Severe DOMS, What can I do?

[Scotty480]

I have had DOMS for about 7 days now, resulting from a leg workout last week. My soreness has not improved at all. It's to the point where I can't sit down or get out of a chair without cringing pain. I'm getting quite frustrated really. I haven't lifted weeights at all in the last week. I've been drinking plenty of water, and eating healthy. I also have tried some light light cardio with some stretching a couple times. Heating pads and hot showers temporairly help, but not for long.

I'm very familiar with DOMS, but have never experienced it to the point where it's even worse at day 7 compared to day 1. If anyone has any advise it would be greatly appreciated. Reps.

[Gishdream]

What about some BCAA while working out. It seemed to help me out. Also I am very subject to DOMS while doing legs also and doing about 10 minutes on the eliptical RIGHT AFTER my last set seemed to help everything ""cool down" and get the blood flowing!

[TrainSmarter]

What Is the Treatment for Delayed Onset Muscle Soreness?
* Wait. Soreness will go away in 3 to 7 days with no special treatment.
* Avoid any vigorous activity that increases pain.
* Do some easy low-impact aerobic exercise - this will increase blood flow to the affected muscles, which may help diminish soreness.
* Use the R.I.C.E. treatment plan
* Use gentle stretching on the affected area
* Gently massage the affected muscles,
* Try using a nonsteroidal anti-inflammatory medications to reduce the soreness temporarily, though they won't actually speed healing.
* There is some evidence that performing Yoga may reduce DOMS.
* Allow the soreness to subside thoroughly before performing any vigorous exercise.
* Don't forget to stretch and warm up before your targeted activity.
* ** If your pain persists longer than about 7 days or increases despite these measures, consult your physician.
* Learn something from the experience! Use prevention first.

Can I Prevent Delayed Onset Muscle Soreness?
While DOMS is common and annoying, it is not a necessary part of getting into shape. There are many things you can do to prevent, avoid and shorten DOMS. Here are a few tips:
* Warm up thoroughly before activity
* Cool down completely after exercise
* Perform easy stretching before
* Perform thorough flexibility exercises after exercise, while the muscles are warm
* Start with easy to moderate activity and build up your intensity over time
* Avoid making sudden major changes in the type of exercise you do
* Avoid making sudden major changes in the amount of time that you exercise

http://sportsmedicine.about.com/cs/injuries/a/doms.htm

[i69u]

Light cardio or soak in a hot tub .

[I_love_crows]

I usually have my wife massage the sore area lightly...

Recovery time for me this way is shorter...

[Demorak]

i have in my calfs right now i, cant ****ing walk...its 10 times worse today then yesterday

[Eclectic1]

Try doing squats with bodyweight for high reps.

Out of curiosity, what was the workout?

[jmonty]

Originally Posted by Zachariya

Try doing squats with bodyweight for high reps.

Out of curiosity, what was the workout?

i was going to ask how many sets you did too.

[Scotty480]

Originally Posted by Zachariya

Try doing squats with bodyweight for high reps.

Out of curiosity, what was the workout?

Warmed up for 10 minutes on an elliptical.
Did single leg extensions for 3 sets of 10, light weight.
3 sets on the Leg Press, heavy weight (for me)
Super Set (3 sets) of Light squats (135lbs) + Walking Dumbbell Lunges
Step Ups w/ Dumbbells

I didn't stretch post workout, but I did finish with 5 minutes on the elliptical to cool down..

I did try some bodyweight squats, couldn't do it.

[liftin24/7]

personally i love DOMS i always expect it after leg day lol.. call me crazy,.. but try stretching man,.. and also try going for a jog move some of that lactic acid outta there

[Scotty480]

Originally Posted by liftin24/7

personally i love DOMS i always expect it after leg day lol.. call me crazy,.. but try stretching man,.. and also try going for a jog move some of that lactic acid outta there

I have stretched a little bit.

I doubt lactic acid is related to DOMS. That should be out of your system before the onset of DOMS.

Looks like ice and ibuprofen is what my next few days will consist of.

[Baker19]

Incline Walking.

Honestly, everytime I get bad leg DOMS next time I'm at the gym I hop on the tredmil set it at 15 incline and put it at 3mph and walk for 10 minutes. Works like a charm. And Ive had some BAD BAD DOMS

[ozzybob]

Originally Posted by Zachariya

Try doing squats with bodyweight for high reps.

Out of curiosity, what was the workout?

x2
Works for me!

[Rane14]

Originally Posted by Scotty480

I have had DOMS for about 7 days now, resulting from a leg workout last week. My soreness has not improved at all. It's to the point where I can't sit down or get out of a chair without cringing pain. I'm getting quite frustrated really. I haven't lifted weeights at all in the last week. I've been drinking plenty of water, and eating healthy. I also have tried some light light cardio with some stretching a couple times. Heating pads and hot showers temporairly help, but not for long.

I'm very familiar with DOMS, but have never experienced it to the point where it's even worse at day 7 compared to day 1. If anyone has any advise it would be greatly appreciated. Reps.

pray and rest

[LeonBrooke]

Originally Posted by Scotty480

I have had DOMS for about 7 days now, resulting from a leg workout last week. My soreness has not improved at all. It's to the point where I can't sit down or get out of a chair without cringing pain. I'm getting quite frustrated really. I haven't lifted weeights at all in the last week. I've been drinking plenty of water, and eating healthy. I also have tried some light light cardio with some stretching a couple times. Heating pads and hot showers temporairly help, but not for long.

I'm very familiar with DOMS, but have never experienced it to the point where it's even worse at day 7 compared to day 1. If anyone has any advise it would be greatly appreciated. Reps.

My chest is killing me from heavy chest work out (for me anyway) I managed to FINALLY get 7 reps of 220lbs and that combined with cable flyes chest press *machine* and some explosive presses im canned

its so bad but OH SO GOOOOOOOOOOOD !

[mc-]

here's an overview of the latest on what DOMS is and how to deal with it.

it is NOT lactic acid related
and sadly the well studied vit c doesn't do anything for it.
neither does massage - other than just feel nice
stretching again nada
doing cardio between sets to keep the heart rate up does.

part 1: what's DOMS and what doesn't work
part 2: what does seem to work - depending on how DOMS is measured.


best
mc

[unity]

go back to the gym and workout. by now you have had plenty of rest. do some light warm up sets and then hit it like you normally would. you will probably walk out of the gym significantly less sore then when you were when you walked in.

[MMarshall_76]

Drink "Tart" Cherry Juice

[DJAuto]

Originally Posted by Scotty480

I have had DOMS for about 7 days now, resulting from a leg workout last week. My soreness has not improved at all. It's to the point where I can't sit down or get out of a chair without cringing pain. I'm getting quite frustrated really. I haven't lifted weeights at all in the last week. I've been drinking plenty of water, and eating healthy. I also have tried some light light cardio with some stretching a couple times. Heating pads and hot showers temporairly help, but not for long.

I'm very familiar with DOMS, but have never experienced it to the point where it's even worse at day 7 compared to day 1. If anyone has any advise it would be greatly appreciated. Reps.

Prolonged, debilitating soreness is NOT normal, and may be indicative of an underlying deficiency.

[beachguy498]

Once you get used to a heavy routine, they get easier to deal with and should be a minor annoyance. I like a hot shower and take an Aleve to deal with mine. Once I had them so bad in my quads and hamstrings, I had trouble getting off the crapper, lol.

BG

[mc-]

Originally Posted by DJAuto

Prolonged, debilitating soreness is NOT normal, and may be indicative of an underlying deficiency.

so if you're not better by the end of the week you may want to see your doc about getting a blood test.

mc