is due to the acute, delayed nature of muscle soreness, which is indicative of an inflammatory immune response. This type of training can also cause muscle stiffness, which increases due to a rise in passive tension and remains elevated for a few days.
It is important to note that too much muscle damage can lead to injury and even tissue necrosis. Therefore, it is essential to allow for proper recovery and not overtrain.
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Skeletal muscle injuries
Skeletal muscles are the most common muscle tissue in the body and are, therefore, prone to injury. They are also the most common sports-related injuries, presenting a challenge in primary care and sports medicine.
A muscle tear is a larger injury where the muscle and its blood vessels are torn, causing severe pain, bruising, swelling, and weakness. This type of injury requires urgent medical attention and follow-up care with physical therapy. Rhabdomyolysis is a serious condition that can occur when muscle fibers die and release their contents into the bloodstream, potentially leading to kidney failure. This can be caused by traumatic events such as crush injuries or car accidents, or non-traumatic events like heatstroke, infections, or intense exercise.
Exercise-induced muscle damage (EIMD) is another mechanism that can lead to skeletal muscle injuries. Intense exercise or unfamiliar movements can cause damage to muscle fibers, which are then repaired by the body post-workout. Eccentric exercises, where the muscle lengthens under load, are particularly effective in stimulating muscle growth but can also lead to more significant damage if not performed properly.
The healing process for skeletal muscle injuries typically involves three stages: the acute inflammatory and degenerative phase, the repair phase, and the remodeling phase. Conservative treatment options include RICE (rest, ice, compression, elevation), nonsteroidal anti-inflammatory drugs (NSAIDs), and physical therapy.
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