Delayed Onset Muscle Soreness

rlmadrid

So yesterday I pushed myself extra hard on my leg workout and man did it feel like a success! Then I woke up today. Ow!

I stretched before, after, and during a hot shower right before bed. Today I stretched, walked, swam, took a hot shower, and stretched again. My legs are still killing me and tomorrow is supposed to be my active rest day off of strength training. That means 30 min of moderate cardio, which will suck.

I'm not really sure how to ease the pain, or prevent it in the future and I'm wondering if anyone has some strategies for me. Google was essentially useless in this respect so if anyone could share their strategies or point me to some articles that would be awesome!

Cheers :drinker:

ashleyisgreat

I did the exact same thing, and I really want to hear what others have to say about it. I did squats and lunges for the first time in...I don't know, years, and my legs are KILLING me. Like...it's bad. haha. Not so bad that I think I injured myself, but bad enough to make me dread going to the bathroom (ya know, for the sitting and standing back up).

ashleyisgreat

Ha, I just realized that this is from August of last year. LOL. Zombie thread.

AlongCame_Molly

Accept it. Embrace it. Crave it. LOVE it.

AlexPaige

A couple of pain killers can take the soreness away. Icing your ____ can also help.

mrsburghart

Foam roller! I use one after running and after strength training and it does wonders for me.

cressievargo

Sounds normal. Soreness should be expected when you are using muscles much more than you have in a while. It will pass.

Fr3shStrt

How do these zombie threads reappear like this?
Anyway, I haven't found the solution yet, but I have noticed that if I push through the first 5 minutes of ouchiness during a walk or light run, they get much better. So DOMS shouldn't stop you from light cardio.

KristyAnn81

I always have a post workout snack or drink that is higher in protein (why protein drink mixes or nuts, almond milk, etc) that helps fight the muscle soreness! Doesn't take care of all of it, but on days I skip it, I pay for it!!!!

rachiefofo

I wouldn't recommend taking pain killers!!!

Take some ibruprofen, ice if needed, rest, stretch, and use a 'roll out' stick to roll out your muscle tightness. (use anything, they usually have the rollers at the gym, or hey I have used a remote and a baseball bat before haha)

Keeping your muscles loose will help ease the soreness too, don't stop your workouts cold turkey even if your sore.

Soreness is a GOOD feeling!! means your working hard ;-)

Hope this helps!

ashleyisgreat

How do these zombie threads reappear like this?
Anyway, I haven't found the solution yet, but I have noticed that if I push through the first 5 minutes of ouchiness during a walk or light run, they get much better. So DOMS shouldn't stop you from light cardio.

My fault. :blushing: I searched the forums for "how to ease muscle soreness" and this was the first to come up. I commented on it. lol. Sorry. But good advice, all. Thank you.

ETA: usually when I search the forums, the first post to come up is really recent. I didn't check the date. Sorry again. haha

SusanB148

Cut back on the intensity of your workout so aren't so sore a few days later.

Some soreness after a hard workout is normal, but it's not necessary to make yourself so sore that you are in pain and can barely function to get results!

ashleyisgreat

Cut back on the intensity of your workout so aren't so sore a few days later.

Some soreness after a hard workout is normal, but it's not necessary to make yourself so sore that you are in pain and can barely function to get results!

That's kind of where I'm at...barely functioning. Haha. I went too hard too fast because I was all pumped about working out again, and once I realized that my legs felt like jelly, it was too late!! I will definitely step it back a notch or two until I am ready to go with full force.

StaticEntropy

How do these zombie threads reappear like this?

Rule #2: Double Tap

crisbabe81

On my strength days I drink a protein shake and eat a banana. I still have some soreness but not nearly as bad as it is if I skip the banana.

Could be a mental thing, but I was told banana's help..

silvergurl518

Accept it. Embrace it. Crave it. LOVE it.

i love DOMS. makes me feel like a muthafuggin #beast!!!!!!!!!!!!!

ashleyisgreat

Accept it. Embrace it. Crave it. LOVE it.

i love DOMS. makes me feel like a muthafuggin #beast!!!!!!!!!!!!!

:laugh:

Josalinn

Been there, doing that! I have been waddling around for 2 days after a particularly squat heavy day. I've just been "sucking it up" and sitting on a nice chair while i do homework.

I've heard about the foam rollers though......

xinit0

Ha, I just realized that this is from August of last year. LOL. Zombie thread.

Yes, and you raised it from the dead. Necrothreadmancer.

ashleyisgreat

Ha, I just realized that this is from August of last year. LOL. Zombie thread.

Yes, and you raised it from the dead. Necrothreadmancer.

Necrothreadmancer is going to be my band name, whenever I learn how to play an instrument and get a band together. IT'LL HAPPEN, who says it won't?

Unknown

This content has been removed.

AmyP619

Just stick with it. It sucks doing another workout when your entire body aches, but the only way to get rid of that soreness is to continue doing it. Ice it. Stretch. Etc... but don't stop working out! Eventually your body will get used to the movement, and you won't feel as much pain. When I was doing P90X, in the beginning it sucked and I could barely move, but by the time I stopped it and moved onto something else I barely felt it. Your body will adapt if you keep moving!

ashleyisgreat

Do you guys think that swimming could help? I know it isn't the same kind of exercise, but it's like 110 degrees out today and a swim seems like a better alternative than walking. My legs really hurt, but it seems like being in the water might help. Also, I have been stretching since I posted here and it's already making a difference. Aaaah, sweet relief.

SusanB148

Try swimming and see how it feels to you. If it's too much while you are that sore, you can always just float on the water and relax!

MyPureSteez

D.O.M.S is just your muscles hugging you for taking care of them.

lithezebra

DOMS is incurable. The good news is that it goes away on its own, and you can generally still go for a walk while it's going away.

wildfirediva

Keep well hydrated and make sure you are meeting your protein macros (especially the bit before and after a workout). [Easier said than done believe me.]

The foam roller and a lacrosse ball (much harder and more effective than a tennis ball) have been life savers. As well as ibuprofen for those REALLY bad days were even sitting or raising your arms is a challenge. But like others I challenge myself to move through the pain/burn as much as possible without looking like I am hurting.

Pay attention to your body to make sure what you are feeling is truly as a result of pushing your limits/over training or a real injury that needs to be rested.

43932452

The last time I had DOMS it went for about 3
miserable weeks. I don't take pain relievers of
any kind but chamomile bath soaks were useful.

jasonp_ritzert

DOMS can't be cured, but the best way I've found to combat it is after a particularly hard workout, do ice immersion therapy. I got into while playing college sports, and I think it works wonders. After your workout, fill up your bathtub with cold water and add in ice. I usually get a couple of large bags from the gas station on my way home. Then immerse whatever body part (usually legs) for as long as you can stand it and then (here's the hardest part) let your body warm up naturally. The thought is that your bodies natural survival mode will kick in and rush warm, nutrient rich blood to that body part, pushing out the lactic acid that creates sore muscles. It is pointless if you don't let your body warm up naturally though, which usually takes me about 30 minutes. It seems counter-intuitive considering how good heat feels on sore muscles, but now the cold feels great, especially on a hot summer day.

rlmadrid

Um, thanks for the help everyone... this is 11 months old though. How on earth did it resurface?!?

ETA: fortunately I don't still have the DOMS since I asked the question

rjmudlax13

As a disclaimer, I am speaking from almost purely experience.

Soreness is inevitable especially when doing a hard workout for the first time. You can stretch and do every trick there is, but you will still be sore the next day. Also, I've found that soreness is actually at it's worst the 2nd day after. Doing a light workout while sore can help alleviate the pain a bit. Take some Advil or other NSAIDs if it is really bad. As your body adapts to working out, you will get less and less sore.

It's not a bad thing. It means you are working hard. Embrace it!