DOMS help

[myladyjane]

Can anyone help me lessen the impact of DOMS? I seem to suffer a bit more than the average bear and don't find it eases over time.

TBH it puts me off getting in a regular routine as after every workout I am in such discomfort which takes a week to ease. Even if I power through I have the same reaction workout after workout.

I have had good guidance from a PT and form is good. However (and I think this may be part of my issue) I am hyper mobile and very prone to soft tissue injury.

Any hints very welcome as it does really put me off. Oh and I get it from every form of exercise, from a swift walk to a weights routine in the gym. Even yoga.

Spinach and watermelon are allegedly very good for recovery. I can't attest to their effectiveness, but definitely can't hurt!

@myladyjane do you get it even if you do the same exercise regularly?

I am also hypermobile and have learned over time that I need to be sensible about how hard I push myself and get lots of recovery (sleep, rest days etc). I also know that I am quite injury prone with some forms of exercise ie I have to limit running volume and not over stretch in yoga. I am currently lifting heavy weights and loving it, and with lots of rest/recovery and good form I can push myself quite hard despite my hypermobility.

I may be wrong but I thought DOMS caused by actual mini muscle tears (tearing down muscle to build it up stronger)? Can you lower intensity?

I don't get often anymore but it's a good pain for me!!

The more I exercise the less I get DOMS. Also good mobilisation before and proper stretch after.

The only time I injured myself was overextending in stretch/yoga.

Thanks all. I do still get it where I do the same exercise regularly although it eases a bit. What usually happens is I get to a vaguely manageable stage then I hurt myself in some form - usually a pulled muscle or something and have to stop.

I did some interesting reading this morning and I think I probably do go a bit too full on (I have form for this in many things). I read an article which suggested resistance bands rather than weights may be a good way to approach as there is something in the mode of movement which can help.

Are you properly warming up?

It doesn't sound like DOMS to me if you are getting it after everything?

How often are you hitting the same muscle groups - what are your splits like? If I do stuff once a week I get DOMS, or when I up the intensity a lot, or when I have had a gap.

If you are doing splits, maybe try full body workouts so you return to each muscle group several times a week but only for one exercise say?

If you are injury prone that will make it harder though. Can you stop short of full range for vulnerable moves - I get elbow tendonitis sometimes and do this to keep doing pull ups through it?

Have you tried a massage gun? I have the opposite problem of too-tight muscles and also get doms.

I use a Bill and Brad's off Amazon.

Creatine. Take it daily

I think this is something else. Can’t imagine you would get DOMS from a swift walk.