DOMS haunt me
mkupartist
Posts: 79 Member
I have had issues with DOMS in my legs for I don't even know how long now. I can only work them once a week because the recovery is so severe and painful, I can only manage it once. It's gotten to the point where I'm semi-traumatized by the whole experience because the pain does impact how I live my life for several days.
I have tried:
*foam rolling
*increasing water intake
*taking more protein in various forms right after workout
*epsom salt baths
*BCAAs
*stretching before and after workout
*Cal/Mag supplement
*Turmeric/Bioperine supplement (this has probably been slightly helpful)
*Ice and heat
*Deep Blue lotion (natural kind of IcyHot)
I will not use NSAIDS regularly because my kidneys are sensitive to them.
I'm so desperate to move forward in my fitness! This roadblock has become a serious issue for me. Some weeks I just say forget legs, I want to live.
Can you help with suggestions?
I have tried:
*foam rolling
*increasing water intake
*taking more protein in various forms right after workout
*epsom salt baths
*BCAAs
*stretching before and after workout
*Cal/Mag supplement
*Turmeric/Bioperine supplement (this has probably been slightly helpful)
*Ice and heat
*Deep Blue lotion (natural kind of IcyHot)
I will not use NSAIDS regularly because my kidneys are sensitive to them.
I'm so desperate to move forward in my fitness! This roadblock has become a serious issue for me. Some weeks I just say forget legs, I want to live.
Can you help with suggestions?
1
Replies
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What workout program are you doing? How about weight, sets, reps?1
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What does that one work out per a week look like? Just curious. Not knowing anything about you. One thing that has always helped me with recovery is by doing more less vigorous exercises. Do you do cardio or weight? Weight training for me often leads to excessive soreness. While I can pretty much run forever. Less vigorous cardio, can sometimes be considered active recovery and can help clear out muscle soreness by increasing blood flow to the area while not damaging the muscles further. ie: short walk. Hope you are able to figure it out.0
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I should have posted what a Leg Day looks like. Sorry!
Weight Training about 30 minutes (5-7 exercises) that could be:
Hack Squat
Leg Extension
Leg Curl
Leg Press
Barbell Deadlift
Cable Adduction
Then i'll do 30-40 minutes cardio (not labored) of one of these:
Uphill treadmill walking
Elliptical
Stair mill
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The best remedy for sore legs is to do leg day again. Push through the pain and work them out. That increases the blood flow and oxygen usage of those muscles which will help flush out the lactic acid causing the soreness. Also, to prevent this from happening every time you do legs, increase the frequency to two-three times per week. I used to HATE any lower body work for the same reason. Now I make sure I lift heavy (squatting variations, deadlifts, etc) at least twice per week and keep moving the rest of the week. The worst thing you can do for sore legs is to sit still! That gives the lactic acid time to build up and settle in. Now, the only time I get the "I can't walk" DOMS is when I skip workouts for a week or more.0
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Um.....Maybe once a week is not enough? I find that when I do something infrequently I get DOMs after. When I do it regularly I start getting over the DOMs.0
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I train legs three times a week, all different exercises each time. Mon. and Fri. are the heavier days, with Wed. being a lighter workout geared more towards endurance than strength.
My workouts may lack the intensity some have, but I've made good gains with low to no DOMS. Don't know if something like that may work for you or not.
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mkupartist wrote: »I should have posted what a Leg Day looks like. Sorry!
Weight Training about 30 minutes (5-7 exercises) that could be:
Hack Squat
Leg Extension
Leg Curl
Leg Press
Barbell Deadlift
Cable Adduction
Then i'll do 30-40 minutes cardio (not labored) of one of these:
Uphill treadmill walking
Elliptical
Stair mill
What about weight, sets, reps? Also, the combination of legs + cardio might be adding additional stress.0 -
quiksylver296 wrote: »
I do 8-10 reps depending on the weights. If it's more difficult, I do less reps.
Hack Squat 70lbs
Leg Extension 50lbs
Leg Curl 50lbs
Leg Press 90lbs
Barbell Deadlift 40-50lbs
Cable Adduction 10lbs0 -
The best remedy for sore legs is to do leg day again. Push through the pain and work them out. That increases the blood flow and oxygen usage of those muscles which will help flush out the lactic acid causing the soreness. Also, to prevent this from happening every time you do legs, increase the frequency to two-three times per week. I used to HATE any lower body work for the same reason. Now I make sure I lift heavy (squatting variations, deadlifts, etc) at least twice per week and keep moving the rest of the week. The worst thing you can do for sore legs is to sit still! That gives the lactic acid time to build up and settle in. Now, the only time I get the "I can't walk" DOMS is when I skip workouts for a week or more.
I keep hearing this and it's sooooo daunting! I walk like a nutcracker and going up and down steps in and out of the house is horror!
Do you supplement?
What is your eating/drinking before, during and after a workout look like? I am so open to tweaking my method.0 -
If you have health insurance, I suggest finding a Physical Therapist who is covered under your plan and receiving some real medical advice/assistance. It could be something minor and simple as a good work out, overuse, or improper form; or maybe something more severe like a torn muscle. Google is helpful but also frightening and dramatic, and we ca. tend to believe the worst. If after 24-48 hours and you still feel pain, I would check in with a medical professional. I always like to think long term: I would rather miss a few days of a work out rather than being out for a few months. Good Luck! The body is wise, listen to it.0
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How many sets of each? Have you tried to do the workout 2x in a week? I get really bad DOMS in my lower body, and working out tends to help it.
Alternatively, you could reduce the amount of moves and spread them out over multiple days.
Day 1
Hack Squat
Leg Curl
Cable Abduction
Day 2
Deadlift
Leg Press
Extension
You can also consider changing the rep range to see if you respond better. Also, are following a specific lifting program, or is it self made?2 -
How many sets of each? Have you tried to do the workout 2x in a week? I get really bad DOMS in my lower body, and working out tends to help it.
Alternatively, you could reduce the amount of moves and spread them out over multiple days.
Day 1
Hack Squat
Leg Curl
Cable Abduction
Day 2
Deadlift
Leg Press
Extension
I like this! I usually do 3 sets of each but sometimes, i'll increase to 4 if the music is just right
0 -
The best remedy for sore legs is to do leg day again. Push through the pain and work them out. That increases the blood flow and oxygen usage of those muscles which will help flush out the lactic acid causing the soreness. Also, to prevent this from happening every time you do legs, increase the frequency to two-three times per week. I used to HATE any lower body work for the same reason. Now I make sure I lift heavy (squatting variations, deadlifts, etc) at least twice per week and keep moving the rest of the week. The worst thing you can do for sore legs is to sit still! That gives the lactic acid time to build up and settle in. Now, the only time I get the "I can't walk" DOMS is when I skip workouts for a week or more.
Point of semantics, lactic acid only really occurs intra-workout. The pain felt is from micro-tears in muscle tissue.1 -
mkupartist wrote: »How many sets of each? Have you tried to do the workout 2x in a week? I get really bad DOMS in my lower body, and working out tends to help it.
Alternatively, you could reduce the amount of moves and spread them out over multiple days.
Day 1
Hack Squat
Leg Curl
Cable Abduction
Day 2
Deadlift
Leg Press
Extension
I like this! I usually do 3 sets of each but sometimes, i'll increase to 4 if the music is just right
I edited before you post: Also, are following a specific lifting program, or is it self made?0 -
mkupartist wrote: »How many sets of each? Have you tried to do the workout 2x in a week? I get really bad DOMS in my lower body, and working out tends to help it.
Alternatively, you could reduce the amount of moves and spread them out over multiple days.
Day 1
Hack Squat
Leg Curl
Cable Abduction
Day 2
Deadlift
Leg Press
Extension
I like this! I usually do 3 sets of each but sometimes, i'll increase to 4 if the music is just right
I edited before you post: Also, are following a specific lifting program, or is it self made?
Self-made. I wish I had some kind of program, but i'm still an amateur but i'm really serious about being an amateur haha0 -
mkupartist wrote: »mkupartist wrote: »How many sets of each? Have you tried to do the workout 2x in a week? I get really bad DOMS in my lower body, and working out tends to help it.
Alternatively, you could reduce the amount of moves and spread them out over multiple days.
Day 1
Hack Squat
Leg Curl
Cable Abduction
Day 2
Deadlift
Leg Press
Extension
I like this! I usually do 3 sets of each but sometimes, i'll increase to 4 if the music is just right
I edited before you post: Also, are following a specific lifting program, or is it self made?
Self-made. I wish I had some kind of program, but i'm still an amateur but i'm really serious about being an amateur haha
Being an amateur is even more reason to go onto a proven predesigned lifting program. You have fairly high volume for a new program which is why it's probably so painful. And depending on what your goals are, one of the below can be pretty beneficial. For many women, the popular ones are NROL4W, StrongCurves, Thinner Leaner Stronger. They are books so you can get a lot of insight on nutrition and fitness.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p14 -
Am I the only one who chases DOMS?!! I get sad if I don't feel it.......1
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OP, follow a program based on full-body workouts instead of a body part split and you won't be as sore.Am I the only one who chases DOMS?!! I get sad if I don't feel it.......
Some do. I intentionally try to avoid it by progressing slowly. That cuts down on injuries, and it leaves me more active the next day.
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I'm the opposite - I get them in my upper body, but rarely in my lower body, only occasionally if I do a new exercise.0
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Something I sometimes do to help my legs is get a sports massage in the past for when the legs are totally mashed it's basically like the pain went in a click of the fingers like magic.
For your reps when you get to 8 do you feel you can carry on or really struggling ideally you want to be failing at 8 if can carry on, then the next set increase the weight slightly for next set. To help not overload your system too much I would increase to 12 and do 2 sets. Also make sure you are well hydrated and your muscles are fueled with some carbs to give your muscle fuel to operate at there best then after take a recovery drink with both protien and carbs. If you get the recovery right it can greatly help you and if get wrong feel rubbish0 -
Am I the only one who chases DOMS?!! I get sad if I don't feel it.......
I guess I train in a way that is really great for creating DOMS lol. I like to do drop sets and burn outs etc.
My upper body isn't as bad as my lower. I think my hamstrings have been sore for the majority of the past 3 months. My lats were sore the other day and I was like, what black magic is this? I must do that again!
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GiddyupTim wrote: »Um.....Maybe once a week is not enough? I find that when I do something infrequently I get DOMs after. When I do it regularly I start getting over the DOMs.
Same here
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mkupartist wrote: »mkupartist wrote: »How many sets of each? Have you tried to do the workout 2x in a week? I get really bad DOMS in my lower body, and working out tends to help it.
Alternatively, you could reduce the amount of moves and spread them out over multiple days.
Day 1
Hack Squat
Leg Curl
Cable Abduction
Day 2
Deadlift
Leg Press
Extension
I like this! I usually do 3 sets of each but sometimes, i'll increase to 4 if the music is just right
I edited before you post: Also, are following a specific lifting program, or is it self made?
Self-made. I wish I had some kind of program, but i'm still an amateur but i'm really serious about being an amateur haha
Being an amateur is even more reason to go onto a proven predesigned lifting program. You have fairly high volume for a new program which is why it's probably so painful. And depending on what your goals are, one of the below can be pretty beneficial. For many women, the popular ones are NROL4W, StrongCurves, Thinner Leaner Stronger. They are books so you can get a lot of insight on nutrition and fitness.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Thank you for this. My soon to be sis-in-law is an athletic trainer and we have trained together for a long time. I feel confident in the exercises I do, but I think my method needs to change so I can get it in more than once a week. It's just legs I have this issue with.
Thanks for the info on the programs!!0 -
My thoughts, don't mix your calcium and magnesium, take them separately. I take magnesium, 2 brands (3 or 4 different forms of magnesium) twice a day. I get enough calcium from food sources.
https://www.vitaminshoppe.com/p/doctor-best-high-absorption-100-chelated-magnesium-120-tablets/db-1001?mr:trackingCode=213D5D84-C9E0-E511-80ED-00505694403D&mr:referralID=NA&sourceType=sc&source=SHOP&acqsource=adlucent&utm_source=Shopping&utm_medium=CSE&utm_campaign=Doctors Best&utm_content=DB-1001&gclid=CjwKEAiAq8bEBRDuuOuyspf5oyMSJAAcsEyWwMl7bSKxMuzQj6PhrXCWcOoxs7SAai84xJhWDDVNrxoC2Z7w_wcB
https://www.walmart.com/ip/Slow-Mag-A-Dietary-Supplement-Magnesium-Chloride-1-CT/10321219 For what its worth this form works better for me at night to aid in relaxation and sleep.
Add MSM, I like this kind http://www.gnc.com/Jarrow-Formulas-MSM-1000-Powder/product.jsp?productId=107197806&network=g&device=c&product_id=24645678&creative=125833980554&c3ch=PLA&c3nid=24645678&matchtype=&adpos=1o1&gclid=CjwKEAiAq8bEBRDuuOuyspf5oyMSJAAcsEyWQHMWhhztgjUZnoR_OVwC1lqNVO4sX2yCdroSvwOnxBoCwB_w_wcB&eesource=CA_DF:107197806:GNC
A tiny scoop dissolves almost tastelessly in water and I drink it with my magnesium twice a day.
The turmeric is great, you can also add ginger capsules to that.
I also toss in one of these once a day, Move Free Ultra (Costco sells a Kirkland label that is MUCH cheaper) http://www.target.com/p/move-free-ultra-triple-action-joint-supplement-with-type-ii-collagen-hyaluronic-acid-and-boron-30-count/-/A-14288977?ref=tgt_adv_XS000000&AFID=google_pla_df&CPNG=PLA_Health+Beauty+Shopping&adgroup=SC_Health+Beauty_Top Performers&LID=700000001170770pgs&network=g&device=c&location=9012004&gclid=CjwKEAiAq8bEBRDuuOuyspf5oyMSJAAcsEyWXMCVtNjwlY1H2aWxqP9xoUsHgqMU_whImJBghrmHixoCRCzw_wcB&gclsrc=aw.ds I'm not sure if it does anything but I've taken it fairly regularly for the past 3 years as a preventative for joint degeneration (that may not be the right word). I'm 50 and don't in general have joint pain, but I do have degenerating discs in my back and knee trouble runs in the female side of the family. So far no troubles. I take it even though no trouble because of something a vet once said about my old dog, "the time to add joint supplements is BEFORE there's a problem, so that they can preserve what's there, once there is a problem, its too late". For what its worth!
And maybe you're just doing too much too fast in one workout?0 -
mkupartist wrote: »quiksylver296 wrote: »
I do 8-10 reps depending on the weights. If it's more difficult, I do less reps.
Hack Squat 70lbs
Leg Extension 50lbs
Leg Curl 50lbs
Leg Press 90lbs
Barbell Deadlift 40-50lbs
Cable Adduction 10lbs
So if I understand this correctly you're doing 5-6 exercise, 8-10 reps x 3-4 sets each? All with in 1/2 an hour?
That sounds like a marathon! ;-)
It's been years for me and my legs "KILL" every single time. I will say for me; that taking Glutamine has helped me with this. In fairness it could be psycho-somatic, but none the less, for me it seems to work.
I also find that light stimulation every day works as well. ie. biking etc. I thinking getting the extra blood to the area speeds in recovery.
Good luck!0 -
mkupartist wrote: »mkupartist wrote: »mkupartist wrote: »How many sets of each? Have you tried to do the workout 2x in a week? I get really bad DOMS in my lower body, and working out tends to help it.
Alternatively, you could reduce the amount of moves and spread them out over multiple days.
Day 1
Hack Squat
Leg Curl
Cable Abduction
Day 2
Deadlift
Leg Press
Extension
I like this! I usually do 3 sets of each but sometimes, i'll increase to 4 if the music is just right
I edited before you post: Also, are following a specific lifting program, or is it self made?
Self-made. I wish I had some kind of program, but i'm still an amateur but i'm really serious about being an amateur haha
Being an amateur is even more reason to go onto a proven predesigned lifting program. You have fairly high volume for a new program which is why it's probably so painful. And depending on what your goals are, one of the below can be pretty beneficial. For many women, the popular ones are NROL4W, StrongCurves, Thinner Leaner Stronger. They are books so you can get a lot of insight on nutrition and fitness.
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
Thank you for this. My soon to be sis-in-law is an athletic trainer and we have trained together for a long time. I feel confident in the exercises I do, but I think my method needs to change so I can get it in more than once a week. It's just legs I have this issue with.
Thanks for the info on the programs!!
Try not to conflate a relationship with a person close to you with the valuableness or effectiveness of a routine. A good trainer will recognize your inability to recovery and adjust your plan. And they should also align to your goals. Defining that, might help her design a more effective plan for your needs.
Additionally, if you do 5 to 7 exercises in 30 min with 3 sets, your rest time is not adequate and its hindering or will hinder your ability to make progress. Also, factor in the cardio and you have a recipe for failure.
I would recommend either following one of the programs I linked which are written by some of the top strength coaches out there or ask your SIL to write a program that is suited towards your current capacity. I would also recommend that you dont do cardio on lifting days.1 -
CoreyColwell wrote: »mkupartist wrote: »quiksylver296 wrote: »
I do 8-10 reps depending on the weights. If it's more difficult, I do less reps.
Hack Squat 70lbs
Leg Extension 50lbs
Leg Curl 50lbs
Leg Press 90lbs
Barbell Deadlift 40-50lbs
Cable Adduction 10lbs
So if I understand this correctly you're doing 5-6 exercise, 8-10 reps x 3-4 sets each? All with in 1/2 an hour?
That sounds like a marathon! ;-)
It's been years for me and my legs "KILL" every single time. I will say for me; that taking Glutamine has helped me with this. In fairness it could be psycho-somatic, but none the less, for me it seems to work.
I also find that light stimulation every day works as well. ie. biking etc. I thinking getting the extra blood to the area speeds in recovery.
Good luck!
Thank you for pointing this out. You're right. I actually don't pay hardly any attention to time cause the world stops turning when I'm lifting. I guesstimated. Probably closer to an hour.
FOR SURE on the cardio though. I can't be done fast enough!1
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