Hi guys,

I have been seeing a fitness trainer for a few weeks now. Every time I see her I get some serious doms. Right now I'm having a hard time sitting or bearing weight in a downward motion because of the squats and lunges I did yesterday.

Anyone have experience with this And how I can recover faster? Or how to relieve some of the pain?

Recovery Protein shakes help. Stretching after you're done working out helps too. A freezing cold shower or bath. But mostly you just have to move through it or stay super still. LOL!

I had SERIOUS doms after I started an intense exercise routine a while ago ( another diet and exercise programme) and they had a forum and for quick relief get some magnesium supplements (1 or 2 a day) and the doms go away as if by magic! Also a bath with Epsom salts in it is good too, but the magnesium supps are the key.

Hot ass bath with epsom salt. Contrast showers work wonders after a squat day or a meet for me. Only supplement I took was L-Glutamine for doms, but anything with electrolytes will help. Magnesium, potassium all will do the trick.

I normally like the soreness, but don't care for that delayed stuff. Or the kind that is so debilitating that I cannot potty without acting like a total paraplegic. Yeah, with my advancing age, it's a 3-4 pronged approach for me as well. Maybe it's just me, but when I started taking in more carbs with my protein afterwards, I seemed to recover a little faster that way as well.

I normally like the soreness, but don't care for that delayed stuff. Or the kind that is so debilitating that I cannot potty without acting like a total paraplegic. Yeah, with my advancing age, it's a 3-4 pronged approach for me as well. Maybe it's just me, but when I started taking in more carbs with my Protein afterwards, I seemed to recover a little faster that way as well.

I actually LOVE BEING SORE AFTER A WORKOUT. If I step out of the gym after lifting and don't feel something or doms the day after I am sort of sad because I feel like I haven't worked out hard enough. Right now though, this is bad. It is totally dehabilitating. I cannot sit or stand without assistance (like leaning on stuff) which includes going to the bathroom. The real thing I am worried about is it getting in the way of my gym time. I don't want to be like this too long where I can't go work out because I can barely walk!

I will definitely try more carbs/protein after a workout. I usually eat a banana and a Protein shake afterwards.

Recovery Protein shakes help. Stretching after you're done working out helps too. A freezing cold shower or bath. But mostly you just have to move through it or stay super still. LOL!

I had SERIOUS doms after I started an intense exercise routine a while ago ( another diet and exercise programme) and they had a forum and for quick relief get some magnesium supplements (1 or 2 a day) and the doms go away as if by magic! Also a bath with Epsom salts in it is good too, but the magnesium supps are the key.

Hot ass bath with epsom salt. Contrast showers work wonders after a squat day or a meet for me. Only supplement I took was L-Glutamine for doms, but anything with electrolytes will help. Magnesium, potassium all will do the trick.

Thanks everyone! I will be trying ALL of the above. Anything to get through this as quick as possible.

What about prevention? Is there anything I can do to make it happen less frequently or with less intensity?

Hate to hear that. Yeah, there's no sense in doing this stuff (exercise) if it shuts down your personal life or lessens your quality of life. The banana and shake afterwards is a very good start to recovery, I often do that myself. I'm a little baffled. Maybe you can lessen the intensity a little for a while until your body adjusts some? But the other end is, you don't want zero intensity either as just going through the motions really will not do your body any good. I wish you the best!

I normally like the soreness, but don't care for that delayed stuff. Or the kind that is so debilitating that I cannot potty without acting like a total paraplegic. Yeah, with my advancing age, it's a 3-4 pronged approach for me as well. Maybe it's just me, but when I started taking in more carbs with my Protein afterwards, I seemed to recover a little faster that way as well.

Carbs force protein and glycogen (water) in to the muscles, it's always a good idea to get some form of fast acting carbs right after a workout to get the protein moving quicker with the insulin spike to help repair the muscles faster. The quicker you can eat after a big lifting day, the better. If you're just doing some light lifting or cardio, there's really no need unless you really have issues with doms.

http://www.bodyrecomposition.com/muscle-gain/muscle-growth-and-pos-workout-nutrition.html

http://www.ncbi.nlm.nih.gov/pubmed/16679981

Links for references.

I always get doms after hiking a tough hike without warm up hikes first, usually at the beginning of the hike season. I walk around like a zombie and it is painful to go up and down stairs, take a piss, bend over etc. Usually takes me about 3-4 days to recover without taking anything. I imagine taking super high omega 3 fish oil could help (3000 mg or higher) and be sure to stretch when done with workouts. I am not really super knowledgable on supplements, but Mark just talked me into bcaa for faster recovery. Something to consider taking after workouts, before work outs, etc. the creatine in it will bring the water into the muscles for faster repair. I have not really gotten debilitating doms yet from cross fit or running. maybe it is because my workouts have been very progressive over time where i am pushing hard, but not doming myself into down time. I usually tend to feel a little achy, but not like a zombie as described above. Hope you feel yourself again soon.

Anytime you have severe soreness after a workout or catabolism you have to flush your system with plenty of fluids so the lactic acid and the byproducts of the broken down muscle fibers can be flushed through your kidneys. With the sleeve that can be hard to do obviously so be aware that you can cause harm to your kidneys if the byproduct concentration is high enough. Drink plenty of fluids!!!

I always get doms after hiking a tough hike without warm up hikes first, usually at the beginning of the hike season. I walk around like a zombie and it is painful to go up and down stairs, take a piss, bend over etc. Usually takes me about 3-4 days to recover without taking anything. I imagine taking super high Omega 3 fish oil could help (3000 mg or higher) and be sure to stretch when done with workouts. I am not really super knowledgable on supplements, but Mark just talked me into bcaa for faster recovery. Something to consider taking after workouts, before work outs, etc. the creatine in it will bring the Water into the muscles for faster repair. I have not really gotten debilitating doms yet from cross fit or running. maybe it is because my workouts have been very progressive over time where i am pushing hard, but not doming myself into down time. I usually tend to feel a little achy, but not like a zombie as described above. Hope you feel yourself again soon.

i just asked my fitness trainer if i could do anything to help she recommended bcaa's and i started buying some propel for electrolytes. I am willing to try anything,

Anytime you have severe soreness after a workout or catabolism you have to flush your system with plenty of fluids so the lactic acid and the byproducts of the broken down muscle fibers can be flushed through your kidneys. With the sleeve that can be hard to do obviously so be aware that you can cause harm to your kidneys if the byproduct concentration is high enough. Drink plenty of fluids!!!

thank you for the knowledge...i did not know this and will put more effort into drinking more.

What are DOMS?

What are DOMS?

Delayed Onset Muscle Soreness. It usually happens 12-24 hours after you exercise. Your muscles feel stiff, weak, sore etc. It is more common when doing intense leg exercises. Most people get them when they start doing squats. I got doms because I just started a very vigorous training session with a fitness trainer.