Delayed onset muscle soreness (DOMS)

specialCK

I am on week 5 of a cycling based weight training programme. I am experiencing terrible DOMS. I am getting a regular massage every couple of week. Is there anything else I might do to ease muscle soreness, especially in the glutes?

hi,

I have always got this bad. I had not done a leg workout in four weeks and did an all over routine two days ago. single leg squats, lunges, leg press, Romanian dead lifts all lighter weights, higher reps.

two days later, seriously sore DOMS!! ive trained for years and always had it, on legs would last at least 4 days, at most 7!!

even massage after can be very sore, just stick with it. I stretch like a demon after and still it's no real benefit. my old gym had a freezing cold plunge pool!!
a god send. I used to bear it for 6 mins, then hit the Jacuzzi, then repeat. I found it great.

ford2600

http://revolutionfitness.ie/3-tips-deal-doms/

Might help

specialCK

The gym I am in does not have a pool or sauna, unfortunately.
As regards sleep, I average about 8-9 hours most nights.
Stretching does nothing to get rid of the soreness.

ford2600

ford2600 wrote: »

http://revolutionfitness.ie/3-tips-deal-doms/

Might help

yeah I do all that but still doesn't help. thanks though, I appreciate it.

specialCK

Same here, thanks for your input anyway.

Hanley

Minimum 8 hours of sleep a night

1g per lb of bodyweight in protein during the day (ie if you're 90kg / 198lb - that's 198g of protein)

Try to get some good quality protein / food source in the 30 minute post exercise window

They're the "practical" things you can do.

There's also things like transdermal recovery spray; http://www.proteinsdepot.ie/trans-dermal-technology-recovery-spray-100ml.html

specialCK

I have used "Better You Magnesium Oil Joint Spray", but I still have DOMS.

I will try to increase overall protein intake throughout the day, to see how that improve the soreness.

Beasty

Moved from cycling training logs

physioman

specialCK wrote: »

The gym I am in does not have a pool or sauna, unfortunately.
As regards sleep, I average about 8-9 hours most nights.
Stretching does nothing to get rid of the soreness.

If you have a bath at home then just fill it up with cold water and lie in it for 5 mins. I use to do it when I had DOMS. Works a treat

specialCK

Thanks physioman, I can do the bath thing at home after an evening home turbo session but gym sessions are in the morn, so I can't do a cold bath dipping session after as am heading straight to work after the gym.

n-dawg

I get bad doms from hill running (especially hard down hills). Actually I find getting out for a 1-2hr spin on the bike at a really easy pace and certainly no hills helps a lot. Normally afterwards I will have a stretch and then I'm fine.

specialCK

Stretching doesn't do it for me and I am hyper mobile (v flexible), foam rolling doesn't do it for me either.

The best remedy I have found for DOMS is a good quality deep tissue massage but they are at €50 a session.

Anything that's free and quick, pls feel free to let me know about it.

kumate_champ07

Hanley wrote: »

Minimum 8 hours of sleep a night

1g per lb of bodyweight in protein during the day (ie if you're 90kg / 198lb - that's 198g of protein)

Try to get some good quality protein / food source in the 30 minute post exercise window

They're the "practical" things you can do.

There's also things like transdermal recovery spray; http://www.proteinsdepot.ie/trans-dermal-technology-recovery-spray-100ml.html

still a myth, wont do any harm,
tho 0.5-0.75g/lb is sufficient for an athlete. theres no science supporting larger amounts even tho some athletes have very high protein intakes, mostly precautionary as its better to have too much than too little, high intake isnt a problem with a person in good health with normal kidney function

Australia are consistently in the top 5 in major international sprint & endurance track cycling competitions, http://www.ausport.gov.au/ais/nutrition/factsheets/basics/protein_-_how_much

specialCK

specialCK wrote: »

Stretching doesn't do it for me and I am hyper mobile (v flexible), foam rolling doesn't do it for me either.

The best remedy I have found for DOMS is a good quality deep tissue massage but they are at €50 a session.

Anything that's free and quick, pls feel free to let me know about it.

I am going tonight for one, 50 squids!!! it will hurt and when I come home ill do the bath thing too, see how I get on... sound lads

12 sprocket

specialCK wrote: »

I am on week 5 of a cycling based weight training programme. I am experiencing terrible DOMS. I am getting a regular massage every couple of week. Is there anything else I might do to ease muscle soreness, especially in the glutes?

It looks there is too much loading of the muscles too soon.. reduce the amount of training and be sure to get a well qualified experienced trainer. See if a particular exercise can be identified as the cause of the problem with the Glutes

crosswords

Fish oil supplements will help with this.

detones

Maybe it's just me but when I'm regularly cycling my legs are always sore. I just see it as part and parcel of being a cyclist. I seem to suffer worse than most. I typically don't or can't cycle long spins 2 days on the trot. The only way I deal with it is having rest days between spins. I however probably don't help myself by being to lazy to stretch, too ill disciplined to do any structured training and too much if a gut bag to eat right. With 2 kids under 3 baths and rest are a non runner too.

Beasty

detones wrote: »

Maybe it's just me but when I'm regularly cycling my legs are always sore. I just see it as part and parcel of being a cyclist. I seem to suffer worse than most. I typically don't or can't cycle long spins 2 days on the trot. The only way I deal with it is having rest days between spins.

What's your cadence like? I've upped mine considerably over recent times and find muscle recovery is a lot quicker

RobFowl

Beasty wrote: »

What's your cadence like? I've upped mine considerably over recent times and find muscle recovery is a lot quicker

If he pedalled any faster he'd go into orbit.....

detones

Beasty wrote: »

What's your cadence like? I've upped mine considerably over recent times and find muscle recovery is a lot quicker

Not sure of actual cadence but have been told my pedalling style is quick. In recent Months I've actually ditched the bike computer as I found it a distraction. To be honest I don't mind the muscle soreness I'm use to it. I use to be big into lifting weights and when training hard your more or less always suffering with the DOMS.

RobFowl

detones wrote: »

Not sure of actual cadence but have been told my pedalling style is quick. In recent Months I've actually ditched the bike computer as I found it a distraction. To be honest I don't mind the muscle soreness I'm use to it. I use to be big into lifting weights and when training hard your more or less always suffering with the DOMS.

Kinda used to pain in the legs myself now. See it as part of the sport tbh, if the legs aren't sore i generally am doing nothing for a week or so.
Strangely my best performances were on days I felt the sorest at the start 9and similarly my worse have been the same..).

On a more constructive note 12sprokets advice re training loads etc is excellent.

tyuis

Surprised that nobody has mentioned foam rolling yet for soft tissue massage. Good to use before and after exercise along with some dynamic stretching.

It is cheaper than deep tissue massage and the effects can be just as good.

New video with Dan Martin demonstrating how to specifically use a foam roller for cyclists - I cant post links yet but it is on the GCN YouTube Chsnnel (Maybe somebody can find and post?)

And for those pesky glutes you can simulate foam rolling with a hockey ball for greater effect.

It is also supposed to hurt but certainly does help with DOMS.

thebouldwhacker

+1 for foam rolling.
I use a particularly evil one with rounded points, it looks like a implement of torture and feels like one too but when used correctly it works a treat. Dan's video is great, I have used some of his methods but I also use a faster more aggressive method with it.
When combined with yoga or focused stretching programe you will be surprised the results. This combination also stimulates the smaller muscles adding more body strength. I remember when I added these to my workouts I basically got instant relief to bike induced injuries (back, glutes etc) but also it made my riding performance and form improve.

That said it worked for me, not saying it will help anyone else. Also perhaps check that you are performing your exercises with correct form and if nothing helps ask for another trainer to evaluate your plan and form.
Good luck.

granty1987

+1 Foam Rolling or better yet, use something like Yoga Tune Up Balls (glorified squash ball) for more localized work.

Check out MobilityWOD online, hundreds of Mobility and pain management exercises. K Star knows his stuff

Epsom salt baths? Take L Glutamine?

Sleep sleep sleep and a clean diet

Listen to your body, there's a difference between soreness and pain - if you are in substantial pain then rest up for a day and work on mobility (I know you said you were hyper mobile, same here)

specialCK

Thanks everyone.

I have just bought supplement L Glutamine, how do I take it? Straight after training?

I sleep around 8 hours, putting the head down at around 11 pm. I wouldn't mind having an extra hour in the middle of the day to "powernap". So may be I should be sleeping an extra couple of hours? Head down at around 10 pm or earlier perhaps.

I am looking into diet atm.

petethedrummer

While I agree that too much too soon can cause DOMS is it unavoidable in certain situations? i.e. very heavy lifting (high weight/low rep). Is this what the OP is doing?

Considering that Chris Hoy was getting it in the lead up to the 2012 Olympics. If it was 100% unavoidable in all scenarios wouldn't British Cycling have figured out how to avoid it?

“I will do two gym sessions a week, working for two hours. I’m doing a lot of work with weights at the moment and it just leaves you exhausted. You can’t really do more than two sessions because of the damage it does to you. It takes 48 hours for the pain to peak after a session — it’s called DOMS, delayed onset of muscles soreness.

"It’s the horrible feeling you get when you wake up and are in pain walking downstairs. I’m focused on doing really heavy weights for maybe four to 10 reps. You are basically looking to lift all you physically can for those repetitions in three main exercises: the squat, the deadlift and the leg press.

http://www.telegraph.co.uk/sport/othersports/cycling/8624200/London-2012-Olympics-Sir-Chris-Hoys-punishing-training-regime-ahead-of-the-Games.html

specialCK

Hi there, now I am on week 8 of weight training for cycling. I am experiencing a decrease now in the DOMS, though it is still there to some degree.

I was away in Berlin and used the sauna and jacuzzi over there after weight training - that helps a lot, without a doubt. I would like to know where I might get a hold of sauna/jacuzzi facilities in Dublin city, to ease off the glute/leg stress pains I would tend to experience. A lot of gyms here in Dublin city do not have this facility.

bwalsh1983

specialCK wrote: »

Hi there, now I am on week 8 of weight training for cycling. I am experiencing a decrease now in the DOMS, though it is still there to some degree.

I was away in Berlin and used the sauna and jacuzzi over there after weight training - that helps a lot, without a doubt. I would like to know where I might get a hold of sauna/jacuzzi facilities in Dublin city, to ease off the glute/leg stress pains I would tend to experience. A lot of gyms here in Dublin city do not have this facility.

Crunch fitness, one in Temple Bar and one in Dun Laoighre. Good spa facilities. Its a funny place, lots of purple velvet and candleabras, its no golds gym or boxing club but to be honest, I go there to use the weights and the spa directly afterwards is great. Right next to work for me so very convenient.

a148pro

+8 on the foam roller

also a rolling pin for when the foam roller is too soft

And a tennis ball for getting deep into the glutes is great

Re jacuzzi 1escape in Smithfield but not cheap

specialCK

Sorry for the lack of an update.

I am doing stretching with an Aikido grand master every Monday for the couple of weeks- he focuses as much on breathing properly as deep stretching - generally I feel more flexible than before and the DOMS have eased off (particularly the glutes and hams)

I am feeling less stiff now so that is a start.

No bad for 3 euro for 30 minutes

Afterwards they do basic Aikido - I would have to leave before they start this!

It is in St Andrews Resource Centre, 114-116 Pearse Street, Dublin at 7:35 pm, every Monday.

specialCK

Sorry for the lack of an update.

I am doing stretching with an Aikido grand master every Monday for the last couple of weeks- he focuses as much on breathing properly as deep stretching - generally I feel more flexible than before and the DOMS have eased off (particularly the glutes and hams). Thought I would pass this on.

I am feeling less stiff now so that is a start.

No bad for 3 euro for 30 minutes

Afterwards they do basic Aikido - I would have to leave before they start this!

It is in St Andrews Resource Centre, 114-116 Pearse Street, Dublin at 7:35 pm, every Monday.