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?

[Will]

There's no real "cure".

DOMS decreases in time as your muscles become used to the new work you're making them do. This does not mean the exercise is any less effective.

Foam rolling and mobility work whilst painful, can help improve blood flow, and helps myofascial release improving tendon movement and by improving blood flow removes the lactic acid crystals that form in your muscle fibres.

Protein and BCAAs can help reduce DOMS by giving your body the elements to repair the muscle tissue more quickly. As well as drinking a LOT of water i.e. more than the 2L daily recommended intake.

However, ultimately it'll take a few weeks for them to subside. You just have to keep at it, or work different parts of the body to wait for those parts to become less painful.

Sounds like you're doing well though! I'd probably eat a bit more nutritional food really, as what you're eating won't really help your recovery. Just a thought.

Be aware though foam rolling and mobility work is not fun - I, love the pain though, but I'm weird. It does help though....

Don't worry too much about "overworking" to do that, and I don't mean to sound disrespectful or demeaning, at your level you would be hard pushed to do that. However, it is still good to leave those body parts at least a couple of days to recover
(just in terms of how you feel) - however, you won't do yourself any harm. Certainly with a bit of mobility and foam rolling

This exercise stuff is a PITA (literally at times! ).

Good luck! Sounds like you're doing well

[BBx]

Translated from above:

1) Use a Foam roller
2) Drink lots of water
3) Work other parts that do not hurt
4) No pain = no gain - enjoy it!!
5) Well done

(he loves me!)

BB x

[Kitten]

Originally Posted by BBx

Translated from above:

1) Use a Foam roller
2) Drink lots of water
3) Work other parts that do not hurt
4) No pain = no gain - enjoy it!!
5) Well done

(he loves me!)

BB x

Thanks both x

[Will]

[lostkat]

Might have missed it but I can't see where you've said you're stretching regularly. A good old stretch after exercise will help and is often overlooked by people. apart from that,I concur with all that William has advised...but I don't enjoy the pain!! :-\

[BBx]

Stretching was represented by the Gatso smilie Coach...

BB x

[Will]

Originally Posted by lostkat

Might have missed it but I can't see where you've said you're stretching regularly. A good old stretch after exercise will help and is often overlooked by people. apart from that,I concur with all that William has advised...but I don't enjoy the pain!! :-\

That's part of the mobility work - but yeah you're right, some good static and dynamic stretches are good before and after.

Originally Posted by BBx

Stretching was represented by the Gatso smilie Coach...

BB x

Gatso? Speed camera!

[Kitten]

Originally Posted by lostkat

Might have missed it but I can't see where you've said you're stretching regularly. A good old stretch after exercise will help and is often overlooked by people. apart from that,I concur with all that William has advised...but I don't enjoy the pain!! :-\

Nope, no stretches. Sam is going to find me some good ones.

[Kitten]

Originally Posted by Will

That's part of the mobility work - but yeah you're right, some good static and dynamic stretches are good before and after.



Gatso? Speed camera!