Search Results (111)

Cold-water immersion (CWI), as a common recovery method, has been widely used in the field of post-exercise fatigue recovery. However, there is still a lack of comprehensive and systematic scientific evaluation of the combined effects of cold-water immersion combined with other therapies (CWI + Other). The aim of this study was to compare the effects of CWI and CWI + Other in post-exercise fatigue recovery and to explore the potential benefits of CWI + Other. We systematically searched PubMed, Embase, Web of Science, Cochrane Library and EBSCO databases to include 24 studies (475 subjects in total) and performed a meta-analysis using standardized mean difference (SMD) and 95% confidence intervals (CIs). The results showed that both CWI + Other (SMD = −0.68, 95% CI: −1.03 to −0.33) and CWI (SMD = −0.37, 95% CI: −0.65 to −0.10) were effective in reducing delayed-onset muscle soreness (DOMS). In subgroup analyses of athletes, both CWI + Other (SMD = −1.13, 95% CI: −1.76 to −0.49) and CWI (SMD = −0.47, 95% CI: −0.87 to −0.08) also demonstrated significant effects. In addition, CWI + Other significantly reduced post-exercise C-reactive protein (CRP) levels (SMD = −0.62, 95% CI: −1.12 to −0.13), and CWI with water temperatures higher than 10 °C also showed a CRP-lowering effect (MD = −0.18, 95% CI: −0.30 to −0.07), suggesting a potential benefit in anti-inflammation. There were no significant differences between the two interventions in the metrics of creatine kinase (CK; CWI: SMD = −0.01, 95% CI: −0.27 to 0.24; CWI + Other: SMD = 0.26, 95% CI: −0.51 to 1.03) or countermovement jump (CMJ; CWI: SMD = 0.22, 95% CI: −0.13 to 0.57; CWI + Other: SMD = 0.07, 95% CI: −0.70 to 0.85). Full article

Objectives: This study aimed to evaluate the effects of photomodulation therapy (PMT) on delayed onset muscle soreness (DOMS). Methods: Controlled studies investigating PMT for DOMS were identified through systematic searches of PubMed and EMBASE databases. Selected articles were reviewed for the effects of PMT, and the outcome data were extracted according to specific assessments and time points for meta-analysis. Results: A total of 14 studies met the inclusion criteria, all of which evaluated the effects of PMT following the induction of DOMS. The wavelength of PMT ranged from 660 to 950 nm and was applied to one to six points on the affected muscles. Four studies provided sufficient data for quantitative synthesis, comparing PMT with the placebo in terms of visual analog scale (VAS) scores and muscle strength at 24, 48, 72, and 96 h after the induction of DOMS. The results demonstrated a statistically significant reduction in VAS scores at 72 h (pooled SMD = −0.55) and 96 h (pooled SMD = −0.56), indicating a moderate effect. Muscle strength showed significant improvement at 24 h (pooled SMD = 0.97) and 48 h (pooled SMD = 0.99), reflecting a large effect size. Conclusions: These findings suggested that PMT may be an effective intervention for managing DOMS, with potential effects on reducing pain, enhancing muscle strength, and decreasing biochemical markers of muscle damage. Full article

Background: Pain manifestations as well as increased muscle tone and stiffness noted in the course of delayed-onset muscle soreness (DOMS) are reflected in altered values of the biomechanical and visco-elastic parameters of muscles. This study aimed to compare the effects of soft tissue mobilization with foam rolling and percussive massage on symptoms of DOMS induced by a standardized muscle fatigue protocol. Methods: Healthy volunteers (n = 60) were divided into three groups: FR group—foam rolling (n = 20), PM group—percussive massage (n = 20) and CON group—control/passive rest (n = 20). The fatigue protocol for the gastrocnemius muscle was carried out for development of DOMS in subsequent days. Therapeutic procedures were applied to participants for 3 consecutive days. The results of therapy were assessed by means of myotonometry, performed five times (before, three times during the treatment procedure, and after the end of the procedure). Results: Foam rolling significantly reduced the onset and duration of increased muscle tone (p = 0.006) and stiffness (p < 0.001), unlike percussive massage. The control group exhibited higher tone and stiffness after 48 h, at the peak of DOMS-related pain symptoms. Only foam rolling improved elasticity (decrement, p < 0.001), while visco-elastic properties (relaxation, creep) varied inversely with tone and stiffness. Foam rolling led to significantly lower stiffness (day 2) and reduced decrement and relaxation (day 4) compared to the control. Neither therapy was more effective than passive rest for pain relief during the observation period. Conclusions: Foam rolling and percussive massage accelerate recovery of muscle tone, stiffness, and elasticity after DOMS as compared to passive rest but offer no added benefit for pain relief. Full article

Background/Objectives: Sleep and recovery are critical for optimising exercise performance. However, the efficacy of melatonin supplementation in improving sleep quality and next-day physical performance remains unclear. This study examined the effects of melatonin ingestion on sleep and performance-related outcomes the following day in trained males. Methods: In a randomised, double-blind, placebo-controlled crossover study, 12 trained males (age: 21.92 ± 2.84 years) ingested 6 mg of melatonin (MEL) or a placebo (PLA) the night before performing the 5 m shuttle test (5mSRT). Before and after the 5mSRT, blood samples were collected. Peak heart rate (HR_peak) and rating of perceived exertion (RPE) were recorded throughout the test. Perceived recovery status (PRS) and delayed onset muscle soreness (DOMS) were measured before, 5 min, 24 h, 48 h, and 72 h after the test. The sleep/wake cycle was monitored during the night after ingestion. Results: Data were analysed using paired t-tests, Wilcoxon tests, and two-way ANOVAs, with significance set at p < 0.05. Compared to PLA, MEL did not modify any sleep parameters or blood markers (all p > 0.05). However, MEL improved total distance, fatigue index, the percentage decrement between sprints, and HR_peak (all p < 0.05) in the 5mSRT compared to PLA. MEL also enhanced PRS values up to 72 h post-exercise and reduced DOMS (all p < 0.05). Conclusion: In summary, 6 mg of melatonin taken at night enhanced next-day high-intensity exercise performance and improved perceived recovery up to 72 h post-exercise. Full article

Background/Objectives: Vibration foam rolling (VFR) has emerged as a popular intervention in sports and rehabilitation settings to enhance recovery and flexibility. This systematic review aimed to evaluate the effects of VFR on pain, fatigue, and range of motion (ROM) in individuals experiencing exercise-induced muscle fatigue and to assess its clinical applicability. Methods: A systematic literature search was conducted across five databases: PubMed, Cochrane Library, Embase, Web of Science, and CINAHL. Studies were included if they involved participants with muscle fatigue, applied VFR as an intervention, and measured outcomes related to pain, fatigue, or ROM. Methodological quality was assessed using the Joanna Briggs Institute critical appraisal tools. Results: Eight studies published between 2019 and 2024 met the inclusion criteria. VFR showed beneficial effects in reducing delayed onset muscle soreness, improving pressure pain threshold, and lowering subjective fatigue. Several studies also reported increased ROM in specific joints, including the hip and knee. However, findings across studies were inconsistent, particularly in physiological markers such as muscle oxygen saturation and blood flow parameters, where statistically significant differences were not always observed. Conclusions: VFR may offer potential benefits for pain relief, fatigue recovery, and ROM improvement in fatigued individuals. Nonetheless, its effects remain difficult to isolate from those of mechanical pressure and friction associated with foam rolling. Future studies with standardized intervention protocols and long-term follow-up are needed to clarify the independent role of vibration in recovery outcomes. Full article

This longitudinal study investigated the incidence and characteristics of injuries among U9, U11, and U13 male football players in an academy setting over a six-season period, from 2016/17 to 2021/22. A total of 374 injuries were analyzed, with a particular focus on muscle injuries, including Delayed Onset Muscle Soreness (DOMS), muscle ruptures, and contusions. The study revealed that the highest injury incidence occurred in the U13 group, with quadriceps injuries being most prevalent in both the U13 and U11 groups. The study found that muscle injuries accounted for a significant proportion of all injuries, particularly in the U13 group, where muscle injuries increased over time. Intrinsic factors such as physical development during puberty and extrinsic factors like training intensity and psychological pressures may contribute to the higher injury rates in older age groups. Additionally, seasonal fluctuations in injury rates were observed, with a notable decline during the COVID-19 lockdowns in 2019/20 and 2020/21, followed by an increase post-lockdown due to deconditioning. The study highlights the vulnerability of young athletes to muscle injuries, particularly during growth spurts, and calls for further research into training methods and injury prevention strategies to mitigate these risks. Full article

Background/Objectives: In this study, we aimed to examine the effect of creatine monohydrate (CrM) supplementation on recovery from eccentric exercise-induced muscle damage (EIMD) in diverse populations, including different sexes and age groups. EIMD decreases maximal voluntary contraction (MVC), restricts the range of motion (ROM), and increases muscle stiffness and delayed-onset muscle soreness, all of which negatively impact athletic performance. Therefore, developing effective recovery strategies is essential. Methods: A double-blind, randomized, placebo-controlled trial was conducted with 40 healthy male and female participants. After 33 days of supplementation with either CrM or placebo (crystalline cellulose), the participants performed eccentric exercises. Recovery indices, including MVC, muscle stiffness, subjective muscle extensive soreness, fatigue, and upper arm circumference, were measured at baseline, immediately after exercise, 48 h post-exercise, and 96 h post-exercise. Results: The creatine supplementation group (CRE) demonstrated a significantly quicker recovery of MVC than the placebo group (PLA). Furthermore, reductions in shear modulus and muscle fatigue were observed in the CRE group. Notably, females in the CRE group exhibited a significant suppression of post-exercise edema, suggesting a sex-specific response. Conclusions: These findings indicate that CrM supplementation may enhance recovery from EIMD, contributing to the maintenance of muscle function and the reduction of discomfort after exercise. CrM has the potential to serve as a practical nutritional strategy to promote recovery, not only for athletes, but also for a broader population. Full article

Background/Objectives: Beetroot juice (BJ), a natural source of dietary nitrate, has gained increasing attention for its potential to improve exercise performance and cardiovascular function. While its benefits are well documented in endurance contexts, less is known about its short-term effects on resistance training performance and recovery. Thus, this study investigated the effects of short-term BJ supplementation on strength performance, cardiovascular responses, muscle oxygenation, and post-exercise recovery in resistance-trained males. Methods: Twelve healthy men (age: 21.3 ± 1.9 years; body mass index: 21.42 ± 2.36 kg/m²) completed two supplementation protocols involving BJ, providing 450 mg of nitrate per day, and a nitrate-free placebo (PLA). Each protocol consisted of two laboratory visits, one to assess the acute ergogenic effects and another to evaluate recovery after 72 h, resulting in a total of four sessions over a two-week period. During the three consecutive days of supplementation, participants ingested a single 900 mL dose (15 g BJ powder/PLA) 2 h before the first session, followed by three daily 300 mL doses (5 g BJ each/PLA) over the next two days, and a final dose (15 g BJ powder/PLA) taken 2 h before the second session (72 h post-first session). Each testing session involved incremental back squat (BS) and bench press (BP) exercises at 60%, 70%, and 80% of the one-repetition maximum (1RM) performed to failure, with three-minute rest intervals between sets. Repetition to failure, movement velocity, peak power, peak heart rate (HR), and muscle oxygenation (SmO₂) were recorded during BP and BS exercises. Heart rate variability (HRV) and blood lactate were assessed before and after each training session. Lower-limb strength (CMJ and SJ) and delayed-onset muscle soreness (DOMS) were assessed daily during the 3-day supplementation period. Results: BJ significantly increased repetitions completed at 80% 1RM during BP and BS (p < 0.05) compared to the PLA. Peak movement velocity improved across all intensities using BJ with higher values compared to the PLA at 60–80% 1RM (p < 0.05). SmO₂ was higher in BJ at 70–80% 1RM) and further improved after 72 h of BJ supplementation (p < 0.05). Cardiovascular strain was reduced in BJ, evidenced by lower peak HRs and smaller post-exercise declines in HRV indices (p < 0.05). Post-exercise recovery favored BJ, with faster recovery in jump performance at 24 h and reduced upper-limb DOMS at 24–48 h (p < 0.05). Conclusions: Short-term BJ supplementation enhances high-intensity resistance performance, improves muscle oxygenation, attenuates cardiovascular strain, and accelerates neuromuscular recovery. These benefits highlight its potential as a practical strategy for athletes seeking to optimize training performance and recovery during periods of intense resistance training. Full article

Background/Objectives: Structured medium- and long-chain triglycerides (sMLCT) may be a superior vehicle for medium-chain fatty acid delivery to peripheral tissues, such as skeletal muscle. Limited information is available concerning the effect of sMLCT on muscular performance or recovery after a muscle-damaging exercise protocol. The purpose of this study was to establish the effect of a novel formulation of sMLCT on muscular performance and recovery. Methods: Forty female adults (mean ± SD age = 22 ± 3 years; body mass index = 23.5 ± 3.4 kg/m²) were randomized into one of two study groups, placebo control [CON; n = 20] or sMLCT [n = 20], and completed five total visits to the laboratory. The baseline (i.e., pre-exercise) assessments of muscle performance, size, and soreness were compared to assessments immediately following exercise and 24, 48, and 72 h post-exercise. Results: No statistically significant condition × time interactions were noted for strength outcomes, although trends for condition × time interactions were present for torque over 25 ms (p = 0.06) and peak torque (p = 0.05). Similarly, no condition x time interactions were present for ultrasound echo intensity, the subjective ratings of soreness and pain, thigh circumference, leg volume, and vertical jump performance. Conclusions: Within the context of the current study, the ingestion of sMLCT did not significantly influence the rate of muscle strength recovery following muscle damaging resistance exercise. Full article

Background: Hormonal fluctuations across the menstrual cycle can significantly impair physical performance, neuromuscular function, and cognitive processing in female athletes, particularly during the premenstrual phase. Emerging evidence suggests that dark chocolate (DC), rich in flavonoids, polyphenols, magnesium, and theobromine, may exert anti-inflammatory, analgesic, and neuroprotective effects. This study investigated the acute effects of 85% DC supplementation on cognitive and physical performance, as well as delayed-onset muscle soreness (DOMS), in female CrossFit^® athletes across four distinct hormonal phases. Methods: In this randomized, double-blind, placebo-controlled, crossover study, fifteen trained eumenorrheic female CrossFit^® athletes completed three intervention conditions: dark chocolate (DC), placebo (PLA), and control (CON). Participants were evaluated during four distinct menstrual phases—menstrual, follicular, luteal, and premenstrual syndrome (PMS)—over three consecutive menstrual cycles. In each phase, participants consumed 30 g/day of either DC or PLA for three days, followed by performance testing on day four. Functional and cognitive performance were assessed via the CINDY WOD, handgrip strength (HGS), and Stroop tests (reaction time and correct answer percentage, CAP). DOMS was measured using a 100 mm visual analog scale at baseline and at 0, 12, 24, 48, and 72 h post-exercise. Results: DC supplementation significantly improved functional performance (CINDY WOD) across all menstrual phases, with the greatest enhancement during PMS (p < 0.01). Reaction time significantly improved during PMS (p = 0.010 vs. control; p = 0.002 vs. placebo). Additionally, DOMS was notably reduced in the luteal phase at 12 h, 24 h, and 72 h post-exercise in the DC condition compared to the control and placebo (p < 0.05). No significant differences were observed in HGS across conditions or phases (p > 0.05). Conclusions: Short-term DC supplementation may selectively enhance high-intensity functional performance and cognitive accuracy in trained female athletes, particularly during hormonally sensitive phases such as PMS. Its anti-inflammatory and neuromodulatory properties make DC a promising, non-pharmacological strategy to support female-centric recovery and performance in CrossFit^® and similar sports. Future research should explore chronic intake, mechanistic biomarkers, and individual variability across menstrual cycles. Full article

Background/Objective: Plant-based protein is less bioavailable than animal protein. It is unclear if the protein recommendations for athletes should be increased when following a vegetarian diet. This study’s purpose is to document the recovery of strength and power, as well as to assess soreness after exercise-induced muscle damage (EIMD), in people following a vegetarian diet while consuming the lower (1.2 g/kg/day) and upper (2.0 g/kg/day) ends of protein recommendations for athletes. Methods: In this crossover design study, subjects were randomly assigned to consume 1.2 or 2.0 g/kg/day of protein and were supplemented up to their allotted amount with pea protein. Sixteen male (n = 9) and female (n = 7) subjects (24 ± 2 yr, 170 ± 7 cm, 68.2 ± 10.0 kg) performed a single-leg vertical jump and maximal isometric and isokinetic knee extension prior to, and five days following, EIMD. The quadricep muscle was injured by completing 10 × 10 eccentric contractions on an isokinetic dynamometer. The opposite condition was performed after a 2-week washout period. Results: There was a difference over time (p < 0.001), but not between conditions, for isometric strength (p = 0.92), vertical jump (p = 0.78), concentric strength at 60 (p = 0.92), 180 (p = 0.91), and 240 degrees per second (p = 0.90). There was a difference over time (p < 0.001), but not between groups, for pressure pain threshold while sitting (p = 0.74) and standing (p = 0.94), and the 10 cm visual analog scale completed while walking (p = 0.10), sitting (p = 0.32), and standing (p = 0.15). Conclusions: There was no difference in recovery of strength, power, and soreness after EIMD in people who follow a vegetarian diet while consuming the lower and upper ends of protein recommendations for athletes. Full article

Evidence supports the role of palmar cooling to improve exercise performance, especially with endurance and resistance activities. The aim of this randomized placebo-controlled trial was to explore the effects of palmar cooling on repeated sprinting performance and recovery. Fifteen graduate students were randomly assigned to either a palmar cooling intervention or placebo group (males: n = 8, females: n = 7; Avg. age: 24.06 yrs.) After a ten-minute warm-up, participants completed ten sixty-meter sprints that included two 180-degree changes of direction. Three bouts of two-minute intervention or placebo occurred during the study. Data for sprint times, heart rate, and RPE were collected throughout testing. A muscle soreness rating was collected via survey 48 h post intervention. Statistically and practically significant differences were found between groups for average sprint times, heart rate, and delayed onset muscle soreness. The intervention group utilizing palmar cooling demonstrated less degradation in sprint times, lower heart rate upon completion, and a lower soreness rate 48 h after testing. More research is needed with a larger sample size to determine if practical and statistically significant differences will be maintained and would allow for a more robust multivariant analysis, resulting in the findings being more generalizable to a larger population. Full article

Unaccustomed and/or strenuous eccentric contractions are known to cause delayed-onset muscle soreness. In spite of this fact, their exact cause and mechanism have been unknown for more than 120 years. The exploration of the diverse functionality of the Piezo2 ion channel, as the principal proprioceptive component, and its autonomously acquired channelopathy may bring light to this apparently simple but mysterious pain condition. Correspondingly, the neurocentric non-contact acute compression axonopathy theory of delayed-onset muscle soreness suggests two damage phases affecting two muscle compartments, including the intrafusal (within the muscle spindle) and the extrafusal (outside the muscle spindle) ones. The secondary damage phase in the extrafusal muscle space is relatively well explored. However, the suggested primary damage phase within the muscle spindle is far from being entirely known. The current manuscript describes how the proposed autonomously acquired Piezo2 channelopathy-induced primary damage could be the initiating transient neural switch in the unfolding of delayed-onset muscle soreness. This primary damage results in a transient proprioceptive neural switch and in a switch from quantum mechanical free energy-stimulated ultrafast proton-coupled signaling to rapid glutamate-based signaling along the muscle–brain axis. In addition, it induces a transient metabolic switch or, even more importantly, an energy generation switch in Type Ia proprioceptive terminals that eventually leads to a transient glutaminolysis deficit and mitochondrial deficiency, not to mention a force generation switch. In summary, the primary damage or switch is likely an inward unidirectional proton pathway reversal between Piezo2 and its auxiliary ligands, leading to acquired Piezo2 channelopathy. Full article

Background: Capsaicin, known for its antioxidant and antibacterial properties, may mitigate oxidative stress and inflammation associated with exercise-induced muscle damage (EIMD). This study evaluates the efficacy of capsaicin supplementation in reducing delayed-onset muscle soreness (DOMS) and enhancing strength and power in collegiate male futsal players. Methods: A randomized, double-blind, placebo-controlled crossover design was used. Twelve male futsal players participated in three testing sessions: baseline (BL), followed by capsaicin (12 mg) or placebo (PLA), with a 7-day washout period. Participants consumed the supplement 45 min before completing an EIMD protocol of 200 plyometric jumps with a 10% body-weight vest. Metrics including vertical jump height (VJH), pressure pain threshold (PPT), thigh circumference (TCM), and isokinetic and isometric strengths were assessed 48 h post-EIMD. DOMS was measured using a visual analog scale (VAS) at baseline and 12, 24, and 48 h post-EIMD. Results: Capsaicin supplementation significantly improved VJH (p = 0.009), PPT (p = 0.004), and reduced TCM (p = 0.015) compared to baseline, with superior performance in PPT and TCM reduction (p < 0.05). Capsaicin also significantly decreased VAS scores for DOMS immediately, 12, 24, and 48 h post-EIMD (p < 0.001) compared to PLA and BL. No significant differences were found in isokinetic and isometric strength metrics (p > 0.05). Conclusions: Acute capsaicin supplementation can mitigate DOMS and enhance performance markers such as VJH and PPT in collegiate futsal players. Its benefits suggest a viable nutritional strategy for recovery and performance optimization in high-intensity sports. Full article

Measuring exercise intensity for safety and to inform prescription in acute burn survivors, is challenging. This study aimed to assess the validity of adult patient end-of-workout rating of session perceived exertion (sRPE); and calculated training load (TL) (sRPE × session duration) as measures of exercise intensity. Secondly, the study aimed to compare clinician and patient perception of exercise effort during physiotherapist-led sessions. Repeated RPE data were collected every 5-min during two resistance exercise sessions completed by 25 burns patients. Physiological (heart rate [HR], blood lactate [BLa]) and perceptual measures (sRPE, ratings of pain, fatigue, delayed onset muscle soreness, sleep quality and stress) were also captured. Adjusted, multivariable linear regression models were used to determine the associations between sRPE and TL and significant predictor variables. Paired t-tests were performed to compare clinician and participant sRPE. Results: Average RPE calculated from 5-min repeats, after adjustment for age and %TBSA, was significantly associated with sRPE, F(1, 45) = 100.82, (p < 0.001, adjusted R² = 0.64) and TL, F(1, 45) = 33.66, (p < 0.001, adjusted R² = 0.39). No significant differences between patient and clinician sRPE were apparent (p = 0.948). Thus, one-off reporting of sRPE and calculated TL may be appropriate markers to monitor exercise intensity and aid prescription in individuals with burn injuries, regardless of patient and burn characteristics or time since burn. There was also no difference between patient and clinician’s perceptions of exercise effort. Full article