recovering from DOMS

Ben M

Ben M

Ben M

Permabanned
Joined
17 Nov 2007
Posts
10,278
Location
Chester/ Bristol uni
Hey guys, am I right in thinking that hot showers and rest are the only things that will really help you recover? I went back to the gym in the first time in a while the other day, and I am still majorly feeling it. I'm definitely regretting not taking it easy now :(
 
Have a hot bath then some stretches. Get a massage from SO.

Try and get back down the gym as soon as it wears off and remember to take it a little bit easier next time.
 
If you do have a massage make sure you drink a lot of water to flush the lactic acid. Stretching a few hours after the gym is also worthwhile.
 
Sit back, relax and enjoy a nice rub-down from the girl/guy of your choice.

Generally (from my understanding), you need to improve circulation to the damaged area which is where warmth + massage comes in.

However, you should be good for another 6 weeks (without training) once it goes away.
 
Freefaller said:
If you do have a massage make sure you drink a lot of water to flush the lactic acid. Stretching a few hours after the gym is also worthwhile.
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I thought that the lactic acid antagonises the initial tears, but then is naturally flushed away within a few minutes anyway. The DOMS effect is purely the microtears in the muscle recovering.

Well, every day is a school day I guess :)
 
platypus said:
Hot baths are better then showers, muscle rubs and massages, that kind of thing.
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I'm in uni halls, I daren't venture into that bath! :eek:

Freefaller said:
If you do have a massage make sure you drink a lot of water to flush the lactic acid. Stretching a few hours after the gym is also worthwhile.
Click to expand...

I think I skimped on the warmdown a little bit, I did some stretches along with some floorwork, then cycled home (up one of Bristol's many mahoosive hills). Next time I think I'll do some light cross trainer and then stretching to make sure that the lactic acid is dispersed, then take it easy on the way home.

mrthingyx said:
Sit back, relax and enjoy a nice rub-down from the girl/guy of your choice.

Generally (from my understanding), you need to improve circulation to the damaged area which is where warmth + massage comes in.

However, you should be good for another 6 weeks (without training) once it goes away.
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I'll see if one of my friends feels like getting giggy :p But I don't know what you mean by "you should be good for 6 weeks (without training)" as I'm planning of getting back in the gym as soon as I can actually fully straighten my arms... whoopsie.
 
firstborn said:
Stop being a Jesse :p
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Ha. It's not even funny, I can barely do anything at all without some discomfort. My friend challenged me to do the YMCA... Y was just not happening, my pecs just wouldn't stretch.... Okay, maybe it is a bit funny :p
 
this is good advice for me too.

Is it something you just have to put up with, or should you go a litle easier next time? Im in the same boat and dont know whether to hit it as hard as i can again and put up with the pain, or to go 80%
 
What stretches do you recommend? I got a book from the gym when i signed up with a bunch of diagrams for various stretches. Just pick the ones which concentrate on the area i was working on?
 
Stretches won't help with DOMS, but may help you to avoid injury.

Just make sure you've already started your warm-up before doing any stretches, get the blood pumping around, otherwise you are more likely to cause an injury by stretching a cold muscle.
 
I never said they'd help with DOMs but you should stretch a few hours after the work out - it's better than doing straight away afterwards as your tendons will already be stressed.
 
Sorta off-topic but kinda related, I'm looking for a bit of help! I was playing football 3 weeks ago and I went over on my ankle and unfortunately it got booted about as hard as the opposition could kick on the way down too, it was pretty painful at the time but I thought it'd be fine after a few days. Anyhow, 3 weeks later and it's still painful to turn my ankle from side to side, I was wondering if I should also be having hot baths and massages and if there's anything further I can do to help it go away quicker. My gf has offered me plenty of ankle massages but it's still tender and painful to touch so I haven't accpepted. Basically, how do I get better, I wanna play football again :(
 
Suck it up and train something harder tomorrow, it'll take your mind off whatever is aching today, by next week you will be broke in again.
 
jakeke said:
Sorta off-topic but kinda related, I'm looking for a bit of help! I was playing football 3 weeks ago and I went over on my ankle and unfortunately it got booted about as hard as the opposition could kick on the way down too, it was pretty painful at the time but I thought it'd be fine after a few days. Anyhow, 3 weeks later and it's still painful to turn my ankle from side to side, I was wondering if I should also be having hot baths and massages and if there's anything further I can do to help it go away quicker. My gf has offered me plenty of ankle massages but it's still tender and painful to touch so I haven't accpepted. Basically, how do I get better, I wanna play football again :(
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Get to the doctors ;)
 
I get DOMS quite bad in Chest and Legs, just battle through it? you get used to it, possibly even increase cardio vascular exercise to ensure better blood flow to the muscles to allow better recovery, also ensuring diet is in check.
 
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