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From Fellrnr.com, Running tips
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* As the name suggests, DOMS normally occurs a day or two after the exercise, but this is not always the case.
* The soreness of DOMS eases off with light exercise, so if the pain gets less then it's probably DOMS but if it gets worse it's probably not. The lessoning of the pain should occur after a few minutes of light exercise, such as walking or gentle running.
* The soreness of DOMS is normally quite diffuse over a large area of the muscle and the soreness is close to the surface. Often the muscles are tender to the touch and [[Massage]] is too painful. That is different to something like a muscle tear which has a sharp, localized pain, or a [[Trigger Points| Trigger Point]] that has a painful lump in the muscle.
* DOMS also reduces the strength of the effected muscles, and this can be quite dramatic in extreme cases.
* Often a muscle with DOMS is hard to the touch, even when it's as relaxed as possible. A healthy muscle should only be firm when it's contracted.
=What are the symptoms of DOMS?=
The soreness of DOMS is different to other forms of muscle soreness. With DOMS, large areas of the muscle are tender to the touch and painful when the muscle is used. With other forms of muscle soreness the area of tenderness is usually more localized and the pain of massage is sometimes described as a 'good pain'. The pain of DOMS will normally lessen with light exercise such as walking, which is often described as 'loosening' up. In addition, there are other symptoms, such as:
