I have such bad DOMS in my legs I literally can't walk up and down the stairs / get up from sitting without yelling out

I used to go gym 5/6 days a week. I knew when I had DOMS I’d done it right. I loved them. Yes it was painful for a day or so, but/ NO PAIN, NO GAIN 💪🏼 haha!!
was almost always in my legs as I worked hard on them and glutes as that’s where I hold weight.

Not to scare you- but in 2020 (I hadn’t been near a gym in about 18months) I had all I can describe as pulled muscle in my groin. I had done nothing. Over a week it got worse. I knew this wasn’t a muscular Injury.
cut a long story short- I ended up in A&E with a diagnosed DVT at 31 yrs old. Otherwise fit and healthy minus the gym.

I know a few comments down you have confirmed it was the gym- but reading your initial post made me panic and want to comment this. Just be careful and always get things checked out if it doesn’t sit right.
Im sure you’ll be back in the gym in no time ☺️ stock up on protein, lots of water & warm baths/showers xx

Hi OP, I don't think anyone has said this, but go down the stairs backwards.
I did a half marathon a few years ago (sadly had to stop as achilles fucked), but my best tip from a seasoned marathon pro is that when your legs are knackered from exercise, esp glutes, it is easier to walk backwards down the stairs.

Iif you do a heavy session, ALWAYS end the day with a brisk walk or bike session to get the lactic acid moving!!

No tips OP but I have literally felt your pain in the past. I was staying in a hotel ahead of a work function and had to call a colleague to come and zip up the back of my dress as I literally couldn't do it after going too hard at a new class the day before.

I've been like that for 2 days post squat routine. I'm OK now. Hot shower or one of those deep tissue massage things are good.

Ibroprofen is better for muscular pain.

Welcome to my world except mine is age not exercise related, it is less painful after moving about for at least 15 minutes but the pain at first is terrible

It's too late now but if I've taken time out from the gym, for my first day or two back I always factor in a bath afterwards and it makes a massive difference.

I do think walking helps, if you can manage it.

This is such a myth.

You don't need a workout to cause severe DOMS for it to be an effective workout.

I get this after endurance challenges - STRETCH! Pain killers, foam roller, lots of protein but above all, stretch your legs through the pain.

It'll be awful for another day but then rapidly improve.

If you’re not in pain the day after a gym trip you didn’t work hard enough so well done - you’re a legend.

Cardio, get some blood flowing back into the muscles. Foam rolling too. Ice bath (or very cold bath. Ibuprofen.

In all my years of going to the gym I’ve never heard the phrase DOMS - I just had to google it 😂

So from what I’m gathering, it’s just an acronym which refers to soreness after exercising when you’ve just overdone it a bit?!

I think as PP said, you just have to wait for it to pass. I find the 2nd or 3rd day is the worst but keep moving, no matter how hard it is. I usually find gentle stretching can reduce the intensity and helps it to pass more quickly.

Great tip re taking in more protein from PP though - I’ll remember that next time I’ve overdone things and am suffering!

Ive had really bad doms a few times. This is my advice;

• bath with epsom salts
• hydration tablets / dyrolyte or similar
• some good quality protein
• movement - even walking and gentle stretches.

in the short term an ibuprofen gel will help you!

Today will likely be peak pain and it should start to ease off tomorrow.

As much as you probably just want to rest, moving will help. A gentle walk will do wonders.

For future, make sure you stretch properly before and after, get a massage gun, eat protein after a workout and stay hydrated.

Poor you, bad DOMS can be super painful. I hope you’re feeling better by the end of today

I’d lay off the harder painkillers for DOMS.

I totally get how you feel. When I first started training I went to the gym cheap that offered the free one to one PT. I should have been wiser. She absolutely trashed my body. I will never forget trying to not cry just sitting down on the toilet and it lasted days

But tbh, I think the only cure is to drink a lot of water, get plenty of protein in and walk it off. You have to keep moving, as counter intuitive as that feels.

You just have to wait 🙄 cocodamol won't do anything. They'll go after a couple of days

Epsom salt baths and time. Within 2-3 days hopefully you’re better

It's so painful sometimes

I went back to horse riding after a decade off and thought I would be fine. Ha! Some poor guy in the carpark had to put my handbrake on for me as I couldn't do it myself

About to start spin again so I am hoping it's not too bad....

Protein, hydration and time are the only things that really help. Avoid Ibuprofen and hot baths, it can make it worse.

Cherry juice is meant to help too apparently, personally not convinced but it won't do any harm if you're desperate.

100% another workout will clear it! 😁 I discovered this by accident when I had awful DOMS and had to do a cardio PT session. The first 5 mins were hell and then the pain just disappeared and didn’t come back, it was amazing.

I did something similar with my triceps. Did a good weights session and next day couldn't lift my arms. Have long hair and had to hold the brush as high as I could and move my head up and down. I can laugh at it now but boy oh boy did it hurt.

I had this after a spin class, it took around a week to ease. I had to steel myself sitting down and getting up from chairs. Stairs were agony. I’ve never known muscle stiffness like it.

I convinced myself I had rhabdomyolysis. I’ve attached an article as it can be very dangerous.

www.buzzfeednews.com/article/katiecamero/rhabdo-spin-class-cycling

fluids, protein and potassium (aka bananas). stay mobile.