Delayed Onset Muscle Soreness (DOMS) tips needed.

Torakx

Hi, this is my first post in this section of the forums.
I wanted to ask if anyone has any tips for me and my cramped muscles.
Im trying to get myself started on mma training and the first class was a killer the next day, as the warmups and jujitsu really strained me out as im pretty out of shape.
Im sore ALL OVER lol
I read on one site lactic acid is good and dissapears 30-60 mins after exercise and most other sites it is causing the pain.
So im just wondering has anyone been able to speed up recovery and can relate from experience?
Does eating pineapple work?Or just lots of water?
I also dont know if its safe to exercise alot when this sore.It feels like its a sign i should rest.
I have had this before when starting new labour jobs and im ussually ok after a few weeks of it,but i would like to catch up alot faster this time as i used to smoke so im guessing im not getting enough oxygen either.

Canis Lupus

Last time I looked there's no one cure mostly because as I understand it no one is entirely sure what causes DOMS in the first place.

Common cures: Stretching and foam rolling. Some people say it makes them feel better others don't.

Personally nothing particularly works for me when I do get it.

On the plus side once the exercise becomes regular you'll probably find that you don't suffer from it anymore OR it's not as bad as that first time.

d'Oracle

Torakx wrote: »

Hi, this is my first post in this section of the forums.
I wanted to ask if anyone has any tips for me and my cramped muscles.
Im trying to get myself started on mma training and the first class was a killer the next day, as the warmups and jujitsu really strained me out as im pretty out of shape.
Im sore ALL OVER lol
I read on one site lactic acid is good and dissapears 30-60 mins after exercise and most other sites it is causing the pain.
So im just wondering has anyone been able to speed up recovery and can relate from experience?
Does eating pineapple work?Or just lots of water?
I also dont know if its safe to exercise alot when this sore.It feels like its a sign i should rest.
I have had this before when starting new labour jobs and im ussually ok after a few weeks of it,but i would like to catch up alot faster this time as i used to smoke so im guessing im not getting enough oxygen either.

It is safe and sometimes necessary to workout with DOMS.

But on the plus side, the DOMS will go away as you grow accustomed to the exercise. That Brazillian JiuJitsu stuff looks like it uses pretty much every inch of your muscles to me. It probably uses a lot of them in ways you have not done before.

Using muscles repeatedly, in ways you have not done before, will often give you DOMS. They will go away. They will go away quicker if you get moving the next day.

So stick to and work hard at the classes.
DOMS will go away.

Torakx

Thanks for the fast replies.
I will start off doing light exercise and stretching over the next few days.
Theres a point where i think if i pushed too hard i will not be able to move fullstop.Was very faint yesterday when i had to stop doing the class.So i want to try build up to it.

xgtdec

I usually try plan ahead for DOMS, so this morning was squats, leg presses, lunge etc and i know im going to be a bit sore, so tomorrow is spin class which tends to help a lot with stiffness the day after, just a thought!!

Westwood

I only usually get doms in my legs really and I find a good run treadmil or on the spot after leg day gets rid of the acid. the next day if my quads are still sore i'll do some light squats always works for me. you need to fight fire with fire.

eroo

I find alternating showers of 30s cold/30s hot works very well straight after a session. Rinse each body part individually also during this.

However, I found this worked better post aerobic or anaerobic training. I found it didn't do quite as well when used after strength training.

Another tool that may help is the use of compression gear such as 'Under Armour' or 'Skins'. Wear them when you go to bed at night. You can also wear them at your next training session as they seem to make it easier to train through DOMS.

aFlabbyPanda

for me DOMS hits worst 2 days after a hard session. a short cool down (stretch, etc) and a serving of protein usually helps me best. maybe a swim the day after if it feels like I'm going to be really sore.

Mellor

eroo wrote: »

However, I found this worked better post aerobic or anaerobic training. I found it didn't do quite as well when used after strength training.

Strength training is anaerobic???

Edwardius

but anaerobic training ain't always strength training

Edit: had to put in a second line so this didn't look like a one liner.

Edit2: might as well post something semi useful...
I found that a good way to help with next day DOMS is by doing more exercise but at a lower intensity and volume than the thing that caused it. Also movements with no eccentric component seem to help

Dean820

Sleeping helps.

I remember I got it after my first (and last, lol) kickboxing training session, felt like I was in a car crash.

metamorphosis

+1 about light cardio the day after to help DOMS big time

On a side note - i will never forget the DOMS i had after i did the kettlebells dublin workshop last month

took me 3 days before the muscle soreness went - jebus

eroo

Mellor wrote: »

Strength training is anaerobic???

Yes but I was referring to anaerobic as stamina related training i.e. max speed, multi sprint stamina etc

dartstothesea

Only calves DOMS has ever been really unpleasant for me. Everywhere else it feels lovely.
That's no help to you I know, sorry. It will stop happening fairly soon as you keep it up, is all I'd know.