8,153
edits
Changes
From Fellrnr.com, Running tips
no edit summary
== What is DOMS? ==
Delayed Onset Muscle Soreness (DOMS) generally occurs between 24 and 72 hours after unusual or severe exercise, such as racing a marathon. 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. [[Downhill Running]] is much more eccentric than flat or uphill running.
<gallery widths=300px heights=200px caption="Muscle damage from eccentric exercise (downhill running)">
File:EccentricA.JPG|Muscle before downhill running<ref name="images"/>
File:EccentricC.JPG|Immediately after downhill running<ref name="images"/>. Notice the disruption to the dark bands (z-bands) that are part of the muscle structure showing there is immediate damage.
File:EccentricD.JPG|One day later<ref name="images"/>, the damage and disruption is worse, indicated some continued breakdown.
File:EccentricB.JPG|Muscle 14 days later<ref name="images"/>, fully recovered
</gallery>
== What are the symptoms of DOMS? ==
The soreness of DOMS is different to a 'pulled' muscle. With DOMS, large areas of the muscle are very tender to the tough, and the pain is very unpleasant. With a pulled muscle, 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. This is often described as 'loosening' up.
http://books.google.com/books?id=ueMh1x7kFjsC&lpg=PA195&ots=wwIhuoi0Nt&dq=Tiidus%201997&pg=PA69#v=onepage&q=Tiidus%201997&f=true http://books.google.com/books?id=ueMh1x7kFjsC&lpg=PA195&ots=wwIhuoi0Nt&dq=Tiidus%201997&pg=PA69#v=onepage&q=Tiidus%201997&f=true</ref>
<ref name="um">Ultrarunning magazine, May/June 2010, "Dealing with DOMS"</ref>
<ref name="images">Neuromuscular disease-associated proteins and eccentric exercise http://jp.physoc.org/content/543/1/297.full.pdf</ref>
</references>
