doms after excercise

[Duckaroo]

hello everyone i run 5k once a week and a few shorter runs in the week no issues with that but i’ve started doing some strength work such as squats and a few weights to help my runs but after just 20 mins of excercise i get doms for 3or 4 days any advise anyone ?

[Mummycav Administrator Graduate]

Hi Duckaroo …I’m so sorry but I don’t know what ‘Dom’s’ is?? 🤔🤣

[MissUnderstanding Administrator On a break Graduate in reply to Mummycav]

Delayed onset muscle soreness. Basically, achey muscles the day (or a few days) after you’ve done the exercise.

[drl212 Graduate in reply to MissUnderstanding]

Thanks for that...

[Mummycav Administrator Graduate in reply to MissUnderstanding]

Ahh…I have never ever heard of that!!!

[MissUnderstanding Administrator On a break Graduate]

This happens to me! Any time I start a new weights class, put my weights up or pick up after a break, I get DOMS. It usually settles down with a bit of time! Sometimes it’s just one of those things. You could consider more rest, or using with lighter weights or doing fewer reps.

I’ll add the usual caveat that any pain you’re concerned about is best discussed with someone suitable in real life and we can’t offer medical advice. From what you’ve said though, that sounds quite unnecessary and this is just simple DOMS that plenty of us get. Use your best judgement!

[Duckaroo Graduate]

👍

[Runnin-g Graduate]

Some soreness & discomfort after starting a new exercise is normal for lots of people but please speak to your doctor or physio if it’s painful or doesn’t go away after a few days. I find moving really helps with my DOMS. Can be really uncomfortable to start moving but once I’m mobile, it’s fine. Drink lots of water and gentle walks and gentle stretching is my recommendation. You should stop getting DOMS if you maintain the exercise regularly. Good luck 🤞🏽

[MissUnderstanding Administrator On a break Graduate in reply to Runnin-g]

Totally agree with moving! Going for a gentle walk or swim is what helps most with my DOMS!

[Oldfloss Administrator Graduate]

A while since you first graduated and a lot of runs in between... but, those strength and flex workouts are still so important...

Making sure that all your running body and especially, those legs.., they need a lot of tender loving care. even of you are running regularly. Loads of ideas across on the strength and flex forum and loads of choice...

Do pop across there and take a look ! Take MissUnderstanding 's advice too and if things do not improve, then do get some expert advice.

But well done you for keeping going!

[drl212 Graduate]

Agree with everyone here and especially: don't remain static. Try to keep moving through the soreness.

Unless it is so severe that you are unable. Then it's time to seek out your medical provider.

All the best and keep us posted...

[Run46 Graduate]

It's amazing how quickly your body acclimatises to a new routine but maybe 20 mins along with a few runs is just a bit much for your muscles at the mo...3 or 4 days is a long time for DOMs, I'm sure you'd rather less! You could try reducing to 10 mins of strength training at a time, then up to 12/15/20 as your body gets used to it.

Good luck 👍

[J4rra Graduate]

I just started strength training as well similar to you and get doms, it's supposed to get better after a couple of weeks when your body gets used to it.

I would advise to not do a run the day after a leg session but at least go for a walk and get your steps in and take it easy while you have the soreness. It will be a pain in the bum for a few weeks but should get better once your muscles get used to the activities you are doing

[Duckaroo Graduate in reply to J4rra]

thankyou yes i’ll try that

[RunBrianRun Graduate]

I can anecdotally testify to the benefits of HMB (β-Hydroxy β-methylbutyric acid).

Google it and thank me later. Just check with your doctor etc etc before you take it.

😉