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 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...

[MissUnderstanding Administrator 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 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...