Muscle soreness after any form of exercise
Icy_Fox
Posts: 90 Member
Hey guys, for the last month or so, I have committed to exercising at least 3-4 times a week (be it walking, running, basketball or just some bodyweight exercises). The thing is, it doesn't matter how long the duration of the exercise is, how intense it is or if it is the first exercise of the week with 4 rest days before or not, I get extreme muscle soreness in the muscles that work on that form of exercise. I don't know why it happens, but for example, sometimes after I play basketball for 20 minutes (or even less), the next day I will barely be able to walk with severe soreness in my legs, back hips and arms. Same with walking (although the duration is usually longer than with basketball but not as intense). Now, I would understand this if I was only beginning to exercise, but I have been literally doing it for a few years now and the problems have just started to come up in the last few months. Does anyone have any idea what the reason could be?
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Replies
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A lot of things can effect the presence and severity of DOMS. Are you warming up and cooling down? Getting adequate rest? Hydrating? Fueling your body properly?
For me personally, I get DOMS way worse and more frequently when eating at a deficit rather than maintenance/surplus, as do many others. Could that be it?2 -
Teabythesea_ wrote: »A lot of things can effect the presence and severity of DOMS. Are you warming up and cooling down? Getting adequate rest? Hydrating? Fueling your body properly?
For me personally, I get DOMS way worse and more frequently when eating at a deficit rather than maintenance/surplus, as do many others. Could that be it?
Honestly, it might be the deficit. I don't log my food anymore (since I am not losing weight atm), but I do feel like I am not eating too much (so maybe I might be eating too little)0 -
Teabythesea_ wrote: »A lot of things can effect the presence and severity of DOMS. Are you warming up and cooling down? Getting adequate rest? Hydrating? Fueling your body properly?
For me personally, I get DOMS way worse and more frequently when eating at a deficit rather than maintenance/surplus, as do many others. Could that be it?
Honestly, it might be the deficit. I don't log my food anymore (since I am not losing weight atm), but I do feel like I am not eating too much (so maybe I might be eating too little)
It's certainly possible then. Track your calories and see where you're at. Even when I'm not losing weight I still track because I don't want to risk under eating and having my hard work go to waste. If you discover you're eating at a deficit then aim for maintenance and see what happens. If it turns out you're not eating at a deficit then up your protein and see if that helps.0 -
Are you taking any prescription meds?0
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I assume you havent done exercise for years and you are using all the groups that dont get any attention. I think this is normal and I get it. Like when you are in an awkward position for 20mins and you get up and bits of body aching. I would def go on youtube and start a stretching routine try Bodyfit by Amy. I am have post exercise malaise due to slight CFS/Fibro so my recovery is slower than many. Look at diet see if there is anything making body inflammatory - poss if you have IBS/fibro and slight intolerance to certain foods.0
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floppybackend wrote: »I assume you havent done exercise for years and you are using all the groups that dont get any attention. I think this is normal and I get it. Like when you are in an awkward position for 20mins and you get up and bits of body aching. I would def go on youtube and start a stretching routine try Bodyfit by Amy. I am have post exercise malaise due to slight CFS/Fibro so my recovery is slower than many. Look at diet see if there is anything making body inflammatory - poss if you have IBS/fibro and slight intolerance to certain foods.
Nope, I have been exercising for a few years, just said I am getting back into it more seriously. I always do warm up and do stretches pre and post workout so that won't be the case0 -
Teabythesea_ wrote: »A lot of things can effect the presence and severity of DOMS. Are you warming up and cooling down? Getting adequate rest? Hydrating? Fueling your body properly?
For me personally, I get DOMS way worse and more frequently when eating at a deficit rather than maintenance/surplus, as do many others. Could that be it?
Honestly, it might be the deficit. I don't log my food anymore (since I am not losing weight atm), but I do feel like I am not eating too much (so maybe I might be eating too little)
Are you losing weight currently?0 -
Random thoughts - do you take magnesium? Vitamin D? Eating adequate fats and protein? Does Tylenol or Advil help? Do you foam roll?0
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are you eating low carb? i have read some articles/studies that DOMS is worse for people eating low carb. if so...maybe do some research to see if that is true.0
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floppybackend wrote: »I assume you havent done exercise for years and you are using all the groups that dont get any attention. I think this is normal and I get it. Like when you are in an awkward position for 20mins and you get up and bits of body aching. I would def go on youtube and start a stretching routine try Bodyfit by Amy. I am have post exercise malaise due to slight CFS/Fibro so my recovery is slower than many. Look at diet see if there is anything making body inflammatory - poss if you have IBS/fibro and slight intolerance to certain foods.
Nope, I have been exercising for a few years, just said I am getting back into it more seriously. I always do warm up and do stretches pre and post workout so that won't be the case
What do you mean by getting back into it more seriously. What does that look like in terms of what you're doing now vs what you were doing perviously?4 -
TavistockToad wrote: »Teabythesea_ wrote: »A lot of things can effect the presence and severity of DOMS. Are you warming up and cooling down? Getting adequate rest? Hydrating? Fueling your body properly?
For me personally, I get DOMS way worse and more frequently when eating at a deficit rather than maintenance/surplus, as do many others. Could that be it?
Honestly, it might be the deficit. I don't log my food anymore (since I am not losing weight atm), but I do feel like I am not eating too much (so maybe I might be eating too little)
Are you losing weight currently?
Nope, slowly trying to get myself into building some muscle mass, but have to fix my diet first...0 -
floppybackend wrote: »I assume you havent done exercise for years and you are using all the groups that dont get any attention. I think this is normal and I get it. Like when you are in an awkward position for 20mins and you get up and bits of body aching. I would def go on youtube and start a stretching routine try Bodyfit by Amy. I am have post exercise malaise due to slight CFS/Fibro so my recovery is slower than many. Look at diet see if there is anything making body inflammatory - poss if you have IBS/fibro and slight intolerance to certain foods.
Nope, I have been exercising for a few years, just said I am getting back into it more seriously. I always do warm up and do stretches pre and post workout so that won't be the case
What do you mean by getting back into it more seriously. What does that look like in terms of what you're doing now vs what you were doing perviously?
I used to do bodyweight training every once in a while back then (but I still got soreness after it), but I am trying to do it consistently 2-3 times a week now for the last two months and I still get just as sore as I did before...0 -
TavistockToad wrote: »Teabythesea_ wrote: »A lot of things can effect the presence and severity of DOMS. Are you warming up and cooling down? Getting adequate rest? Hydrating? Fueling your body properly?
For me personally, I get DOMS way worse and more frequently when eating at a deficit rather than maintenance/surplus, as do many others. Could that be it?
Honestly, it might be the deficit. I don't log my food anymore (since I am not losing weight atm), but I do feel like I am not eating too much (so maybe I might be eating too little)
Are you losing weight currently?
Nope, slowly trying to get myself into building some muscle mass, but have to fix my diet first...
So you're not in a deficit then1 -
My guesses are more protein and foam roll! Consider adding yoga to your routine too. I’ll echo what others said about being in a deficit and staying hydrated etc. You may also need to look at the quality of the foods you eat. You can eat at a deficit and still get lots of nutrients to keep your body nourished to recover from the workouts.
If adjusting your diet doesn’t fix it, maybe talk to a doctor about if any blood levels etc. are off. You shouldn’t still be getting sore all the time like you’re describing. Easy workouts should have little to no recovery time.3 -
I had this problem a while back, for me it was that I wasn’t getting enough protein. I was sore 24/7 for years. Even opening doors and sitting down hurt lol. Finally started tracking and it went away pretty quickly. Maybe log for a bit and make sure you’re meeting your macros?0
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TavistockToad wrote: »TavistockToad wrote: »Teabythesea_ wrote: »A lot of things can effect the presence and severity of DOMS. Are you warming up and cooling down? Getting adequate rest? Hydrating? Fueling your body properly?
For me personally, I get DOMS way worse and more frequently when eating at a deficit rather than maintenance/surplus, as do many others. Could that be it?
Honestly, it might be the deficit. I don't log my food anymore (since I am not losing weight atm), but I do feel like I am not eating too much (so maybe I might be eating too little)
Are you losing weight currently?
Nope, slowly trying to get myself into building some muscle mass, but have to fix my diet first...
So you're not in a deficit then
Not intentionally, though I may be, but I am working on fixing my diet atm0 -
My guesses are more protein and foam roll! Consider adding yoga to your routine too. I’ll echo what others said about being in a deficit and staying hydrated etc. You may also need to look at the quality of the foods you eat. You can eat at a deficit and still get lots of nutrients to keep your body nourished to recover from the workouts.
If adjusting your diet doesn’t fix it, maybe talk to a doctor about if any blood levels etc. are off. You shouldn’t still be getting sore all the time like you’re describing. Easy workouts should have little to no recovery time.
Foam roll? What is that?0 -
I had this problem a while back, for me it was that I wasn’t getting enough protein. I was sore 24/7 for years. Even opening doors and sitting down hurt lol. Finally started tracking and it went away pretty quickly. Maybe log for a bit and make sure you’re meeting your macros?
I'll definitely try that, thanks1 -
Go to a doctor and get some blood work, explain what's happening. There are a lot of reasons for DOMS but that it's happening every time after only a few minutes of working out when it was never an issue before is worth checking into, just to be sure there's not an underlying issue.4
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Foam rolling
https://www.youtube.com/watch?v=nO1VRTv-GJs
But yeah, given that this has been going on for at least two months after physical exertion of any level of intensity, I agree with the suggestion of going to your doctor. What you're dealing with sounds atypical.0 -
TavistockToad wrote: »TavistockToad wrote: »Teabythesea_ wrote: »A lot of things can effect the presence and severity of DOMS. Are you warming up and cooling down? Getting adequate rest? Hydrating? Fueling your body properly?
For me personally, I get DOMS way worse and more frequently when eating at a deficit rather than maintenance/surplus, as do many others. Could that be it?
Honestly, it might be the deficit. I don't log my food anymore (since I am not losing weight atm), but I do feel like I am not eating too much (so maybe I might be eating too little)
Are you losing weight currently?
Nope, slowly trying to get myself into building some muscle mass, but have to fix my diet first...
So you're not in a deficit then
Not intentionally, though I may be, but I am working on fixing my diet atm
If you're not losing weight, then no you're not.3 -
Foam rollinghttps://www.youtube.com/watch?v=nO1VRTv-GJs
But yeah, given that this has been going on for at least two months after physical exertion of any level of intensity, I agree with the suggestion of going to your doctor. What you're dealing with sounds atypical.
Hey, that's my new brand of foam roller in the video!
I'd bought two $15 Gold's Gym rollers from Walmart and they both collapsed after an unacceptably short amount of time.
I bought that one from Amazon a few weeks ago https://smile.amazon.com/gp/product/B0040EGNIU/ref=ppx_yo_dt_b_asin_title_o06__o00_s00?ie=UTF8&psc=10 -
OP - make sure you are getting enough vitamin D and magnesium from food, if not, supplement. Both are key to muscle recovery. Google foam rolling, it’s a form of self massage. tip: get a long (36”+) roller. One more, if you don’t regularly eat fish, you might want to take a quality Omega 3.0
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Check this out:
https://www.mensjournal.com/health-fitness/10-foam-roller-moves-your-entire-body/
Be warned, it does hurt at first! When I’m training for a marathon, I foam roll my legs after my long runs and it makes a world of difference in my recovery!0 -
I second seeing a doctor.0
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