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Achilles Tendon Protection
Aerobic Exercise Capacity
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Fitness Muscle Soreness

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Based on your genetics, your genetic predisposition for Muscle Soreness is

Low
Low
Normal
High

What does this mean?

 Your genotypes indicate that you have lower chance to get muscle soreness after exercise.

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How Is Your Genetic Risk Calculated?

This result is based on the SNPs(single nucleotide polymorphism)that are associated with Muscle Soreness.

Genes
Your Genotype
What it means?
Genes: IGF2_intron1
Your Genotype: CC
What it means? Lower association to muscle soreness
Genes: INS-IGF2
Your Genotype: GT
What it means? Typical
Genes: SLC30A8
Your Genotype: TT
What it means? Lower association to muscle soreness
Genes: IGF2_exon5
Your Genotype: GG
What it means? Typical
Genes: MnSOD
Your Genotype: TT
What it means? Typical
!

Limitations

This report does not diagnose any health conditions or provide medical advice. This should not be used as a diagnostic tool.
This result is limited to existing scientific research.
Please consult with a healthcare professional before making any major lifestyle changes or if you have any other concerns about your results.

What is Muscle Soreness?

Muscle soreness or post-exercise muscle soreness is a familiar dull, aching muscle sensation experienced by many individuals after putting extra stress on their muscles during a sports activity, thus severely straining the body. There are two types of muscle soreness, which are acute muscle soreness and delayed onset muscle soreness (DOMS). Acute muscle soreness is often described as a burning sensation. It’s caused by lactate buildup in the muscles. It resolves very well when compared to DOMS. On the other hand, DOMS is the pain and stiffness of the muscle you feel the day after you exercise. DOMS happens because of the muscle tear and in the surrounding tissues during your physical activity. Once you increase your exercise intensity for example, you’ll experience this type of muscle soreness as the muscle is not adjusted to the intensity of the exercise. DOMS is usually felt 24 hours after the exercise bout and may linger for an additional 24 - 48 hours before disappearing. The symptoms can range from muscle tenderness to severe pain that restricts any movement. The muscle pain is due to inflammation within the muscle, which is one of the main triggers for this muscle soreness. For most exercises, soreness usually follows an inverted U-shaped curve over time, peaking 24 - 48 hours after the exercise before disappearing. For long-distance runners however, they experienced a pattern of soreness that seems to peak immediately after exercise and reduce gradually over time. The period taken for DOMS from start to finish is influenced by the intensity and duration of exercise done by an individual. DOMS may lead to negative outcomes that affect an athlete's sprint, power, jump height, and drop-jump performance. DOMS may compromise joint mechanics and muscle function, forcing the affected individuals to adapt compensatory movement patterns that substantially reduce the performance or optimal training intensity of athletes.

How It Affects Your Body

When you exercise, you stress your muscles and the fibers begin to break down. As the fibers repair themselves, they become larger and stronger than they were before. This means that your muscles will become stronger and have greater endurance for your workout.

Suggested Lifestyle Changes

Dietary Recommendations:

  1. Consuming anti-inflammatory foods may help to relieve muscle soreness. For example, pineapple, ginger and cherry juice.
  2. Milk contains important proteins that are used for muscle source recovery and strength.
  3. Consume foods that are rich in polyphenol, such as pomegranates and cherries - this can help reduce occurrence of delayed-onset muscle soreness (DOMS) post-exercise.
  4. Consumption of taurine for 15 days post-exercise may significantly reduce DOMS through reduction of superoxide radical production. Taurine can be found in shellfish (eg. scallops, mussels, clams), dark meat of turkey and chicken, and turkey bologna.
  5. Consume caffeine post-workout as studies have shown that it helps to reduce DOMS.

Supplement Recommendations:

    Lifestyle Recommendations:

    1. Apply Arnica gel as a remedy for muscle soreness. Studies have shown that the arnica herb can reduce inflammation and relieve pain.
    2. Taking a warm bath after exercising can help to reduce DOMS.
    3. Applying ice packs may help to reduce muscle pain.
    4. Putting on pressure garment for 24 hours after your physical activity can help to increase blood flow, which results in a faster recovery period.
    5. Staying hydrated can help to maintain electrolyte balances in the body, which is needed throughout physical activities.
    6. Doing stretches after working out will help to cool down muscles and avoid muscle soreness on the following day.
    7. Be aware of your limitations in doing certain body movements. To avoid injuries, it is advisable to not push your limits.

    Exercise Recommendations:

    1. A 20-minute bout of foam rolling on a high-density roller session is recommended immediately post-exercise and every 24 hours thereafter - this can help to reduce the likelihood of muscle tenderness.
    2. Post exercise massages are recommended as they can decrease pain associated with DOMS.
    3. Following intense DOMS-inducing exercise, individuals who must train on a daily basis should reduce the intensity and duration of their exercise for 1 to 2 days.

    Result Explanation Recommendations:

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