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Hey guys,
Just need some help regarding DOMS, ive been getting really bad DOMS lately for up to about 3-4 days afterwards.
Is there any way to reduce this.
Thanks,
P.S. Also i stretch and warm down properly.
How long have you been training for? It can be pretty painful for the first couple of weeks if you have been sedentary for a long time, a few months later it's very different.
Things which reduce DOMS,
proper warmup
proper cooldown
proper stretching
lots of water during the workout
a pre and post workout drink with plenty of carbs and protein, eg a litre of milk
light cardio work on the rest days (half hour walk, swim, ride, etc)
good sleep
good food
no booze
Everyone says they have proper warmup, cooldown and stretching - they may or may not, we'd have to see it to know. Usually not. We judge whether it's good enough not by what you say, but by results. If you have nasty DOMS after the first few weeks, something's missing.
Water and carb/protein drinks help a lot. Sleep is key. Food is required for fixing up those damaged muscles. But booze will mess up your recovery if you have it in any real quantities.
Have nothing to drink or eat during the workout, have a late dinner, a few brews, and stay up till 4am and you are guaranteeing yourself heavy DOMS.
ok thanks guys for the tips,
I drink plenty during and after workout, also have a dextrose mixed water before workout for carbs aswell as creatine then also have a protein drink within 15 minutes of workout.
I average around 8-9 hours sleep.
Maybe i should break up my routine more and go more often.
All that will help recovery but DOMS is special, it really should only occur if you are not having an adequate training stimulus frequently or if you have pushed yourself so hard that it is above and beyond your normal stimulus.
As an aside - You can really understand what areas an exercise works if you have not done that exercise for some time.
If you are feeling DOMS the next day- the most important thing is to just keep moving, not sit on the couch hoping it goes away. Posted via Mobile Device
As an aside - You can really understand what areas an exercise works if you have not done that exercise for some time.
If you are feeling DOMS the next day- the most important thing is to just keep moving, not sit on the couch hoping it goes away. Posted via Mobile Device
Hey guys,
Just need some help regarding DOMS, ive been getting really bad DOMS lately for up to about 3-4 days afterwards.
Is there any way to reduce this.
Thanks,
P.S. Also i stretch and warm down properly.
Hey V-Man, if your serious about your training and you are getting particularly bad DOMS, see a physio to work out the pain, it's expensive but it works.