Anyone else get multiple days of crippling exhaustion from delayed onset muscle soreness?

crooked_left_hook

For the last 6 months I've been running regularly, and doing some basic strengthening exercises for my shoulders and hips (doctor prescribed). Now, I'm dealing with the possibility of a torn labrum in my left hip and running is off the books for 6 weeks. Doctors orders are PT and to step up my weight training in order to strengthen my hips and core. Yesterday I did a light "break in" weight training routine (2 sets/15 reps, light weights, really basic moves) and today I am sore, as expected. On a scale of 1-10, 1 being mildly sore but not so sore I'm constantly thinking about it and 10 being so sore and swollen I can only wear leggings with stairs and squatting over the toilet damn near impossible, I'm at about a 4. So I'm not really that sore.

My problem is that for the two days after a workout, when I'm sore, I'm always disproportionately exhausted- like migraine inducing, feel like I'm moving in slow motion, there isn't enough Starbucks in the world to wake me up exhausted. This happens regularly, and it's keeps me from pushing myself enough to make progress. Sometimes I will crash right after a longer cardio workout (even if I eat something with carbs and protein) but it usually passes in a couple hours, it never carries into the next day, and it's never to the extreme I get with weight training soreness.

To answer the first question everyone has, yes, I am eating enough. Yesterday and today I ate ALL my daily calories and ALL my exercise calories (350-400 based my steps). I'm a little over on my protein and fat both days, but like 2% over on each one (I'm set at 20P/30F/50C). My diet is typically 80% healthy, self-prepared, nutrient dense foods and 20% whatever I want that fits in my calories. I'm not trying to seriously recomp at this time so I'm not focused on macros but I do have Ehlers Danlos Syndrome, so my goal is to strengthen the muscles around my joints so they will stop subluxing and hyperextending as frequently so I will have less joint injuries. Oh, and I typically get 7 hours of sleep per night.

Does anyone else experience this? How do you deal with it? I really want to stick to the weight training, but I just can't afford to be this tired all the time.

betterwhenimdancin

I used to get really worn out by DOMS when weight training. Lately I've been taking glutamine before and after workouts as well as on recovery days. I'm also more active on recovery days (usually 3-5 km of walking). If I do a really challenging workout, I'll take ibuprofen immediately and have a cold shower to reduce inflammation. Then the day after I use a heating pad or warm bath to soothe tight muscles. Even with all that intervention the DOMS seems to come back if I take more than a few days off, so training regularly might be the real trick.

ladipoet

I have issues with DOMS too and what I find works best for me personally for some reason is Taurine (an amino acid). So, I've gotten into the habit of taking 4 capsules of 1000mg every day, 2 in the morning and 2 in the evening usually immediately after a workout out or cardio session. It takes about 20-30 minutes for it to kick and it really helps me get through my days, otherwise I'd just be a big ball of misery and muscle soreness every single day! Hope this info help.

crooked_left_hook

Great thoughts a suggestions! I appreciate the input.

jemhh

I think that this is something that you need to stick out (pushing through the tiredness) and that it will likely abate after a few weeks. I'm not sure if you've ever been very inactive for an extended period of time but when you are and first start doing any activity more than your norm, you tend to be tired. The cure for that is sticking it out. Once your conditioning improves it gets easier.