DOMS - What works for you?
Crazyfighter99
Posts: 38 Member
So I've started going to the gym again, and I went a little too hard for my first time in a while. Needless to say, I've got some DOMS haha.
I've done a little google-fu about it so I have a general idea about what scientists say what does and doesn't work, and not that it's so bad I can't a handle it, but I was hoping to see what works for you guys.
I've done a little google-fu about it so I have a general idea about what scientists say what does and doesn't work, and not that it's so bad I can't a handle it, but I was hoping to see what works for you guys.
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Replies
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Hot shower
Soak in hot bath
Stretch a bit
Keep exercising ... but keep it fairly light.
For example, I'll be stiff and sore after a particularly long bicycle ride. I find that going for a light, short ride or a nice walk helps.1 -
Hot shower
Soak in hot bath
Stretch a bit
Keep exercising ... but keep it fairly light.
For example, I'll be stiff and sore after a particularly long bicycle ride. I find that going for a light, short ride or a nice walk helps.
Yeah one of the biggest things I've been told is to stay active.0 -
Light movement and I swear by epsom salts in the bathtub!1
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it's like hangovers: the price you pay for the fun you had. also, nothing completely cures it, but i get through it easier with regular movement, lots of water and constant massage.
i don't actually like foam rollers or other tools much for this. it feels so good that its easy to keep going until i've irritated the muscle, so i just spend a lot of time poking and grabbing various parts of myself when other people aren't looking at me.7 -
Nothing truly works but time, in my experience.2
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If you're doing legs, I swear by a cold soak in the tub for 10 minutes right after. Some people hate it, but I felt like my DOMS wasnt as severe after I did a cold instead of a hot soak. I save the hot soak with epsom salts for my rest days.3
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For me, i do what caused it!
So I'll bench the bar if chest DOMS, Squat just 60KG if i have leg DOMS etc etc.
As has been said - you don't fix it, you just reduce it
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Anything to get more blood to that area should help get more nutrients needed for recovery. Not really going to get rid of it, just speed up recovery.0
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If it's really bad, I'll just do a bit of chill movement for a day. But generally just carrying on with regularly scheduled programming eases it. I rotate body parts and full body days so it's not often I'm in danger of working the sorest areas concurrently.0
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Increase in protien and carbs plus stretching and warm showers.0
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Foam Rolling and softball work. It can hurt whilst doing, especially the softball, but your body will thank you 40 minutes later. The pressure will help get blood flowing to your muscles and start the lactic acid removal. There are videos on how to do it. Drink plenty of water. I've also found, like others, that active recovery also helps - long walks, etc.
What really works for me is preventative mobility work - if I'm doing a workout that is heavy on cleans or deadlifts, I'll spend 15 minutes with bands, balls, and a roller on my hamstrings, calves, and quads alone. I'm getting older, so I've found that if I don't put in the time before the workout, I'll pay the price for days after.0 -
Crazyfighter99 wrote: »So I've started going to the gym again, and I went a little too hard for my first time in a while. Needless to say, I've got some DOMS haha.
I've done a little google-fu about it so I have a general idea about what scientists say what does and doesn't work, and not that it's so bad I can't a handle it, but I was hoping to see what works for you guys.
Keep moving, regular stretching/rolling, drink plenty, eat a banana (or two) and if it's really bad (like after a very long run) a warm epsom salts bath.0 -
Stretching. Ibuprofen.0
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I've found not overtraining helps tremendously.4
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ronocnikral wrote: »I've found not overtraining helps tremendously.
DOMS isn't caused by overtraining.
Overtraining isn't DOMS.9 -
warm bath/shower after; then foam rolling and stretching (do this nightly) really helps mine;
I did a half-ironman on Sunday and then drove 14hrs home on Monday, aside from some residual stiffness I'm pretty good right now because I stick to this method0 -
I have DOMS all the time. The only thing I haven't tried is rolling as part of an after workout streaching, I may have to try. So far all that works for me is time. I had to change my routine to split large muscle groups so I have three days minimum between. The only time I don't get it is cardio.0
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stanmann571 wrote: »ronocnikral wrote: »I've found not overtraining helps tremendously.
DOMS isn't caused by overtraining.
Overtraining isn't DOMS.
Fair enough. But, overtraining (in the many forms that exist) can lead to DOMS.
But, you get my point, don't workout to the point where DOMS enters the picture.0 -
ronocnikral wrote: »stanmann571 wrote: »ronocnikral wrote: »I've found not overtraining helps tremendously.
DOMS isn't caused by overtraining.
Overtraining isn't DOMS.
Fair enough. But, overtraining (in the many forms that exist) can lead to DOMS.
But, you get my point, don't workout to the point where DOMS enters the picture.
I disagree. I have DOMS on some part of my body nearly all the time. Constantly trying new things and pushing your limits will cause you to constantly be sore. I have never had any negative effects from the soreness.1 -
ronocnikral wrote: »stanmann571 wrote: »ronocnikral wrote: »I've found not overtraining helps tremendously.
DOMS isn't caused by overtraining.
Overtraining isn't DOMS.
Fair enough. But, overtraining (in the many forms that exist) can lead to DOMS.
But, you get my point, don't workout to the point where DOMS enters the picture.
It's a banner day. I agree with rdi.
DOMS is a normal and healthy part of expanding your horizons and getting stronger.
Certainly you can avoid it. But there's no benefit to avoiding it.3 -
stanmann571 wrote: »ronocnikral wrote: »stanmann571 wrote: »ronocnikral wrote: »I've found not overtraining helps tremendously.
DOMS isn't caused by overtraining.
Overtraining isn't DOMS.
Fair enough. But, overtraining (in the many forms that exist) can lead to DOMS.
But, you get my point, don't workout to the point where DOMS enters the picture.
It's a banner day. I agree with rdi.
DOMS is a normal and healthy part of expanding your horizons and getting stronger.
Certainly you can avoid it. But there's no benefit to avoiding it.
haha craziness. Happened earlier with @ninerbuff today too. Maybe the start of something new haha1 -
I normally get DOMS when trying something new (good DOMS) or when I miss workouts (totally preventable DOMS). Of course the best way to deal with soreness in not to have it in the first place, so don't flake on workouts. When I get them I feel best when I stay active. Just up walking around doing housework and stuff. Being stuck in a chair for an hour is absolute torture the moment I get up. Stretching the muscles makes me feel better. Also a warm bath. I like to use Epsom salt. I have no idea if it actually helps, but it makes the water feel nice.0
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I don't get DOMS anymore and seldom got them b4. If you regularly work all of your muscle groups in one way or the other, you shouldn't either.
In the meantime, the only effective "solution" for DOMs in my experience is resting the affected muscles until the soreness goes away. Some will say just work thru the soreness but that could cause an injury instead if the soreness is making other problems.
So its best IMO to just let your muscles rest until the DOMs go away. You can take pain relievers, get massages and/or take a steam or sauna to make yourself feel better but the muscles really aren't ready to go until the soreness goes away.
This approach has worked well for me and should work for others. The only problem is having enough patience to allow it to succeed.1 -
stanmann571 wrote: »ronocnikral wrote: »stanmann571 wrote: »ronocnikral wrote: »I've found not overtraining helps tremendously.
DOMS isn't caused by overtraining.
Overtraining isn't DOMS.
Fair enough. But, overtraining (in the many forms that exist) can lead to DOMS.
But, you get my point, don't workout to the point where DOMS enters the picture.
It's a banner day. I agree with rdi.
DOMS is a normal and healthy part of expanding your horizons and getting stronger.
Certainly you can avoid it. But there's no benefit to avoiding it.
Just had the same thought.
Because yeah. Why would I avoid actually making my muscles work to become stronger, just to avoid a little bit of swelling and pain that is resolved ... if I move more?
I'm doing a half marathon on Sunday. My quads have been killing me since my last long run. But they feel better after I go to barre. And when I take Aleve.
Should I no longer do long runs, just to avoid that soreness? I certainly hope not.0 -
ronocnikral wrote: »stanmann571 wrote: »ronocnikral wrote: »I've found not overtraining helps tremendously.
DOMS isn't caused by overtraining.
Overtraining isn't DOMS.
Fair enough. But, overtraining (in the many forms that exist) can lead to DOMS.
But, you get my point, don't workout to the point where DOMS enters the picture.
That's not true at all. A new or returnining trainee can get severe DOMS just from a light workout. In fact, I just took a week off of training for vacation and I now have crippling DOMS just from doing a light squat workout (with literally 1/3 the weight I normally use).
An advanced trainee may have to deal with DOMS nearly all the time from doing high-volume workouts (which may be necessary for progress at their stage of training).
Training to avoid DOMS is unnecessary and likely counterproductive in many situations.1 -
I had a bad case of this 2 weeks ago when I started working out. I could barely walk I mustve looked hilarious. It hurt to do anything but I still went walking each day and did the workout again 2 days later. DOMS usually lasts about 3 days then gets better but this does depend on what your workout is. I did feel continuing with the exercise helped0
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good soak...do a lot of low level activity...worse thing you can do is nothing, they'll just get worse.0
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Patience.
Learning to pace myself.
Light activity/exercise.
A hot soak feels good but doesn't really change anything.1 -
Foam rolling and some chocolate milk. Works every time
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Plenty of water
Walking
Soak in a hot bath (if it is baaaaaaaaaaaaaaaaad)1
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