8,153
edits
Changes
From Fellrnr.com, Running tips
no edit summary
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. However, the soreness of DOMS is not the best indicator of the muscle damage, and similar levels of soreness can result from differing levels of muscle damage<ref name="NosakaNewton2002"/>. In addition, there are other symptoms, such as:
* Reduction in strength<ref name="Saxton-1995"/><ref name="domsiso"/><ref name="Gulick-1996"/><ref name="Paddon-Jones-1997"/>, typically 30-60%<ref name="Baldwin Lanier-2003"/>. (Note that the reduction in strength starts immediately following the damaging exercise and increases over the next 24-48 hours<ref name="Cheung-2003"/>. The initial reduction in strength can be as much as 40%<ref name="Baldwin Lanier-2003"/>.)
* Muscle tenderness. DOMS makes the muscles tender to the touch, and the pain associated with pressure differs between DOMS and normal muscle soreness. With DOMS, the pain is extremely unpleasant and can be nauseating, where normal muscle soreness can be painful, but the pain has a sense of relief and is sometimes call a "good pain." The muscle tenderness can be measured from the "Pressure-Pain Threshold", where pressure is increased until the subject feels pain rather than pressure<ref name="Pearcey-2015"/>.
* Increased passive muscle tension<ref name="Howatson-2008"/>. A muscle suffering from DOMS will often be hard to the touch, even when relaxed as much as possible.
* Swelling of the muscle<ref name="Howatson-2008"/>, which can be seen as a lack of muscle definition in lean individuals.
| After
| Some evidence of reduced soreness
| No benefitSome evidence of reduced weakness
| None
|-
| No benefit
| No benefit
|
* [[Stretching]] temporarily weakens muscles
* Can induce DOMS
==Massage==
{{Main| Massage}}
[[Massage]] is widely used to prevent and treat injuries. Most meta-analysis suggest that post-exercise massage helps with the soreness of DOMS<ref name="Ernst-1998"/><ref name="Moraska-2005"/>, though the mechanisms are unclear<ref name="Tiidus-1997"/>. Studies that give massage 2-3 hours after DOMS inducing exercise showed reduced soreness<ref name="Smith-1994"/><ref name="Zainuddin-2005"/><ref name="Hilbert2003"/>, but not weakness<ref name="Zainuddin-2005"/><ref name="Hilbert2003"/>. One study that gave massage 2 days after exercise that resulted in reduced soreness and improved muscle function<ref name="MancinelliDavis2006"/>, but other studies that use massage 24 hours or more after exercise showed no benefit<ref name="Hart-"/><ref name="Dawson-2004"/>. A study that used 20 minutes of foam rolling immediately following the DOMS inducing exercise, then again at 24 and 48 hours showed a significant improvement in both pain and muscular performance<ref name="Pearcey-2015"/>. Therefore it seems likely that the timing of the massage is important, though other factors, such as the style of massage and the extent of the DOMS may also change the outcome. My personal experience suggests that massage immediately after the exercise is more effective than when the massage is delayed.
==Warmup==
{{Main| Warmup}}
<ref name="Vickers2001">Andrew J Vickers, BMC Musculoskeletal Disorders, volume 2, issue 1, 2001, pages 5, ISSN [http://www.worldcat.org/issn/14712474 14712474], doi [http://dx.doi.org/10.1186/1471-2474-2-5 10.1186/1471-2474-2-5]</ref>
<ref name="Impellizzeri-2007">FM. Impellizzeri, NA. Maffiuletti, Convergent evidence for construct validity of a 7-point likert scale of lower limb muscle soreness., Clin J Sport Med, volume 17, issue 6, pages 494-6, Nov 2007, doi [http://dx.doi.org/10.1097/JSM.0b013e31815aed57 10.1097/JSM.0b013e31815aed57], PMID [http://www.ncbi.nlm.nih.gov/pubmed/17993794 17993794]</ref>
<ref name="Pearcey-2015">GE. Pearcey, DJ. Bradbury-Squires, JE. Kawamoto, EJ. Drinkwater, DG. Behm, DC. Button, Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures., J Athl Train, volume 50, issue 1, pages 5-13, Jan 2015, doi [http://dx.doi.org/10.4085/1062-6050-50.1.01 10.4085/1062-6050-50.1.01], PMID [http://www.ncbi.nlm.nih.gov/pubmed/25415413 25415413]</ref>
</references>
