Getting through the Delayed Onset Muscle Soreness?
TrainingToBeAJedi
Posts: 39 Member
General question and this is geared more toward those who lift weights -
What remedies/methods do you use to get through the delayed onset muscle soreness (DOMS) after lifting weights? I am looking for more than just the typical response of take some ibuprofen, rub on some muscle rub and ride it out.
What remedies/methods do you use to get through the delayed onset muscle soreness (DOMS) after lifting weights? I am looking for more than just the typical response of take some ibuprofen, rub on some muscle rub and ride it out.
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Replies
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foam roller, low intensity cardio, protein, massage.0
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also, super cool profile pic. you should join us in the geek thread.0
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Just a lighter workout, aka "active recovery". DOMS gets better faster if you work the muscles a bit.0
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TrainingToBeAJedi wrote: »General question and this is geared more toward those who lift weights -
What remedies/methods do you use to get through the delayed onset muscle soreness (DOMS) after lifting weights? I am looking for more than just the typical response of take some ibuprofen, rub on some muscle rub and ride it out.
K, how about, avoid any anti-inflammatories as many believe they counter the positive adaptation/repair process. Ride it out, low intensity movement/cardio.
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Light cardio, stretching, and lots of water. DOMs become less of a problem the longer you lift. When you first start lifting, it could take up to a week, but a year in, you will be recovered in less than 48 hours likely0
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@All: Great ideas...
@gdyment That has some medical sense behind it. I need the blood to rush into those muscles, anti-inflamitories will thin the blood out which could potentially reduce growth.
@_Bropollo_ It is really good to know that the muscle soreness or the DOMs will lesson the longer I do this.0 -
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Nothing really helps you just gotta deal with it. I still fall onto the toilet after leg day and ive been doing this a long time.0
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So are you also potentially suggesting I get a padded toilet seat?dstromley90 wrote: »Nothing really helps you just gotta deal with it. I still fall onto the toilet after leg day and ive been doing this a long time.
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whirlpool. massage. yin yoga. stretching, lose the bread, pasta, corn, butter and dairy. remain active after you lift and mostly...ride it out.0
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This conversation came up the gym this morning when a guy asked if I ever get sore. I explained that I am seldom not sore and the bodybuilder next to us added "I've been sore for 20 years and wouldn't change it for anything".
Soreness reminds me that I have limits that I have to keep pushing and reminds me that life isn't easy.
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This conversation came up the gym this morning when a guy asked if I ever get sore. I explained that I am seldom not sore and the bodybuilder next to us added "I've been sore for 20 years and wouldn't change it for anything".
Soreness reminds me that I have limits that I have to keep pushing and reminds me that life isn't easy.
Rock on!0 -
I find the more I use the sore muscles the less sore they become. A good 12 hour shift at work the day after a mad leg sesh is always a great way for me.
Otherwise all I can really suggest is take a teaspoon of concrete and harden the f up0 -
Ps that's a joke. But I was serious about moving around. Work is a great distraction.0
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Foamroll before and after workout. I always stretch after a high volume day (especially when hitting legs twice a week).0
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This conversation came up the gym this morning when a guy asked if I ever get sore. I explained that I am seldom not sore and the bodybuilder next to us added "I've been sore for 20 years and wouldn't change it for anything".
Soreness reminds me that I have limits that I have to keep pushing and reminds me that life isn't easy.
which is funny- because I rarely get sore.
I'm ACHY- constantly. that is part and parcel of being an athlete- but I rarely get SORE. I have to go out of my way to get myself sore.
But back to the question at hand.
1.) don't over do it.
2.) hydrate
3.) don't stop doing it
4.) water water water
5.) don't just stop working out b/c your sore- make sure you continue your plan with reasonable thought (if you're legs are so sore you can barely crawl to the head- perhaps a day of rest and a back day instead of more squats is a wiser path)
6. water
7.) foam roll if you can- when you really have DOMS- there is not foam rolling- that's just laughable- but roll if you can. LOL
8.) light stretching
9.) water
that' what I got.0 -
Keep in mind soreness is natural, however a loss of functional movement is not. If you work out and 2 days later you can't reach your arms above your head because it you're in excruciating pain... that's not good and you're over doing it.0
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This conversation came up the gym this morning when a guy asked if I ever get sore. I explained that I am seldom not sore and the bodybuilder next to us added "I've been sore for 20 years and wouldn't change it for anything".
Soreness reminds me that I have limits that I have to keep pushing and reminds me that life isn't easy.
7.) foam roll if you can- when you really have DOMS- there is not foam rolling- that's just laughable- but roll if you can. LOL
Wut? Myofascial release...... Do you even roll bro?0 -
This conversation came up the gym this morning when a guy asked if I ever get sore. I explained that I am seldom not sore and the bodybuilder next to us added "I've been sore for 20 years and wouldn't change it for anything".
Soreness reminds me that I have limits that I have to keep pushing and reminds me that life isn't easy.
which is funny- because I rarely get sore.
I'm ACHY- constantly. that is part and parcel of being an athlete- but I rarely get SORE. I have to go out of my way to get myself sore.
But back to the question at hand.
1.) don't over do it.
2.) hydrate
3.) don't stop doing it
4.) water water water
5.) don't just stop working out b/c your sore- make sure you continue your plan with reasonable thought (if you're legs are so sore you can barely crawl to the head- perhaps a day of rest and a back day instead of more squats is a wiser path)
6. water
7.) foam roll if you can- when you really have DOMS- there is not foam rolling- that's just laughable- but roll if you can. LOL
8.) light stretching
9.) water
that' what I got.
Achy, sore, pick a term but as long as it isn't a"bad" pain you just get used to it. After a few weeks of exercise it will be much less intense so keep working out and you will be through it.
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This conversation came up the gym this morning when a guy asked if I ever get sore. I explained that I am seldom not sore and the bodybuilder next to us added "I've been sore for 20 years and wouldn't change it for anything".
Soreness reminds me that I have limits that I have to keep pushing and reminds me that life isn't easy.
which is funny- because I rarely get sore.
I'm ACHY- constantly. that is part and parcel of being an athlete- but I rarely get SORE. I have to go out of my way to get myself sore.
But back to the question at hand.
1.) don't over do it.
2.) hydrate
3.) don't stop doing it
4.) water water water
5.) don't just stop working out b/c your sore- make sure you continue your plan with reasonable thought (if you're legs are so sore you can barely crawl to the head- perhaps a day of rest and a back day instead of more squats is a wiser path)
6. water
7.) foam roll if you can- when you really have DOMS- there is not foam rolling- that's just laughable- but roll if you can. LOL
8.) light stretching
9.) water
that' what I got.
Pretty much this. I very rarely get full on DOMS, achy yes. Roll and move and I'm fine.0 -
um- yes- yes I do. I roll 3-4 times a week- 2x in PT and then when I can on my own.boomshakalaka911 wrote: »This conversation came up the gym this morning when a guy asked if I ever get sore. I explained that I am seldom not sore and the bodybuilder next to us added "I've been sore for 20 years and wouldn't change it for anything".
Soreness reminds me that I have limits that I have to keep pushing and reminds me that life isn't easy.
7.) foam roll if you can- when you really have DOMS- there is not foam rolling- that's just laughable- but roll if you can. LOL
Wut? Myofascial release...... Do you even roll bro?
But when you have the "I haven't lifted in 3 months and I just squatted yesterday" kind of doms- rolling is a joke. It's like you try to roll- but mostly you just try not to cry. I'm a big believer in rolling- but rolling with that kind of deep tissue doms sucks.This conversation came up the gym this morning when a guy asked if I ever get sore. I explained that I am seldom not sore and the bodybuilder next to us added "I've been sore for 20 years and wouldn't change it for anything".
Soreness reminds me that I have limits that I have to keep pushing and reminds me that life isn't easy.
which is funny- because I rarely get sore.
I'm ACHY- constantly. that is part and parcel of being an athlete- but I rarely get SORE. I have to go out of my way to get myself sore.
But back to the question at hand.
1.) don't over do it.
2.) hydrate
3.) don't stop doing it
4.) water water water
5.) don't just stop working out b/c your sore- make sure you continue your plan with reasonable thought (if you're legs are so sore you can barely crawl to the head- perhaps a day of rest and a back day instead of more squats is a wiser path)
6. water
7.) foam roll if you can- when you really have DOMS- there is not foam rolling- that's just laughable- but roll if you can. LOL
8.) light stretching
9.) water
that' what I got.
Achy, sore, pick a term but as long as it isn't a"bad" pain you just get used to it. After a few weeks of exercise it will be much less intense so keep working out and you will be through it.
I don't consider them to be the same- while I agree with you as long as you aren't HURT you'll be fine.
But just like anyone else whose been lifting/doing a thing for years- I don't get sore unless I'm doing something drastically different. On the other hand- I'm achy all the time.
Being sore from new movement is NOT the same as achy.0 -
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My worse soreness comes on a LEG day. I found a tip to get on the bike after leg workout and helps remove lactic acid which causes the soreness. I was very skeptical as doing a cardio exercise like stationary bike did not sound appealing after a hard leg workout. I tried it, found out it really works and it is now a regular part of leg day routine. Just get on the bike for 10-20 mins easy pace using light resistance and pedal it out. Trust me it works!0
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_Bropollo_ wrote: »Light cardio, stretching, and lots of water. DOMs become less of a problem the longer you lift. When you first start lifting, it could take up to a week, but a year in, you will be recovered in less than 48 hours likely
I have to work so hard just to get DOMS that last the next morning lol. You start to love the pain after a while and it becomes an addiction.
#MeatHeadProbs
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1. Drink plenty of water
2. Soak in a hot bath and add epsom salt if able (I soak 2x a day if needed)
3. Gentle stretching and then light weight lifting using those same muscles to help work out those aches
4. Rest - I sometimes allow myself an extra rest day (while making sure to still meet my step goal)
5. I also will take a natural supplement I found at Whole Foods that has anti-inflammation ingredients. It seems to take the edge off some of the worse DMOS symptoms.
6. Make use of the heating pad if needed. Sometimes, my butt and thighs are sore and yes, I will sit on the heating pad
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Drink massive amounts of water jk just drink lots of it, getting a massage (or foam roll), bathe in Epsom salt, do some light activity like walking, and stretching. What I do most of the times is I take Glutamine pre, intra, and post workout to speed my recovery. Here is an info about it http://www.muscleandfitness.com/supplements/boost-workout/truth-about-glutamine0
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I usually recommend just sucking it up (giggity).0
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I think it depends on your body. When I first started I could barely walk down stairs after leg day... Now I feel a little sboomshakalaka911 wrote: »This conversation came up the gym this morning when a guy asked if I ever get sore. I explained that I am seldom not sore and the bodybuilder next to us added "I've been sore for 20 years and wouldn't change it for anything".
Soreness reminds me that I have limits that I have to keep pushing and reminds me that life isn't easy.
7.) foam roll if you can- when you really have DOMS- there is not foam rolling- that's just laughable- but roll if you can. LOL
Wut? Myofascial release...... Do you even roll bro?
haha lold0 -
CancerSurvivor2014 wrote: »My worse soreness comes on a LEG day. I found a tip to get on the bike after leg workout and helps remove lactic acid which causes the soreness. I was very skeptical as doing a cardio exercise like stationary bike did not sound appealing after a hard leg workout. I tried it, found out it really works and it is now a regular part of leg day routine. Just get on the bike for 10-20 mins easy pace using light resistance and pedal it out. Trust me it works!
This I shall try - thanks.
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lol I know this thread is old but I recently discovered that after some stretching and rolling, resting on a comfy bed or couch with an electric blanket (set low) felt really good! It's like the gentle radiating heat melted away some of the soreness. Good luck! 0
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