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From Fellrnr.com, Running tips
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= How to treat DOMS? =
Do if you do get DOMS, what can you do?
* [[Caffeine]] has shown to be effective in reducing the pain of DOMS, as well as reducing the weakness<ref name="X1"/>.
* [[NSAIDs and Running|NSAIDS]] (Ibuprofen, Acetaminophen/Paracetamol, etc.) have been shown to increase the pain of DOMS, though they may delay its onset<ref name="DomsNsaids"/>, and NSAIDS may also impair healing<ref name="um"/>.
* 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"/>.
* Some<ref name="DaviesThompson2009"/><ref name="DaviesThompson2009"/><ref name="Kraemer-2001"/><ref name="DomsComp"/>, but not all<ref name="KraemerFlanagan2010"/><ref name="Viguier-2010"/> studies show that [[Why compression clothes|Graduated Compression Clothing]] mitigates DOMS. A meta-analysis<ref name="MacRae-2011"/> of 14 studies that looked at post exercise muscle soreness, 9 showed a reduction in soreness and 5 showed no change. Looking at the various studies, it appears that compression clothing may have the greatest benefit after 48-72 hours.
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.
<ref name="DaviesThompson2009">{{cite journal|last1=Davies|first1=Vanessa|last2=Thompson|first2=Kevin G|last3=Cooper|first3=Stephen-Mark|title=The Effects of Compression Garments on Recovery|journal=Journal of Strength and Conditioning Research|volume=23|issue=6|year=2009|pages=1786–1794|issn=1064-8011|doi=10.1519/JSC.0b013e3181b42589}}</ref>
<ref name="KraemerFlanagan2010">{{cite journal|last1=Kraemer|first1=William J|last2=Flanagan|first2=Shawn D|last3=Comstock|first3=Brett A|last4=Fragala|first4=Maren S|last5=Earp|first5=Jacob E|last6=Dunn-Lewis|first6=Courtenay|last7=Ho|first7=Jen-Yu|last8=Thomas|first8=Gwendolyn A|last9=Solomon-Hill|first9=Glenn|last10=Penwell|first10=Zachary R|last11=Powell|first11=Matthew D|last12=Wolf|first12=Megan R|last13=Volek|first13=Jeff S|last14=Denegar|first14=Craig R|last15=Maresh|first15=Carl M|title=Effects of a Whole Body Compression Garment on Markers of Recovery After a Heavy Resistance Workout in Men and Women|journal=Journal of Strength and Conditioning Research|volume=24|issue=3|year=2010|pages=804–814|issn=1064-8011|doi=10.1519/JSC.0b013e3181d33025}}</ref>
<ref name="MacRae-2011"> {{Cite journal | last1 = MacRae | first1 = BA. | last2 = Cotter | first2 = JD. | last3 = Laing | first3 = RM. | title = Compression garments and exercise: garment considerations, physiology and performance. | journal = Sports Med | volume = 41 | issue = 10 | pages = 815-43 | month = Oct | year = 2011 | doi = 10.2165/11591420-000000000-00000 | PMID = 21923201 }}</ref>
</references>
