DOMS Hell

[prenna]

I have a real problem with Delayed Onset Muscle Soreness (DOMS). It seems that nearly every time I train I'm aching for 4 days or more. It makes it really hard to build up a regular training regime.

It's particularly bad at the moment as I'm just coming back from nearly a year without training. Even when I train regularly though, it just kicks my ass.

No matter what I do, whether it's reducing the intensity of the workouts, stretching more before and after, or having a short "cardio spike" at the end of my session to flush out lactic acid, I'm always ending up not being able to move properly for days.

Has anyone got any suggestions for things I could try to deal with this? Also is there any point in training while I've got DOMS?

[littlegirlbunny]

Hi Prenna!

What sort of training are we talking about here? If it's weights I think one solution may be to work a 3 way split routine over a week, then, even if you have DOMS you'll be able to train because it would be a different body part and by the time you get back to the first the DOMS should have gone.

I think it may just be a case of conditioning - maybe you are starting out way to heavy/hard from a break and it would be better to ease into over a couple of months....I don't know much about your training, but if you are the sort of person who goes all out hard and pushes themselves to the limit no matter what, then this may be the problem.

The other thing is massage, and tons of it. That helps recovery no end. Also, diet is obviously important (lots of antioxidants etc) but sleep is vital.

[prenna]

I've been doing bodyweight stuff just to ease back into it. Perhaps I should even break that up into different body parts on different days for a while.

Massage is definitely something I've been neglecting too.