Doms

[achya]

I joined a gym for the first time in October last year, in an effort to improve my overall health and fitness. I love the classes and feel brilliant immediately after, but I'm still getting really painful doms for 72 hours after most classes - which is killing my motivation.
Can anyone give me any advice on how to minimise or avoid this? I always warm down and try to eat a good meal after the gym - I know it's best to try and keep moving too - so I always try to - but often my muscles are so painful it's actually really difficult.

I'm 38 and never really done much exercise before, so I don't really know if there's anything else I can do to help myself?

A gentle recovery row will help after class.

If it's the weekend or summer with light nights I will sometimes take the dog for a walk too if I think doms is going to get me. I don't suffer from it much now - it will get better hopefully.

Foam roller. It can be painful but does help.

I've not found a magical cure but rollering does help a bit

Are you leaving it too long between classes? I find that if I do one particular class after a lay off of a week or more I will always get DOMS. The trick is to go back and do it again as soon as you feel able, even if you still have a little bit of pain.

I’ve never found anything which helps with DOMS once it’s there though. A bath so hot it almost burnt me did lessen the pain but only for the vanishingly short time I was able to sit in it!

Go for a long walk the next day

Thanks all - so it sounds like gentle movement before it sets in is going to be my best bet. It's difficult as I usually go in the morning before work and then sit at my desk all day - which probably isn't helping!!

@devildeepbluesea yes I possibly am leaving it too long between classes, but mainly because I'm so achy - I'll try not leaving it so long next week.

@singlepringlenotbychoice I'll look for one of those, thank you!

It's the sitting at the desk that's probably contributing to it massively.

Even if you're ache, still go you can adapt movements. It will help the doms although it will take longer to warm up. I still train even if I have doms. Big gaps between classes that are intensive enough to cause doms plus sitting at a desk means it will probably keep happening.

Thanks @roundtable - next week I will try and get an extra class in midweek as I'm usually only going on a Monday & Friday to see if that's helps (this week I only went on Weds and I'm still aching!)

The mornings are always such a rush getting little people to school etc. but do you think a lunch time or after work walk would help?

Just to also add I've trained for 8 years 2/3/4 times a week and will still get crippling DOMS, speaking others it's common and seems to be some people never totally get rid of them just a natural pre disposition and sensitive muscles! The going for a wee after a leg session is my favourite!

I've learnt to enjoy the feeling.

Good luck, hopefully it'll help and have the added bonus of extra exercise.

It sounds like you're in a similar boat being a working mum as me. If I don't do it straight away, I often don't do i and often I don't have the time to do it but yes that would help.

Sometimes I just have to accept my time is limited for extras so I just have to embrace the doms and crack on with whatever the workout is the next day and adapt it/go slower if I need to.

My coach always says about Epsom salts in the bath but I've not tried it. That might help with the remaining ache you have.

Oh yes @whythefuckdoibother. The gingerly lowering yourself onto the toilet is not fun. Or having to roll onto your side in bed and physically lift your legs to get out of bed when your abs hurt so much and you can't laugh properly.

But it soon goes and you get stronger and faster.

30 second blast of cold water at a hot shower after workout
Magnesium supplements or magnesium muscle spray

@roundtable @whythefuckdoibother - you have both described my current state 

That's funny you mention magnesium spray @Noisyprat as I was reading about!

@whythefuckdoibother

Just to also add I've trained for 8 years 2/3/4 times a week and will still get crippling DOMS, speaking others it's common and seems to be some people never totally get rid of them just a natural pre disposition and sensitive muscles! The going for a wee after a leg session is my favourite!

I've learnt to enjoy the feeling.

This is really interesting about some people being more sensitive. I go with a friend, who admittedly a few years younger, but she doesn't seem to experience doms like I do. I'm a strange way it's reassuring to hear I'm not the only one who has this, as I was starting to wonder if there was something wrong with me!

[quote achya]**@roundtable* @whythefuckdoibother* - you have both described my current state 

That's funny you mention magnesium spray @Noisyprat as I was reading about!

[/quote]
Ooch I sympathise achya - the pain is real!

I started back in the gym and for the first two weeks went in the evening and did epsom salt baths after. I'm going 3 times a week and aiming to walk the school after so that I'm keeping up the movement, I'm in week 5 now and it's not as bad as the first two weeks. I was drinking loads of water because I thought that helped but I read after the water prevents it if you drink it whilst training. So 🤷‍♀️

I agree with PP, you're leaving it too long between sessions and moving about too little. The soreness and stiffness is more the less you move.

You could also try compression leggings, which are meant to reduce soreness. I quite like the feeling though, tbh - it means I know I've worked the muscle well.

Foam roller, and a recovery run/walk.

It's no surprise you're struggling if you're only working out a couple of times a week and not getting the muscles moving in between.

If you do it properly (ie putting your weight through it), foam rolling hurts like hell but is really effective. And a short recovery run to get things moving will really help too. If you're not a runner, then a walk the following lunchtime (or first thing in the morning before the rest of the house are up).

Stretch
Foam roll
Stretch

Keep exercising. Maybe make sure you work different muscle sets in each gym session.

You could be overdoing it, however in each gym visit. Try doing less, but more often. Twice a week isn't going to be enough - the lactic acid usually sets in 2 days after a session of unaccustomed exercise - so you're leaving it 4 days.

Even a long walk on Wednesday would help - can you rearrange your day so you have a brisk walk of at least 30 minutes? Can you incorporate more exercise into your everyday life? Walk to work? It's not great to go from the gym straight to your desk. After I do a heavy gym session of an hour, I stretch for at least 15-20 minutes. And stretch again in the evening (while watching television usually).

DOMS is really nothing - yes, there's discomfort, but it's not an injury & it shows you've worked your body in an unaccustomed way. It shouldn't stop you exercising, because actually more movement will help release the build up of lactic acid in your muscles.

I've ordered a foam roller and some magnesium spray, so I'll give those a try.

I really struggle for time, working and looking after a disabled child - which is why I usually go early in the morning. That's said, I could definitely fit in another session on Weds or a long walk before they house gets up.

The gym i go to isn't CrossFit but I think it's CrossFit inspired - so the classes do feel pretty intense to me. Usually 20 mins or so on strength and then another 20 mins conditioning - then a warm up cool down either side. It could be that it's a bit much for me, as I try as hard as I can.

It's the first time I've really enjoyed exercising - but I am really quite clueless!

Meant to add - thanks all

If you’re finding the sessions hard, try pacing yourself a bit more until you’re fitter.

Do you crash in front of the telly once the kids are in bed and jobs are done?! I do!! But first I’ll spend anything between 5 - 30 mins stretching and foam rollering. I have the telly on whilst I do it. I hated the thought of it to start with, now I really look forward to it. It helps me relax and wind down.

For context I work full time, largely computer work/ desk based. I’m a competitive cyclist, training about 10 hours a week. I have a 5 year old and spend time doing active stuff with him at weekends. I get between 1,000 and 4,000 steps in a day.

The desk work and cycling have wreaked havoc with my neck and shoulders over the years. So part of my evening routine is working on them. My quads and glutes become over tight from my training/ sat at a desk. So It is also important my core is strong, so I do Pilates and yoga based stuff targeting my core as part of my evening routine.

The only time I get DOMs is if I run or do some weight training - different muscle groups. When I do as long as I’ve had 48 hours resting from that activity, I’ll go again. Once you get the muscle group moving it doesn’t actually hurt. It’s just that initial mobilisation. Completely agree with everyone else that the issue is likely not doing enough.

I genuinely think you’d really benefit from regular conditioning (as described of an evening). It won’t help the DOMs as such. But it’ll help your body to become more resilient and less prone to strains and injury. It’ll also help ease general aches and pains. I notice if I’ve not done my little routine for more than 4 or 5 days. My lower back aches, coccyx hurt and I start getting tension headaches. That makes me sound a wreck!!

Take paracetamol if it’s really bad. Also stretching before and after -needs to be good long stretches. I find in classes there’s not enough time given to stretching and it’s always rushed. So I do my own in the gym after.

Tbh I don’t mind Doms. I’m a masochist I think!