Post Workout Hell -DOMS

[Louislovesmud]

Hello, would anyone care to share their methods of managing post workout aches? I'm suffering today (usually a heavy lifter/runner and switched to a LIIT class that I underestimated) and my usual ice packs and gentle stretching isn't touching it!

Any tips/tricks?

Suck it up and keep stretching/using the muscle.

There's nothing you can do really except wait lol

Heat instead?

Radox salts bath.

Other than that. Weep every time you have to sit down - demand grab bars at the loo - accept that pain is weakness leaving the body.

My PT is getting married. Won't see him for three weeks. Dreading it.

Yeah, once it's kicked in it is hard to suffer stretch your way out of. What day are you on? 48 hours post exercise is supposed to be the worst bit hopeful

I think a different exercise or class is often a trigger, just using the muscles differently. I could barely put my heels down after doing a step class once the teacher changed it at the last minute

Walk. Long slow walk. Or swim - again, long slow gentle. Or bath.

This is why cross training is excellent: our muscles get used to a pattern of exercise. The best training effect is to mix it up.

But what's a LIIT class? or do you mean HIIT?

Long walk, foam roller and soak in a bath with Epsom salts.

And 'train' a DC to give a mean massage

Thanks for the replies! I'm better today but still walking like John Wayne crossed with an octogenarian. Definitely trying a bath tonight!

It was a low intensity interval class - so long reps of multiple sets with a shorter recovery time. I thought it'd be easy, but I was so very very wrong

I used to get this when I first started training. Could barely get on and off the toilet at one point. The fitter you get the less it happens so make you’re you’re exercising all muscle groups regularly. Stretch properly after the work out soecifically for the muscle groups you’ve been using. Other than that, post workout shakes or recovery tablets with electrolytes will help prevent it. Epsom salt bath, ibuprofen tablets, and rub in some deep heat/ ibuprofen gel if you can !

Ive used a sports massage before and it really does speed up the recovery process

Nothing works except time. The only withing which gave me any relief at all was the hottest bath I could stand but even then, the pain was only dialled down a notch for an hour or two.

More exercise
I find after the warm up I can keep going relatively painfree. Relief only lasts for the duration of the class / session though!

I love getting DOMS, because I know I've worked out hard/well

But I do hate after a punishing legs session having to climb the stairs up to the office on the third floor.

A gentle jog helps me!
Although today I'm aching after a boxing session and am just going with rest!

Go swimming to have an overall use of the muscles then foam roller?

I was playing on trying swimming for a change! The pain eventually wore off after 3 days

I'm back to the weights and running this week but will try another LiiT class over the weekend (since it really seemed to challenge me) and will plan a swimming session for the day after