DOMS, OMG

[buddleia]

After weeks of not going to the gym (moved house, stuff, blah), I returned to do a bunch of back squats and some chest and shoulder presses at my lowest working weights on Wednesday. I knew I would be sore for a couple of days after, but this is ridiculous; I'm limping around like a saddlesore cartoon cowboy. I've looked around for tips on treating or preventing muscle soreness, but there's nothing especially helpful I can see. Has anyone here had success with a particular treatment or routine? I'd love to know what works for people.

Comments

[ponderosa]

The day after a workout usually isn't bad for me, it's the /second/ day after a workout where I can end up hilariously sore. For me, I know I've overdone it a little if it's to that "can't even raise my arms" soreness, but the only real treatments I know of are being sure you're eating all the right nutrients/vitamins, and if anything is actually strained, then a combination of a hot towel and then a cold pack to reduce any inflammation. Looking forward to seeing if other folks have tips, since I've definitely found myself in a similar situation!

[buddleia]

Oh, it's the second day that's worst for me, too! It is funny as well as painful, I will say. But I would like to NOT dread returning to the gym after a necessary break, y'know?

[twospots]

DOMS! (Delayed Onset Muscle Soreness) Usually starts ~24h after exercise, gets worse until 48h, then decreases. There's not much you can do now, but a hot bath (as hot as you can stand it), with epsom salts, right after you get home from the gym, can help minimize soreness later on.

[buddleia]

Yeah, that's been my experience. I'll try the hot bath thing next time, cheers!

[yeloson]

Soak very cold water for 10-15 minutes, then soak hot as long as you like.

I cut down my soreness by 2/3rds when I do this.

The cold water flushes out the lactic acid and helps the blood carry away the damaged cells by constricting the veins. The hot water then causes expansion, bringing in more blood to help the repair process. (This is also why icing helps remove swelling from injuries, it's like a mini-icing for your whole body).

[roadrunnertwice]

Oh hey, that's really good to know. Thank you!

[buddleia]

Thank you for this. I've seen something similar suggested but to have someone say specifically that it works for them is really helpful.

[lyorn]

Nothing *really* works, but I imagine that gentle movement (keep the muscles working but do not put strain on them) helps most. Walking, stretching, not-even-bodyweight routines.

I usually am fine first day, sore second, and sometimes even third and fourth if I worked hard on an umfamiliar routine. I have needed four days between workout in some programs, because I do not trust myself with weights when I have trouble getting out of a chair or lifting my backpack.

[buddleia]

Yeah, I didn't even consider going back to the gym on Friday, gah :/

[jain]

You could try eating chocolate. :-)

Epicatechin enhances fatigue resistance and oxidative capacity in mouse muscle.

[buddleia]

Ha, might try it! I've also seen caffeine touted as helpful and that's more to my taste, tbh.

[weirdquark]

I think that staying hydrated and making sure you're getting enough protein is supposed to help with preventing/reducing muscle soreness, though that's a "thing to do right after/around workouts" and not so much with helping a day or two afterwards.

You're also out of practice, so continuing to do workouts (though taking it easier for a while) should help you get back into it too. But if you're having trouble moving, go through the range of motion that you would with weights but do it unweighted for a while?

[buddleia]

I do try to drink enough and get something proper to eat afterwards, but it's always good to be reminded. And, yeah, hopefully once I'm back in the swing of things I'll be fine.