Advice on DOMS

[Kitten]

Hi y'all

These things have probably all been addressed in other threads, but I would appreciate some quick advice.

Been doing some core training early evenings recently & have been struggling with DOMS, not sure how to combat it. I can't eat much beforehand as I am pushing myself harder than I'm used to and I'm scared I'll actually be sick if I have food in my tummy. So usually I'd have no breakfast (or if I do, a yoghurt or porridge), coffee/tea throughout the day, a small lunch (perhaps a bowl of soup or mugshot or something), then maybe a banana or something before class. Monday though I didn't get any lunch because I had to work through & so I'd only had a coffee when I went (I know - that's not what I'd normally do).

So recently, I had some soreness in my thighs because we'd been playing mini-golf in heels on the Friday night on a works night out (don't laugh) and playing that for 3 hours with all the bending and stretching played havoc & left me really sore. I was fine the next day, but the day after, PAIN!

So, Monday I went to my training class & I was fine, bit slow but ok and did the usual workout, came home, fine.

Tuesday, Had a hot bath in morning. Bit sore but only what you'd expect after a high-intensity class, able to carry on as normal.
Wednesday. Major Pain, stiffening up as the day went on.
Thursday, still painful. Not as much as Wednesday, but moving around.
Friday, suspect I'll still be a bit sore, but manageable.

I'm not actually bothered about the soreness itself, it's just that I couldn't go to my training class last night as I literally felt like my muscles were going to snap.

So, I know there's going to be some soreness and that it will get better the more that I do, but I can't be missing chunks out of training through the week because my muscles take too long to recover. I need to know the basics - what to do before I go and what to do afterwards so that I can push myself as hard as I want to, but then not have to take 3 days off afterwards.

It's not a 'push through the pain' thing, I can do that, but I genuinely think I might have injured myself had I gone again last night. Obviously I don't want to overload on stuff that I won't work off either (am told that a protein shake is virtually a replacement meal?) as although strength & toning is the main objective, weight loss is also part of the plan!

I know loads of you are fitness bunnies, so any advice?