Relief for DOMS

bigblondewolf
bigblondewolf Posts: 268 Member
in Fitness and Exercise
Since I've started really getting into lifting, I've noticed that I'm experiencing some pretty decent soreness in the days after working out, mostly in my arms (they're definitely my biggest weak point).

It's not so much of a physical pain thing, as I don't mind and will workout even if I'm sore. But I've noticed it's affecting my ability to lift. For example, I'll bench press a certain weight on Tuesday and be fine with it, but when I go to do weights again on Thursday my arms will still be sore and not able to get the full extension or lift as much as I could the last time.

Any tips would be greatly appreciated :)

Replies

  • tkillion810
    tkillion810 Posts: 591 Member
    Some soreness is to be expected. I do a few things to help with mine. After a hard workout I will drink a recovery shake or Vega recovery accelerator. My recovery shake is - tart cherry juice, coconut water, kale, banana, chia seeds, hemp hearts, vega vanilla protein powder. If I am exceptionally sore, I will soak in an epsom salt bath - just be sure to drink lots of water! Foam rolling also helps me.
  • Chief_Rocka
    Chief_Rocka Posts: 4,710 Member
    Stretch after you lift, and warm up with some light cardio and warm up sets before you get into the main lifts.
  • SuperVixen2B
    SuperVixen2B Posts: 218 Member
    There are a few things you can do to help with the DOMS.

    1.) Cooldown - take 5 minutes after your workout to actually cool down - slow speed on the treadmill or a walk around the block
    2.) STRETCH - this is so neglected, but so important. Slow, deep stretches. Don't bounce in to it and hold each stretch for at least 60 secs
    3.) Eat after working out - protein and carbs. Your body needs fuel to rebuild broken down muscles, so feed it well. Chocolate milk or a protein shake are great after workout snacks.
    4.) Hydration, hydration, hydration
    5.) If you feel soreness - epsom salt baths work WONDERS - it's magic! Well...it's science, but might as well be magic.

    ETA: Massage...I always recommend massage. Although, a deep pressure one can actually make it worse - but just a slight Swedish to get the blood and lymph moving...FABULOUS! Mmm...massage...droool
  • bigblondewolf
    bigblondewolf Posts: 268 Member
    Thanks! I have been making sure to properly warm up and cool down, epsom salts don't really seem to do much for me unfortunately. I'm starting to think it's just my general upper body weakness and will affect me less as I gain strength in my arms haha
  • abadvat
    abadvat Posts: 1,241 Member
    Stretch, foam roll and pray you don't need to use the potty 2 days after legs!
  • SuperVixen2B
    SuperVixen2B Posts: 218 Member
    Stretch, foam roll and pray you don't need to use the potty 2 days after legs!

    :laugh: I've had to use the handicap stall at work more than once. My coach's name is a curse word in my lexicon.
  • bigblondewolf
    bigblondewolf Posts: 268 Member
    Stretch, foam roll and pray you don't need to use the potty 2 days after legs!

    :laugh: I've had to use the handicap stall at work more than once. My coach's name is a curse word in my lexicon.

    Hahaha! I've actually had a leg day so bad once that I pretty much threw myself onto the toilet the next day. It was so loud that my mother had to knock and ask if I was ok lol :laugh:
  • abadvat
    abadvat Posts: 1,241 Member
    Stretch, foam roll and pray you don't need to use the potty 2 days after legs!

    :laugh: I've had to use the handicap stall at work more than once. My coach's name is a curse word in my lexicon.

    Hahaha! I've actually had a leg day so bad once that I pretty much threw myself onto the toilet the next day. It was so loud that my mother had to knock and ask if I was ok lol :laugh:

    You are a courageous and brave woman Sarah :wink:
  • ninerbuff
    ninerbuff Posts: 48,989 Member
    Best thing for them is to get blood running through them. So even on days off, doing "air" curls and extensions will help to get blood into them to help speed up the healing process.

    A.C.E. Certified Group Fitness and Personal Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
  • bigblondewolf
    bigblondewolf Posts: 268 Member
    Stretch, foam roll and pray you don't need to use the potty 2 days after legs!

    :laugh: I've had to use the handicap stall at work more than once. My coach's name is a curse word in my lexicon.

    Hahaha! I've actually had a leg day so bad once that I pretty much threw myself onto the toilet the next day. It was so loud that my mother had to knock and ask if I was ok lol :laugh:

    You are a courageous and brave woman Sarah :wink:

    Hey, gotta put in the work for the glutes! lol

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