HELP!! DOMS or injury?
missblondi2u
Posts: 851 Member
I'm getting close to 70 hours post strength workout, and I'm still unable to walk properly, and lowering myself into a chair is excruciating. I'm starting to wonder if I injured myself.
As background, I've been running three days a week for a while, working up to my first half marathon in March. I'm also doing a 500 cal/week deficit. I know that strength training is a good idea, so I started tagging along with a buddy to do the circuit machines at Planet Fitness about a month ago. So far so good. My buddy has been on vacation though, so I signed up for a week trial at an Anytime Fitness gym, and Monday evening went in for an assessment and first workout.
The guy had me doing weighted squats and unweighted lunges, plus some other "foundation" exercises. After the squats and part way through the lunges, my legs turned to jelly. Like I turned to get a sip of water and thought my legs would buckle. Stupidly, I finished the three sets of 12 lunges on each leg, and by the time I left the gym I felt like I was walking on a floating deck or something.
I foam rolled and iced my thigh muscles when I got home and made sure to get some protein and drink lots of water. I knew the next day would be bad, and it was, but I thought I'd feel better by day three. Nope. My thighs feel like they're made of rocks, and I don't think I could get down a flight of stairs if my life depended on it.
I skipped both my Tuesday and Thursday morning runs, which sucks because running is my main fitness goal, with the strength training is a means to support that goal, not detract from it. My long run is Saturday morning, but I'm worried I still won't be up for it.
Is it possible I injured myself or is this just really bad DOMS that should clear up on its own?
Thx.
As background, I've been running three days a week for a while, working up to my first half marathon in March. I'm also doing a 500 cal/week deficit. I know that strength training is a good idea, so I started tagging along with a buddy to do the circuit machines at Planet Fitness about a month ago. So far so good. My buddy has been on vacation though, so I signed up for a week trial at an Anytime Fitness gym, and Monday evening went in for an assessment and first workout.
The guy had me doing weighted squats and unweighted lunges, plus some other "foundation" exercises. After the squats and part way through the lunges, my legs turned to jelly. Like I turned to get a sip of water and thought my legs would buckle. Stupidly, I finished the three sets of 12 lunges on each leg, and by the time I left the gym I felt like I was walking on a floating deck or something.
I foam rolled and iced my thigh muscles when I got home and made sure to get some protein and drink lots of water. I knew the next day would be bad, and it was, but I thought I'd feel better by day three. Nope. My thighs feel like they're made of rocks, and I don't think I could get down a flight of stairs if my life depended on it.
I skipped both my Tuesday and Thursday morning runs, which sucks because running is my main fitness goal, with the strength training is a means to support that goal, not detract from it. My long run is Saturday morning, but I'm worried I still won't be up for it.
Is it possible I injured myself or is this just really bad DOMS that should clear up on its own?
Thx.
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Replies
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Did you fuel immediately after the workout and do stretches?5
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Hard to say for sure. But if you weren't used to doing squats and lunges, then significant and lasting DOMS isn't surprising.
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Give it a few more days. That is was new exercise that pushed your muscles in a way that they weren't used to could definitely cause prolonged DOMS. I've had it for up to a week before.
Injury is certainly a potential cause, but right now my money would be on DOMS. It should start to go down hopefully in a day or two.1 -
Are you in pain or is it just very sore? Given what you've described, both of your workout at Anytime Fitness and your prior workouts, I suspect that this is really bad DOMS as opposed to an injury.2
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Bad DOMS - walk when you can to get some blood flow in there and aid recovery.
Just try to confirm walking normal. No need making something else hurt because of being used very differently.1 -
Most likely DOMS...you gave specific examples of when the "pain"/soreness was the worst (ie walking up/down stairs, sitting in a chair)...you're using those muscles. When I injured my shoulder, the pain was constant and more intense when I moved it.
I get DOMS 2 days after lifting. Just keep moving and hydrate.1 -
It's DOMS...
The Good News? The more you regularly lift legs, the less DOMS you will experience. You may have some soreness in the future after workouts, but it won't be anything like you're experiencing now.1 -
Thanks everyone for the quick responses! I will just give it more time to heal. I may also start running in the am and working out in the pm on the same day as opposed to alternating. That way I get my run in before I feel trashed
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maureenseel1984 wrote: »Did you fuel immediately after the workout and do stretches?
Yes and yes, although the stretches I did are the ones I use after a run, so maybe there are better stretches for post strength training.0 -
Are you in pain or is it just very sore? Given what you've described, both of your workout at Anytime Fitness and your prior workouts, I suspect that this is really bad DOMS as opposed to an injury.
I would say anything that forces me to bend my knees is painful, but I'm ok just sitting or standing.0 -
Scotty2HotPie wrote: »It's DOMS...
The Good News? The more you regularly lift legs, the less DOMS you will experience. You may have some soreness in the future after workouts, but it won't be anything like you're experiencing now.
I like your perspective Would you suggest that I do the same weight/reps on my next attempt, whenever that may be, or should I pull it back? 0 -
missblondi2u wrote: »Scotty2HotPie wrote: »It's DOMS...
The Good News? The more you regularly lift legs, the less DOMS you will experience. You may have some soreness in the future after workouts, but it won't be anything like you're experiencing now.
I like your perspective Would you suggest that I do the same weight/reps on my next attempt, whenever that may be, or should I pull it back?
what kind of weight were you using?0 -
missblondi2u wrote: »Scotty2HotPie wrote: »It's DOMS...
The Good News? The more you regularly lift legs, the less DOMS you will experience. You may have some soreness in the future after workouts, but it won't be anything like you're experiencing now.
I like your perspective Would you suggest that I do the same weight/reps on my next attempt, whenever that may be, or should I pull it back?
It sounds like your squat workout went well... So I think yes. As long as you're not feeling sharp joint pain or like you've strained a muscle.
However, if you're still really sore, a light leg workout might help your legs recover first. My only advice would be to stay at it, even if the weight needs to drop a bit. If you wait too long before you're next leg workout, the DOM's may return.1 -
deannalfisher wrote: »missblondi2u wrote: »Scotty2HotPie wrote: »It's DOMS...
The Good News? The more you regularly lift legs, the less DOMS you will experience. You may have some soreness in the future after workouts, but it won't be anything like you're experiencing now.
I like your perspective Would you suggest that I do the same weight/reps on my next attempt, whenever that may be, or should I pull it back?
what kind of weight were you using?
I believe for the squats I used only 10 lb dumbbells.0 -
Scotty2HotPie wrote: »missblondi2u wrote: »Scotty2HotPie wrote: »It's DOMS...
The Good News? The more you regularly lift legs, the less DOMS you will experience. You may have some soreness in the future after workouts, but it won't be anything like you're experiencing now.
I like your perspective Would you suggest that I do the same weight/reps on my next attempt, whenever that may be, or should I pull it back?
It sounds like your squat workout went well... So I think yes. As long as you're not feeling sharp joint pain or like you've strained a muscle.
However, if you're still really sore, a light leg workout might help your legs recover first. My only advice would be to stay at it, even if the weight needs to drop a bit. If you wait too long before you're next leg workout, the DOM's may return.
Appreciate the feedback. How long would be "too long" to wait? I really don't want to have to skip my long run on Saturday, so would trying again on Monday (one week after the leg buster bonanza) be too long?0 -
missblondi2u wrote: »Scotty2HotPie wrote: »missblondi2u wrote: »Scotty2HotPie wrote: »It's DOMS...
The Good News? The more you regularly lift legs, the less DOMS you will experience. You may have some soreness in the future after workouts, but it won't be anything like you're experiencing now.
I like your perspective Would you suggest that I do the same weight/reps on my next attempt, whenever that may be, or should I pull it back?
It sounds like your squat workout went well... So I think yes. As long as you're not feeling sharp joint pain or like you've strained a muscle.
However, if you're still really sore, a light leg workout might help your legs recover first. My only advice would be to stay at it, even if the weight needs to drop a bit. If you wait too long before you're next leg workout, the DOM's may return.
Appreciate the feedback. How long would be "too long" to wait? I really don't want to have to skip my long run on Saturday, so would trying again on Monday (one week after the leg buster bonanza) be too long?
If you're long run is scheduled for Saturday, I'd suggest some active recovery today and tomorrow. Using the muscles will help them loosen up and recover. Foam rolling and/or massage can also be beneficial.2 -
missblondi2u wrote: »Scotty2HotPie wrote: »missblondi2u wrote: »Scotty2HotPie wrote: »It's DOMS...
The Good News? The more you regularly lift legs, the less DOMS you will experience. You may have some soreness in the future after workouts, but it won't be anything like you're experiencing now.
I like your perspective Would you suggest that I do the same weight/reps on my next attempt, whenever that may be, or should I pull it back?
It sounds like your squat workout went well... So I think yes. As long as you're not feeling sharp joint pain or like you've strained a muscle.
However, if you're still really sore, a light leg workout might help your legs recover first. My only advice would be to stay at it, even if the weight needs to drop a bit. If you wait too long before you're next leg workout, the DOM's may return.
Appreciate the feedback. How long would be "too long" to wait? I really don't want to have to skip my long run on Saturday, so would trying again on Monday (one week after the leg buster bonanza) be too long?
If you're long run is scheduled for Saturday, I'd suggest some active recovery today and tomorrow. Using the muscles will help them loosen up and recover. Foam rolling and/or massage can also be beneficial.
Any suggestion for what active recovery looks like when your knees don't want to bend? I tried to get on the floor and do some yoga stretches yesterday, and my legs revolted. 0 -
If you're that tight, you'll have to push through it to some extent. Simply walking might be a good option... going up and down the stairs. Personally, I find swimming to be one of the best recovery exercises, but that's me and based on my issues, so YMMV. Casual bike riding might be an option.
Basically, anything that uses the muscles enough to "warm them up".1 -
If you're that tight, you'll have to push through it to some extent. Simply walking might be a good option... going up and down the stairs. Personally, I find swimming to be one of the best recovery exercises, but that's me and based on my issues, so YMMV. Casual bike riding might be an option.
Basically, anything that uses the muscles enough to "warm them up".
Thanks!! I'm in South Florida, so a nice swim sounds like the right way to go. Much appreciated!0 -
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hobbitses333 wrote: »I have had trainers at the gym take it too far too. I ended up developing exercise induced uticaria that left me literally bedridden for a month from following a plan given by the trainer that literally made me vomit it was so intense. Not fun!
My Dr said just because I could do it doesnt mean I should do it. He set me up with physio for a quided gradual re-entry to exercise. And assured me at the beginning of exercising working to the point of vomiting is not the goal..(previously the trainer said it was just a sign of a good workout when I let him know I got sick)
Starting your first ever round of gym training with sets of 12 at a weight that leaves you in muscle failure state sounds like a bit too aggressive.
Your body is wonderful, it will heal.
Wow! Incredible that someone would say vomiting = a good workout.
I'm feeling much better this am. Still need support lowing myself in a chair, but I made it down a flight of stairs this a.m. (albeit a bit shakily). Going to take it super easy on my long run tomorrow and then try and see if I'm up to some mild body weight exercises Sunday.0 -
DOMS. If you really do a lot of newer exercises (esp lunges) in one workout, I’ve seen the peak effect last 5 days or more.2
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missblondi2u wrote: »hobbitses333 wrote: »I have had trainers at the gym take it too far too. I ended up developing exercise induced uticaria that left me literally bedridden for a month from following a plan given by the trainer that literally made me vomit it was so intense. Not fun!
My Dr said just because I could do it doesnt mean I should do it. He set me up with physio for a quided gradual re-entry to exercise. And assured me at the beginning of exercising working to the point of vomiting is not the goal..(previously the trainer said it was just a sign of a good workout when I let him know I got sick)
Starting your first ever round of gym training with sets of 12 at a weight that leaves you in muscle failure state sounds like a bit too aggressive.
Your body is wonderful, it will heal.
Wow! Incredible that someone would say vomiting = a good workout.
I'm feeling much better this am. Still need support lowing myself in a chair, but I made it down a flight of stairs this a.m. (albeit a bit shakily). Going to take it super easy on my long run tomorrow and then try and see if I'm up to some mild body weight exercises Sunday.
If still really sore, super easy may mean a long walk.
Accept it may happen and be willing to do it.
Or make sure you walk today and help it best you can.0 -
DOMS and also your tendons and ligaments getting used to new movements. The first time I did a kettlebells class I walked like Woody from Toy Story for a few days. Now a few months later I have mild muscle soreness from a way more intense workout yesterday. It's cool to see how your body adapts.1
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DOMS. If you really do a lot of newer exercises (esp lunges) in one workout, I’ve seen the peak effect last 5 days or more.
This.
I'm used to lift all the time. Have switched to running as my main exercise, and due to life am only lifting sporadically. A few months ago, after at least 3 months off lifting, I did an intense lower body workout - deadlifts, squats, lunges etc. It was a week before I wasn't experiencing pain again. So next session I lifted a little lighter, and it wasn't so bad.
This is a good reminder for me, I'm starting a new routine on Monday after not lifting again for a couple of months (moved cities etc) so I must remember to take it easy ans build up!1 -
Bike is best for leg DOMS! Put it on a low resistance setting for 15 min.1
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FWIW, if you're injured, you should immediately know it.
Everyone's pain tolersnce is different but I've never experienced what I'd call "pain" when I had DOMS which for me is characterized mainly by stiffness & soreness which makes movement difficult for awhile but eventually goes away.
An injury on the other hand prevents itself as an acute sharp PAIN when moving the affected body part THAT is less prominent when you stop moving the affected body part but NEVER goes away w/o surgery, the use of a prosthetic device or PT/rehab to repair or counteract the injury.
The differences are pretty obvious and always have been to me, including the medial collateral ligament tear in my rt elbow that I am desling w/right now.
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i don't have any advice, but read the thread and this is exactly why i love this place! OP asked a great question and received terrific advice. nicely done to all!2
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Update: As usual, the wise people here at MFP were right on the money. It was a nasty case of DOMS that is now behind me. I did some walking Friday, and my wonderful hubby was kind enough to rub my legs down really well that evening. Boy were my muscles crunchy!
Did a nice and easy 5.5 miles Saturday morning, and it felt great! Going back to the gym today with my buddy with a plan to do about half what I did last week.
A huge thank you to everyone who responded! You guys are awesome!0
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