I DOMS
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I DOMS sono dolori ad insorgenza ritardata. Sono i classici dolori che si avvertono il giorno dopo un allenamento particolarmente intenso. I sintomi sono semplicemente dolore e rigidità muscolare, soprattutto in contrazione e in allungamento. Se ieri hai fatto squat e fai fatica a sederti sul gabinetto hai i DOMS. Non è acido lattico! L’acido lattico torna a livelli basali dopo un’ora dal termine dello sforzo.
I dolori iniziano ad acutizzarsi dopo 24 ore dall’allenamento, il picco è tra le 24 e le 72 ore. Si ipotizza che il lavoro in eccentrico (quando si allunga il muscolo, ad esempio quando scendo nello squat) acutizzi i DOMS. Anche eseguire esercizi nuovi può portare a questi dolori.
L’allenamento in eccentrico porta a micro-traumi, le fibre muscolari si sfilacciano leggermente e si infiammano in attesa di recuperare. I muscoli si adattano e lanciano segnali nervosi di indolenzimento ogni volta che c’è una contrazione muscolare come a dire: “guarda che mi stiro se spingi ancora così!”. Possiamo dire che sovraccaricando andando in allungamento si creano micro-traumi e di conseguenza a dolori muscolari nei giorni successivi. I dolori scompaiono solitamente in 72 ore.
Posso allenarmi con i DOMS? Come comportarmi in caso di dolori.
Il fatto di avere dolori muscolari non comporta problemi per l’allenamento successivo. Avremo un calo di forza e soprattutto prima del riscaldamento saremo più bloccati e rigidi ma si può tranquillamente procedere con l’allenamento.
Fare stretching al termine dell’allenamento aumenta il flusso sanguigno nella zona interessata, dunque allevia il dolore e aiuta a recuperare prima. Personalmente oltre allo stretching statico sostengo che lo stretching dinamico aiuti molto il soggetto a superare il dolore. Sia chiaro non stiamo parlando di dolori lancinanti, non è un’ulcera, sono dei semplici fastidi che fanno anche sorridere quando ci muoviamo come Robocop.
Fare slanci dinamici e muoversi il più possibile riduce i tempi di recupero ed elasticizza nuovamente la muscolatura. Più stiamo fermi e più i dolori durano a lungo. Riscaldare la muscolatura con massaggi o terapie di caldo/umido può aiutare per una migliore circolazione e per il recupero muscolare.
Avere i DOMS significa che mi sono allenato bene? E se non li ho significa che mi sono allenato male?
Avere i DOMS non significa per forza che mi sono allenato bene, così come non averli non significa che mi sono allenato male. Abbiamo visto che questi dolori muscolari provengono solitamente da lavori eccentrici, ed esercizi nuovi, quindi posso essermi allenato bene e non sentire dolori, magari perchè la seduta era maggiormente in concentrico (quando accorcio il muscolo, esempio quando salgo nello squat). Oppure posso essermi allenato male, ma avendo fatto esercizi nuovi e in eccentrico sento qualche dolore.
Chi ama allenarsi con i pesi apprezza sempre l’insorgere di questi dolori nei giorni successivi. E’ importante sapere però che i DOMS non vogliono dire molto riguardo il nostro allenamento passato, se non che ci siamo allenati in eccentrico o con esercizi nuovi e che nel giro di 2-3 giorni andranno via i dolori senza ulteriori problemi.
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