Call me crazy, but I actually like that “ouch, I definitely ran hard” feeling in my legs after a really long or intense run, and I’ve talked to other runners who feel the same way. That slight sense of aching, called delayed-onset muscle soreness (DOMS), is a little reminder of our hard work.
Of course, no one wants the soreness to be so bad that it’s painful to walk around or difficult to continue with a training program. Although DOMS should go away on its own after a few days, here are some tips for dealing with it so that you can get back in the groove.
Ice down. Although it’s not the most pleasurable experience, taking a post-run ice bath reduces inflammation and soreness all over. If you just can’t tolerate it, apply ice packs to the sorest areas, such as your quads and calves.
Get a massage. Research has shown this to be a successful method for easing DOMS, so try gently massaging the sore areas with either your hands or a massage tool such as a foam roller.
Try active recovery. Don’t assume that you need to take a break from exercising until the pain has subsided. Go for a walk, a bike ride or an easy run. Yoga is a safe and relaxing day-after activity, and it may help reduce DOMS. Just make sure to avoid vigorous activity until the soreness is gone.
Do a pre-run warm-up. Walk briskly or do an easy jog for five to 10 minutes before running. If your muscles are still sore after your warm-up, stop and do some easy stretching before continuing.
If your pain lasts longer than a week, check in with a doctor because you may be dealing with an injury, not just DOMS.
How do you deal with DOMS?
Source: http://www.asicsamerica.com/blog/post/2011/05/16/Dealing-With-Post-Run-Muscle-Soreness.aspx
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