What is a Concussion?

The term concussion refers to a mild traumatic brain injury (MTBI) resulting in a temporary loss of awareness or consciousness. Concussions can result from falls in which the head strikes against an object, or when a moving object strikes the head.

The length of unconciousness may relate to the severity of the concussion, and affected individuals often have no memory of the events preceding the injury or immediately after regaining consciousness. Other symptoms include vomiting and unequally sized pupils.

Concussions are classified into five grades, as follows.

Grade I: Involves only confusion.

Grade II: Involves anterograde amnesia of less than five minutes as well as confusion.

Grade III: Involves the Grade I and II symptoms as well as retrograde amnesia and unconsciousness lasting up to 5 minutes.

Grade IV: Involves the Grade I, II, and III symptoms as well as unconsciousness lasting 5-10 minutes.

Grade V: Same as Grade IV, except unconsciousness lasts longer than 10 minutes.

Treatment of a Concussion

The best course of action depends on the severity of the concussion. In all cases, care should be taken to avoid a second blow to the head until well after the symptoms have subsided. If you are unsure of how best to proceed, a trained medical professional should be consulted for guidance.

What is Delayed Onset Muscle Soreness

The term delayed onset muscle soreness (DOMS) is used to describe the discomfort that is often felt 24-72 hours after exercising. While DOMS is often attributed to a buildup of lactic acid, there is little empirical support for this view.

Rather, it seems more likely that DOMS is a byproduct of microscopic tearing of muscle fibers caused by over-exertion. The extent of these micro-tears, and thus the amount of discomfort that they cause, largely depends on the type of exercise and the level of exertion.

Whatever the cause, the symptoms associate with DOMS can include muscle pain, inflammation, stiffness, and weakness.

Treatment of Delayed Onset Muscle Soreness

Perhaps the best course of action is to prevent DOMS before it happens. Warming up before exercise and cooling down afterwards, along with proper stretching, can help to reduce the incidence and severity of DOMS. It is important to keep in mind, however, that excessive stretching can cause DOMS.

While the R.I.C.E. regimen may alleviate the symptoms associated with DOMS, the often diffuse nature of this sort of muscle soreness makes it difficult to apply in many cases. Nonetheless, there is evidence to suggest that rest, ice, compression, and elevation all have the potential to speed recovery.

Active recovery, which involves light aerobic exercise to increase blood flow throughout the body, has been suggested as a means for minimizing the occurrence of DOMS in the first place, as well as for reducing symptoms once it occurs. While anti-inflammatories such as ibuprofen may be effective at reducing the discomfort and inflammation associated with DOMS, they do nothing to reduce weakness.

Finally, though massage has been suggested as an effective treatment for DOMS, the data here are mixed. Likewise, it has been suggested that nutritional supplements such as vitamin C and fish oil may help to alleviate the symptoms of DOMS, but there is little in the way of scientific support for this view.