THE EFFECTS OF YOGA TRAINING AND A SINGLE BOUT OF YOGA ON DELAYED ONSET MUSCLE SORENESS IN THE LOWER EXTREMITY
Journal of Strength and Conditioning Research
Boyle, C.A., S.P. Sayers, B.E. Jensen, S.A. Headley, and T.M. Manos. The effects of yoga training and a single bout of yoga on delayed onset muscle soreness in the lower extremity. J. Strength Cond. Res. 18(4): 000-000. 2004.-The purpose of this study was to determine the effects of yoga training and a single bout of yoga on the intensity of delayed onset muscle soreness (DOMS). 24 yoga-trained (YT; n ϭ 12) and non-yoga-trained (CON; n ϭ 12), matched women volunteers were administered a
... inistered a DOMS-inducing bench-stepping exercise. Muscle soreness was assessed at baseline, 24, 48, 72, 96, and 120 hours after benchstepping using a Visual Analog Scale (VAS). Groups were also compared on body awareness (BA), flexibility using the sit-andreach test (SR), and perceived exertion (RPE). Statistical significance was accepted at p Յ 0.05. A 2 ϫ 2 mixed factorial ANOVA with repeated measures at 24 and 48 hours revealed a significant (p Ͻ 0.05) group main effect with VAS scores greater for CON than YT. Paired t-tests revealed that in YT, VAS scores were higher before yoga class than after yoga class at 24 hours (21.4 [Ϯ 6.9] mm vs. 11.1 [Ϯ 4.1] mm; p ϭ 0.02). The SR was greater in YT than in CON (65.0 [Ϯ 7.9] cm vs. 33.3 [Ϯ 7.0] cm; p Ͻ 0.01); however, no differences were found between yoga and control in BA (94.0 [Ϯ 4.4] units vs. 83.8 [Ϯ 3.7] units; p ϭ 0.21) or in RPE at 5-minute intervals (2.9 [Ϯ 0.3], 5.3 [Ϯ 0.8], 5.8 [Ϯ 0.9], and 5.2 [Ϯ 0.8] vs. 2.5 [Ϯ 0.3], 4.0 [Ϯ 0.5], 4.2 [Ϯ 0.3], and 4.9 [ Ϯ 0.4]. Yoga training and a single bout of yoga appear to attenuate peak muscle soreness in women following a bout of eccentric exercise. These findings have significant implications for coaches, athletes, and the exercising public who may want to implement yoga training as a preseason regimen or supplemental activity to lessen the symptoms associated with muscle soreness.