Increase in DOMS and muscle pain during peri?

[Bluemin]

Im 46 so likely in perimenopause although periods currently like clockwork. In the last year or so I've noticed that I get really had DOMS (delayed onset muscle soreness) after exercise and it lasts a long time. This can be from intense exercise like a weight-lifting class at the gym, yoga or even going for a long walk.

I do suffer from anxiety and tense muscles all over which doesnt help. I also get very stiff shoulders from working at a desk all day.

But just wondering how common this is? I also have health anxiety so its another thing to worry about! As an example, if I did a bodypump class at the gym I will be sore for the next 4 to 5 days. I went for a long walk today and have cramping in my calves and right quad.

I drink plenty and take magnesium glycinate every night, along with omega 3 oil.

I just feel like I'm too young to feel this old and creaky!

Have you tried Epsom salt baths after training?

I don't always have time for a bath, and expected that taking magnesium would do the same thing.

@Bluemin i've definitely noticed more DOMS issues as I get older, but it's just happened this year really

But it's more a case of the intensity. It's pretty easily sorted with Arnica gel. It doesn't go on for 4 to 5 days. It's usually just the morning after - I work out in the evening.

I wonder if an electrolyte drink would help or if perhaps you might benefit from taking some other supplement? Is cramp a sign of low sodium or something? (I think I heard that in the gym at one time - obviously don't take medical advice from randoms).

The only time I've had 4 days of issues, was when I tried a sort of boxing drills class, it was way too hard for me basically. And I should've guessed that. But four days after body pump seems a bit strange. Are you lifting too heavy? Those classes go quite quickly, don't they, so form can be difficult - at least I found it was.

I'd try looking at protein intake - eat it as soon as you can after your exercise, take creatine (make sure you stay hydrated on this) and maybe have an electrolyte drink rather than water when you exercise. Make sure you're taking vitamin d3!

Isnt it linked to ATP changes, it’s totally kicked my arse as I have muscular dystrophy. Have had some success with ubiquinol but read up before trying it as a few contraindications. Good luck op.

Ps yes hot baths and stretching and hydration help!

What is ATP?

Adenosine triphosphate I think

I have been taking electrolytes but could probably do with drinking more. I do lift quite heavy but feel like if I can do this without any pain/overly heavy exertion at the time then this is OK? I feel absolutely fine when doing the class and immediately afterwards. But that night I start feeling very stiff when in bed and the next morning feel really stiff with DOMs and that lasts for days. Just not sure if this is generally aging or something unusual?

I get this. 2 days later. It does seem to get better the more frequently I train.
Agree about upping protein and stay hydrated. I’m having a berocca in my water for energy at the gym. Seems to help.

yes I had to do this. I found Stacy sims’ advice very effective

I’m finding this - pain is worse and stays for days.

I definitely struggle to get enough protein, as I tend to exercise first thing and then rush straight to work. I think this is the issue for me.

Creatine helps with brain fog for me but not the DOMS.

I've definitely found recovery much harder as I've got older (52 now). I've found the quality of my diet makes a big difference, both protein and fruit &veg. Quantity also matters- I feel terrible exercising on a calorie deficit.

Quality and quantity of sleep also has a huge impact. I really struggle with that!

eat a very small something with some protein and carbs eg big dollop of fat free yogurt and half a banana before exercise, (perhaps within the hour before) then a breakfast with 30 G protein alongside carbs (can’t remember how much) immediately afterwards/ within half an hour / hour afterwards

cottage cheese, oatcakes, nuts and seeds are easy grab and go. And/ or a protein shake (plain shakes with milk or plant milk - can be a bit grim but if you’ve exercised there’s no harm adding some honey or cocoa.)

This is roughly what Sims advises. She’s done a few good podcast recently. I have genuinely found it really helpful. I have also learnt that i need to eat a lot more carbs when I’ve done any sort of cardio, before and after. I actually have always found this - never found the “don’t eat before you exercise” stuff helpful!

I wonder if your stress is contributing to not being able to release tension - try adding some regular relaxation and mobilisation to see if this eases it.

I'm not getting sore muscles more easily as I get older.
I can't know if it's common for others.
I think I have "naturally" low muscle tone so maybe that's why.
I like having sore muscles when I get them. Reminder that I worked hard is nice.
I am prone to repetitive strain injuries but that's no worse as I age, too. If anything I am getting better at managing that risk as I age.

What is atp changes?

https://pmc.ncbi.nlm.nih.gov/articles/PMC6491229/

Op I came across your post as I’m 42 and experiencing the exact same thing!! Did you find anything that worked?

I find eating banana and yogurt before the gym stops me feeling dizzy.