8,101
edits
Changes
From Fellrnr.com, Running tips
no edit summary
* The evidence for anti-oxidants is scant, but Vitamin C, D and E might help.
* The evidenced for massage, stretching and ice is ambiguous<ref name="X2"/>. In fact, short periods of [[Cryotherapy| icing]] can make DOMS worse<ref name="TsengLee2012"/>.
* Light exercise has been shown to relieve DOMS<ref name="X3"/>.* Performing a [[Warmup]] before exercise does not appear to reduce the resulting DOMS<ref name="Evans-2002"/>.
My personal experience is that a small amount of easy running, while painful, can speed up recovery. I have found no benefit to ice, massage, or Ibuprofen.
= Tangent - DOMS and Lactic acid =
DOMS is not caused by lactic acid; a full discussion will have to wait until I write an entry on 'the lactic acid myth', but suffice to say, lactic acid is your friend, not your enemy.
<ref name="DomsNsaids">B-Com Web https://b-com.mci-group.com/Abstract/Statistics/AbstractStatisticsViewPage.aspx?AbstractID=107621 </ref>
<ref name="Evans-2002"> {{Cite journal | last1 = Evans | first1 = RK. | last2 = Knight | first2 = KL. | last3 = Draper | first3 = DO. | last4 = Parcell | first4 = AC. | title = Effects of warm-up before eccentric exercise on indirect markers of muscle damage. | journal = Med Sci Sports Exerc | volume = 34 | issue = 12 | pages = 1892-9 | month = Dec | year = 2002 | doi = 10.1249/01.MSS.0000038895.14935.C8 | PMID = 12471293 }}</ref>
</references>
