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

[domsso]

What can I do ? I literally can't move properly. I'm in severe pain. I've taken some painkillers ( co codamol ) and it didn't help at all.

It's absolute agony when I move around, but going up and down stairs takes forever as I'm trying to put as much weight into my arms as possible. Sitting down and standing up is agony too.

It's only better when I am resting. 😭😢

It's so bad. I don't exercised Friday morning, so I think yesterday wasn't even peak pain yet.

I took 600 mg ibo this morning, hope it kicks in soon.

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.

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

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!

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!

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

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.

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.

This is such a myth.

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

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

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.

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

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.

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.

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

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.

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

Walking makes it better and go up the stairs backwards it's less painful!

Not helpful now but for future start taking creatine daily it really helps to prevent the bad aches after exercise.

Yep, been there, done that. Walking really will help however painful it is, stimulates blood flow and also helps the lymph system flush out the toxins that are causing the pain. Het and cold baths also help, preferably alternating every few hours (hot to stimulate blood flow, cold to reduce swelling). But otherwise as people have said time is all that will really fix it.

I had this once. I actually fell down some stairs as it was so bad. You just have to rest stay hydrated and maybe very gentle rubbing of muscles / very gentle mobilisation (ie walking and stretching)

Sounds like we put in different amounts of effort.

Foam roller!

That is so absolutely not true!

Not having DOMS doesn't mean you didn't work hard enough
I only get them when I'm doing something different to usual. So a 90 min spin class (which is not minimum effort) is fine but if I suddenly started doing pilates, I would be sore