DOMS How Do You Deal With It?

Winston1717

Ok anyone that trains hard gets the dreaded DOMS a day or two later. What do you do to ease the pain so you can perform well at your next work out.

ChrisLindsay9

What is your workout schedule like? How many days a week can you/do you workout? Would you consider doing a split? This would allow you to train different muscle groups and give the ones that are sore a day or two of rest.

I have found that sometimes doing another workout will diminish the soreness (increased blood flow maybe?). For example, I have only experienced severe DOMS in the legs, but a casual walk or slow trot on a treadmill can often reduce the soreness (at least temporarily - during the workout - it'll come back afterwards).

jacksonpt

I usually do something light for the affected muscles (hike, swim, stretch, etc) and focus my intensity on better rested muscles.

HelloDan

Ok anyone that trains hard gets the dreaded DOMS a day or two later.

Not necessarily.

I rarely get DOMS, normally if I do, it's only from working an area or muscle that is not normal for me to use. That said, I just train through it, the soreness seems to ease with training.

ChrisLindsay9

I rarely get DOMS, normally if I do, it's only from working an area or muscle that is not normal for me to use. That said, I just train through it, the soreness seems to ease with training.

This is a good point that I forgot to mention. With continued training, the DOMS will eventually subside. The only time I may get it is if I really increase reps or weight, or do something dramatically different than what I've done in the past. And even then, it's a fraction of what I use to get when I first started weight training.

gigglybeth

Ok anyone that trains hard gets the dreaded DOMS a day or two later.

Not necessarily.

I rarely get DOMS, normally if I do, it's only from working an area or muscle that is not normal for me to use. That said, I just train through it, the soreness seems to ease with training.

^^^This. I also take as hot a shower as I can stand and if it's really bad, som Advil.

RoseTears143

Dealing with it now -_- I don't get sore til days 2-3 after working out usually. Today I'm dealing with my brutal leg day on Wednesday afternoon.

If it's lower body, I try to keep moving because if I sit still too long I just get even more sore so walking really helps. Upper body, just mild stretching every hour or two seems to help me.

ETA - not everyone gets DOMS, it has to do with your body's reaction to training. For me, when I stop getting sore I know I need to change my workout because my body is used to that routine. But I rotate my workouts so lower body / upper body isn't done on the same day usually so I can still do some weights even if one area is really sore. Every once in awhile I'll do a full body to shake it up with a completely different set of exercises if I need it though.

ahviendha

since i've started doing cardio after weights, i rarely get DOMS.

jagh09

I thought this thread was about an entirely different type of Dom. Sorry.

What does DOMS stand for please?

froeschli

Ok anyone that trains hard gets the dreaded DOMS a day or two later.

Not necessarily.

I rarely get DOMS, normally if I do, it's only from working an area or muscle that is not normal for me to use. That said, I just train through it, the soreness seems to ease with training.

^^^This. I also take as hot a shower as I can stand and if it's really bad, som Advil.

I used to take Advil every day, until I read it stunts muscle growth :ohwell: I doubt one or two will have that big an effect, but I seriously cut down on that 'habit'.
An easy paced run usually makes me feel better anyways.

LoraF83

I rarely get DOMS, normally if I do, it's only from working an area or muscle that is not normal for me to use. That said, I just train through it, the soreness seems to ease with training.

This is a good point that I forgot to mention. With continued training, the DOMS will eventually subside. The only time I may get it is if I really increase reps or weight, or do something dramatically different than what I've done in the past. And even then, it's a fraction of what I use to get when I first started weight training.

This. Honestly, I just work through it when I do get it (which isn't very often anymore). Maybe some Advil or Tylenol if it's particularly bad. Plenty of water to drink and plenty of protein to eat.

jennwren77

I thought this thread was about an entirely different type of Dom. Sorry.

What does DOMS stand for please?

LOL! Me too

I googled it: Delayed Onset Muscle Soreness

RoseTears143

I thought this thread was about an entirely different type of Dom. Sorry.

What does DOMS stand for please?

Delayed Onset Muscle Soreness

projectbam

i think its important to workout already hydrated and to keep drinking water throughout and after exercise. But TBH i worry if i DONT get DOMS .. its a sign your efforts are being rewarded with muscle repair right? .. they get less over time and its important to always keep your workouts varied to maintain an element of muscle breakdown and repair .. but yeah the pain is something to be welcomed.

in terms of supplementation .. i take a scoop of BCAAs first thing in the morning and one in the afternoon (with my protein shake) and this actually really helps with recovery also (with the DOMs).

jagh09

HAHAHA! Ok, thank you. I get that too, and didn't know it! After a particularly challenging kickboxing workout, I'm usually more sore on the 2nd day (which is this morning actually and my thighs are killing me).

I am a little disappointed about the topic though. Was looking forward to hearing some of those dom answers! Muwahahahha.

:laugh:

ninerbuff

Dynamic stretch the area affected. If you're not working out, ibuprofren.

A.C.E. Certified Personal/Group FitnessTrainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

iplayoutside19

I walk around and complain about it, and then my wife will roll her eyes because it's entirely self inflicted. And then through cletched teeth I'll say: "Ahhh yeah! It hurts so good."

katiekate58

Whenever I do a tough leg day, I pay for it two days later. The day after is always fine, but the day after that, oh man, I can barely walk! I'm working on stretching, and taking some advil to ease it up.

greenmonstergirl

I thought this thread was about an entirely different type of Dom. Sorry.

What does DOMS stand for please?

THIS^^^

I was looking forward to this thread too

:laugh:

Winston1717

What is your workout schedule like? How many days a week can you/do you workout? Would you consider doing a split? This would allow you to train different muscle groups and give the ones that are sore a day or two of rest.

I have found that sometimes doing another workout will diminish the soreness (increased blood flow maybe?). For example, I have only experienced severe DOMS in the legs, but a casual walk or slow trot on a treadmill can often reduce the soreness (at least temporarily - during the workout - it'll come back afterwards).

I only get bad DOMS doing squats. I work out 5 days a week between cardio and strength training different parts. Just the squats are a killer for my legs...sucks because it effects performance in Kempo. Thx

davideickelmann

If it's really rough, I'll use some IcyHot or any other topical analgesic. If necessary, Ibuprofen. I'm on a 4-day split (chest/legs/shoulders/back) so I've usually already recovered before it's an issue. Make sure that you're getting enough sleep.

gypy

Stretches and BCAA

Winston1717

I thought this thread was about an entirely different type of Dom. Sorry.

What does DOMS stand for please?

THIS^^^

I was looking forward to this thread too

:laugh:

Sorry...but who knows threads have a tendency to veer off sometimes. :laugh:

Winston1717

If it's really rough, I'll use some IcyHot or any other topical analgesic. If necessary, Ibuprofen. I'm on a 4-day split (chest/legs/shoulders/back) so I've usually already recovered before it's an issue. Make sure that you're getting enough sleep.

All great points made...diet is good but not getting enough sleep. Thx

krokador

Yesssh, I usually get them pretty bad 24-36 hours after a workout. If it starts to set in earlier I'm usually in for a lot of pain. But it's good pain. It's like "hey, my efforts were worthwhile!". Staying hydrated and doing much lower intensity exercises on the worked muscles tends to help. (Like, I'll randomly do wall push-ups after chest day, or bodyweight squats after leg day, just to get the blood to flow through the muscles.)

BCAAs do seem to help. But that might be slightly psychological xD

Winston1717

I stay away from ibuprofen unless I really need it....soreness I realize is a part of the process and am changing up my work outs every 3 weeks. I can say this...I have started incorporating Tart Cherry Juice into my diet and it has helped quite a bit.

StaticEntropy

I embrace the sweet pain but creatine seems to lessen it.

BarackMeLikeAHurricane

You'll only get DOMS for your first 2-4 weeks of lifting. Go lift some lighter weights and do some light cardio to help with the soreness. Don't switch to the lighter weight permanently, just to alleviate the soreness. If you keep lifting for a few more weeks your body will adapt and you'll stop getting sore.

StaticEntropy

You'll only get DOMS for your first 2-4 weeks of lifting. Go lift some lighter weights and do some light cardio to help with the soreness. Don't switch to the lighter weight permanently, just to alleviate the soreness. If you keep lifting for a few more weeks your body will adapt and you'll stop getting sore.

Not sure this applies to everyone. Almost five years later and I still get sore.

davideickelmann

Yesssh, I usually get them pretty bad 24-36 hours after a workout. If it starts to set in earlier I'm usually in for a lot of pain. But it's good pain. It's like "hey, my efforts were worthwhile!". Staying hydrated and doing much lower intensity exercises on the worked muscles tends to help. (Like, I'll randomly do wall push-ups after chest day, or bodyweight squats after leg day, just to get the blood to flow through the muscles.)

BCAAs do seem to help. But that might be slightly psychological xD

I take ON's AmiN.O. after workouts, N.O. Xplode and Creatine/Terragon (spelling?) before, and supplement with lots of whey. That helps a lot.

Lovdiamnd

I thought this thread was about an entirely different type of Dom. Sorry.





I'm with ya. Kinda disappointed actually :laugh: