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Delayed Onset Muscle Soreness

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iDelayed DOMS is common in running, and while the soreness is delayed, the accompanying weakness is immediate. A bout DOMS provides protection against future DOMS, and so is a critical part of training.=Introduction =Delayed Onset Muscle Soreness (DOMS) is a familiar experience to most people who exercise. It affects people who weight train and run particularly, and DOMS can produce anything from mild [[Muscle| muscle]] soreness to debilitating pain and weakness. DOMS is caused by eccentric stress, where the muscles working to resist lengthening, such as lowering a weight or absorbing the landing forces of running. [[Downhill Running]] is a particular source of eccentric stress. DOMS not only produces delayed soreness, but immediate weakness that generally lasts a similar length of time. DOMS also produces swelling, tense muscles, reduced coordination and a limited range of motion. A key benefit of DOMS inducing exercise is that a bout of DOMS can give protection against similar future exercise, and the protection lasts for months. Running with the correct [[Cadence]] can help prevent DOMS, and [[Nutrient Timing| taking protein]] after DOMS inducing exercise is one of the best treatments, though [[Why compression clothes| compression clothing]], [[Caffeine| caffeine]] and [[Massage| massage]] can also help.
=What is DOMS?=
The soreness of DOMS generally peaks between 24 and 72 hours after unusual or severe exercise, though soreness may occur sooner after running<ref name="Vickers2001"/>. DOMS is particularly related to eccentric exercise, which is where the muscle works to resist becoming longer, rather than working to contract. When you muscles absorb the impact of running, this is eccentric exercise, and [[Downhill Running]] is more eccentric than flat or uphill running. The images below show the damage that occurs from eccentric exercise<ref name="FeassonStockholm2002"/> and marathon running<ref name="Warhol-1985"/>:
| 5
| Your quads cannot lower any weight and descending stairs it tricky. Descending stairs involves standing opposite the handrail and locking the leg that is opposite the handrail. Your body is then tilted towards the handrail, using your arms to lower your weight. The leg nearest the handrail is locked straight and once your body is lowered, it takes the weight. Repeat for each step. (Or avoid stairs.)
|}
==Likert Scale Muscle Soreness==
There is a more general scale of muscle soreness that applies to all muscles, but is not focused on DOMS<ref name="Vickers2001"/><ref name="Impellizzeri-2007"/>.
{| class="wikitable"
! 0
! An absence of soreness
|-
| 1
| A light pain felt only when touched / a vague ache
|-
| 2
| A moderate pain felt only when touched / a slight persistent pain
|-
| 3
| A light pain when walking up or down stairs
|-
| 4
| A light pain when walking on a flat surface / painful
|-
| 5
| A moderate pain, stiffness or weakness when walking / very painful
|-
| 6
| A severe pain that limits my ability to move
|}
=What are the symptoms of DOMS?=
<ref name="Vickers-2001"> AJ. Vickers, Time course of muscle soreness following different types of exercise., BMC Musculoskelet Disord, volume 2, pages 5, 2001, PMID [http://www.ncbi.nlm.nih.gov/pubmed/11701094 11701094]</ref>
<ref name="Lynn-1998">R. Lynn, JA. Talbot, DL. Morgan, Differences in rat skeletal muscles after incline and decline running., J Appl Physiol (1985), volume 85, issue 1, pages 98-104, Jul 1998, PMID [http://www.ncbi.nlm.nih.gov/pubmed/9655761 9655761]</ref>
<ref name="Vickers2001">Andrew J Vickers, BMC Musculoskeletal Disorders, volume 2, issue 1, 2001, pages 5, ISSN [http://www.worldcat.org/issn/14712474 14712474], doi [http://dx.doi.org/10.1186/1471-2474-2-5 10.1186/1471-2474-2-5]</ref>
<ref name="Impellizzeri-2007">FM. Impellizzeri, NA. Maffiuletti, Convergent evidence for construct validity of a 7-point likert scale of lower limb muscle soreness., Clin J Sport Med, volume 17, issue 6, pages 494-6, Nov 2007, doi [http://dx.doi.org/10.1097/JSM.0b013e31815aed57 10.1097/JSM.0b013e31815aed57], PMID [http://www.ncbi.nlm.nih.gov/pubmed/17993794 17993794]</ref>
</references>
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