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. 😭😢

Hot bath, Epsom salts, walk and foam
roller.
I have a massage gun which is amazing for things like this. You can get them quite cheap on Amazon.

OP- please be careful, you can get rhabdomyolysis if you work out too much and your DOMS get severe. If your wee turns the colour of coke you need to go to A&E. When your muscles break down severely after a work out they release toxins into your system which can cause your kidneys to suffer- hence dark urine.

I had this mildly when I once had severe DOMS. It's treatable but you need a drip to flush your kidneys out. Drink as much water as you can.

I do see a lot of people at the gym say on a bike reading a magazine. I suppose some people do put that. Much effort in…

Results and gains aren't about 'effort' but nutrition and effective, targeted workouts.

You do not need to be in pain after every workout, that will actually hamper your progress. 'No pain no gain' is bullshit.

One of my good friends is a professional bodybuilder, everything I've learned is from her and other experts.

I previously had a PT. I had to stop going to him as the DOMS were too severe. I was pretty fit (active job and ran 10k a few times a week) and was trying to build up strength, but I genuinely couldn't walk properly for 3 days after each session with him. So I ended up massively reducing the amount of exercise I was doing (which defeated the purpose of going to him!). I stopped going to him. I really need to up my fitness again, and now I'm so much more unfit it's made me scared to get a PT again. I know they're not all the same but it was such a waste of money for me.

Hope you're ok OP. Its shit!

Don't be a dick. Before you embarrass yourself even further, Google it. You'll find a load of articles about how 'no pain no gain' is an outdated concept.

Creatine in the future. Increase your protein intake. For today keep moving - it’s so much worse if you stop ! My worst was after a marathon but weirdly my arms not my legs ! I do apparently have a weird running gait with lots of arm movement ! Couldn’t do up my bra!

I absolutely adore DOMS. Is that weird? It reminds me how hard I’ve worked and it spurs me on to work harder and do more.

Make sure you’re recovering properly. It sounds like you haven’t. Stretching while warm will help to a degree. Theragun if you have one. Eat protein. Lots. And drink water. Lots. Warm bath. Stretching the next day. Most important, do not limit movement, in spite of pain.

It sounds like you trained beyond your physical capability too, so maybe, in order to reduce injury risk, look at how you’re training, step it down and build it up as you get fitter and stronger.

I identify with this so much. I started weight training with a PT in September. I go twice a week and for the two days after each session, I really feel it.
However, the absolute "can't move without aching, can't do stairs or get on and off the loo without groaning" stage has now passed. I had previously done 1 or 2 reformer sessions a week but I am pretty unfit and this is clearly going to be a long haul but it's encouraging that it's get to easier. I'm afraid I think it's just a thing that has be pushed through. I am taking creatine and have bought a massage gun but I still feel the leg DOMS.

I feel like that after a night out, I love a bop about but the next day I can hardly walk. Especially so if I meet my special friend, if you know you know

Yes be careful of Rhabdomylosis. It's very dangerous. My husband had it, his arms swelled up like popeye.

GP said it was just DOMS but a friend of his who is also a GP told him to go and A&E and thank god he did!!

I put lots of effort in! Sometimes I have DOMS. Sometimes I don’t. But it is 100% not true to say a workout has only worked / been worthwhile / built muscle if you have DOMS. It’s simply not true.

Just please make sure you don't have rhabdo.

Eat more protein

Make sure you don't overdo it, and remember to have rest days. It's a marathon not a race

OP this was me after exercising straight after having my baby, I couldn't walk down the stairs, going into the sitting position was difficult too!

If you can get going do some gentle walking and stretching. Keep really hydrated.

Keep moving OP. Don't sit down for too long- makes it way worse. So even if you're having a relaxing day, get up and walk around frequently. Go up and down the stairs sideways. Cold compress, maybe an Epsom bath later.

I miss DOMs. Haven't had any for years cause I do the same exercise frequently. I should try something different!

Warm bath, massage gun, drink lots of water, yoga and a walk! And do these after exercise as a preventive measure next time which should hopefully help.

I’ve had this a few times. Had to go down the stairs on my bum for about 3 days after one particularly hard session. Not sure how old you are but I think a big part of mine was related to falling oestrogen levels in perimenopause. I now take magnesium and Vit D supplements as well as HRT which has helped massively with muscle recovery. I am also trialing creatine. If you are prone to this definitely watch out when you get to mid 40s is my advice!!