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From Fellrnr.com, Running tips
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{{DISPLAYTITLE:Delayed Onset Muscle Soreness (DOMS)}}DOMS is common in running, and while the soreness is delayed, the accompanying weakness is immediate. A bout of DOMS inducing exercise provides protection against future DOMS, and so is it's a critical part of training. By intentionally inducing DOMS you can prevent the soreness that occurs after long distance races. The less obvious, but more important benefit is that you also prevent some of the weakness that occurs towards the end of longer races. This is a key benefit to [[Downhill Running]] and especially the [[Treadmill Descent]]. I believe that incorporating Treadmill Descents into my training is the reason I've completed 100 mile races with little muscle soreness.
=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.
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<ref name="Shunsuke-2004">CiNii Articles Articles - EFFECTS OF ICE PACK ON MUSCLE INJURY INDUCED BY ECCENTRIC CONTRACTIONS http://ci.nii.ac.jp/naid/110004787806 </ref>
<ref name="Yackzan-"> L. Yackzan, C. Adams, KT. Francis, The effects of ice massage on delayed muscle soreness., Am J Sports Med, volume 12, issue 2, pages 159-65, PMID [http://www.ncbi.nlm.nih.gov/pubmed/6742292 6742292]</ref>
<ref name="High-1989"> DM. High, ET. Howley, BD. Franks, The effects of static stretching and warm-up on prevention of delayed-onset muscle soreness., Res Q Exerc Sport, volume 60, issue 4, pages 357-61, Dec 1989, PMID [http://www.ncbi.nlm.nih.gov/pubmed/2489863 2489863]</ref>
