Any suggestions for reducing DOMS from leg Day?

[tjh87]

I have never been very consistent with my leg workouts due to the intense muscle soreness that lasts from 3-5 days before it starts to go away. Any suggestions would be great.

[7Seconds]

Light stretching after my workout and then some light cardio the next day works for me. 3 to 5 days seems a bit excessive for soreness.

[k9pit]

Light cardio the day of or the day after
Carb up a little more than usual around leg training (unless you're on a restricted diet).

[SoulZeppelin]

+1 for light cardio. Consistency with leg days may also help over time.

[ironwill2008]

Get out and move around; the increased circulation will at least help. Make it a point to hit your macro totals (you should already be doing this anyway) and stay hydrated.

There is also some anecdotal evidence that vitamin C as well as BCAAs can aid in recovery from DOMS.

[bobjenkins777]

Light sled dragging. There is no eccentric portion in sled dragging which supposedly is what causes doms.

Stretching will help too. Try some aggressive stretching for 15 seconds after the last leg set of the day . thisll get blood flowing into the muscle which wwill repair it.

Alternating hot and cold will help too. The heat brings in blood while the ccold draws it out. The blood coming in brings in the neccessary nutrients to repair. This is ideal for promoting repair in the muscles.

Of course you must be maintaining a proper diet as well.

And dont forget that by being inconsistent your muscles will get used to not being used and therefore be sore when "you get around to working them". A solid leg workout every week will provide less soreness and doms than one every month

[Proposturalized]

Do legs more often. Srs. Try working legs twice a week (go light on the second day at first if you're legs are really sore from the first workout). Eventually your body will adjust to the frequency of training and heal much faster, given a proper diet.

[jammyo40]

Basically everything above.

Weights -> Light Cardio -> Stretches, all in the same session. And LOTS of water.

With consistency, the duration and severity of your DOMS should go down.

[ab1992]

i like the pain lol, but yeah light cardio

[XADO]

+1 with light cardio
+1 for stretching (it helps a lot for me, even during workout when i finish sets and get sore).

+1 for more frequent leg routines. Practice makes perfect. If you do not train them, they will always get sore.

[supmannn]

The best way is to do more leg days.

When I was squatting heavy 3 times a week I was never sore, but when I was squatting heavy once per week I'd have some pretty awful DOMS afterward.

[chazzy1864]

Be more consistent with your leg workouts.


or


Don't do leg workouts.

[-Lucifer]

Don't do leg workouts.

Blasphemy!

[avodo]

I go hard on my legs twice a week and my doms are not nearly as bad as they used to be when I trained them once a week. Just up the frequency.

[tjh87]

Thanks for all the great advice. Stretching is definitely lacking in my routine.

[bmontgomery87]

Light stretching after my workout and then some light cardio the next day works for me. 3 to 5 days seems a bit excessive for soreness.

this.
I'm usually sore for 2-3 days if I haven't done a leg day in a while.
Definately stretch after workout.
And active recovery is the best cure.

[kanis999]

i like the pain lol, but yeah light cardio

I'm with you on that one. When my gait is affected I know I worked my ass off, literally. The DOMS will go away with persistent training, so keep doing them no more than 7 days apart.

[chrisboudreaux]

good advice ITT. Listen to them OP

[MrMisanthrope]

Do a set or two with 50% of your usual load, or even less. Something bullsh*t light to get the juices flowing and nothing more.

I have no idea what the science behind it is, but it always worked for me.

[hulkinout]

Stretching post-workout can definitely help, as can the low-impact cardio and sufficient carb-ing. I'm not sure I agree with more frequent leg work unless it would be to insert a day of lighter leg work. I can't go all-out on legs forever, so when my lower back and my knees starting sending me signals, I'll move to a heavy/light arrangement for a few weeks. Usually nips it in the bud.

[boathead]

+1 for more frequent leg routines.

The best way is to do more leg days.

When I was squatting heavy 3 times a week I was never sore, but when I was squatting heavy once per week I'd have some pretty awful DOMS afterward.

I go hard on my legs twice a week and my doms are not nearly as bad as they used to be when I trained them once a week. Just up the frequency.

Do a set or two with 50% of your usual load, or even less. Something bullsh*t light to get the juices flowing and nothing more.

I have no idea what the science behind it is, but it always worked for me.

all of these.

increased frequency ftw. i have always suffered from extreme leg DOMS. it is only when i use an active recovery day 2 days later....light squats of say 2 x 5 with 50%, that my doms become manageable.

[oldballs]

be consistent. nothing ever helped me, it just went away after 7 years of training.

[Tyciol]

Light sled dragging. There is no eccentric portion in sled dragging which supposedly is what causes doms.

I think concentric contractions can cause DOMS too, but yeah I heard eccentric tends to cause more of it, not sure why?

[njdfan30]

I've seen the alternating heat/ice thing before, so there's probably a good chance that will help. I've also read that a bath with epsom salts helps as well. I did the first squats I've done in almost a year day before yesterday, and I was a little stiff this morning but I can feel it really coming on tonight. I'll try to remember coming back tomorrow...I know this is an old thread but just in case the above helps...

[JDizleSwoleizle]

Good advice already, I'll add foam rolling to the list. Edit- Sorry old thread, but I didn't bump it!